Tuesday 5/22/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Back (2)

jefferson curl- 1 x 5

good mornings- 1 x 8

Weightlifting

Deadlift

2 warm up sets

1 x 8 x 60%

1 x 8 x 65%

1 x 6 x 70%

2 x 6 x 75%

Horizontal push

SA DB bench press- 3 x 12 ea

Metcon

Metcon (Time)

2:20 clock:

400m run

2:20 clock:

10 – 18 wall balls (20/14)

400m run

2:20 clcok

14- 22 wall balls

400m run

For time: (shoot for under 2:20)

30 wall balls

400mrun

*Select WB count ensuring you make it in the 2:20 each time and still pushing yourself.

Cash out

Optional- Summer Abs + push and pull

Midline

30 sec L-sit

30 AbMat sit-ups

30 sec L-sit

Pull + push

Pull- ring rows- 10,9,9,8,7

Push- band resisted push ups- 30 reps

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Monday 5/21/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Hips (1)-

Band Lat- 1 x 15ea

Band monster- 1 x 15M ea

Squats- 1 x 15

Weightlifting

Front Squat

2 warm up sets

1 x 8 x 60%

1 x 8 x 65%

1 x 6 x 70%

2 x 6 x 75%

Horizontal Pull

Pendlay row- 3 x 14

Metcon

Metcon (Time)

5 rds:

4 G2OH (power clean + push press (or power jerk) (155/100)

6 double push up burpee box jump (24/20)

* 11min cap

Cash out

Optional- Summer Abs + push and pull

Midline

12 strict F2B

1min plank

50 toe touchers

Pull + push

Pull- strict chin-ups- 7,6,5,5,4 (band accordingly)

Push- ring dips or ring push ups- 7,6,5,5,4 (perfect, turnout)

Sunday 5/20/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Metcon

Metcon (Time)

Either team WOD or individual wod (at bottom)

Teams of 2-

6 rds (3 ea), alternating rds:

1) 30m SA DB OH walking lunge (15m R OH, 15m L OH) (50/35)

2) 10 burpees (while partner is lunging)

then

accumulate 100 thruster (empty bar) (1 bar for each patner)

1) performs thrusters

2) holding bar in OH position

*Bar must me held in OH position for thrusters to count

then,

6 rds (3 ea)

1) 30m SA DB OH walking lunge (15m R OH, 15m L OH)

2) 200m run while partner is lunging

*30min cap

*30m at CON- down, back and down, WC- down and back

Or individual WOD-

2 rds:

30m SA DB OH walking lunge (15m R OH, 15m L OH) (50/35)

10 burpees

30m SA DB OH walking lunge (15m R OH, 15m L OH) (50/35)

10 burpees

50 thruster (45/35)

*22min cap

Cash out

Optional- Summer Abs + push and pull

Midline

30 SB knee tucks

30 supine leg raise

5 TGU ea side alt.

Pull + push

Pull- strict chin-ups- 7,6,5,4,4 (band accordingly)

Push- ring dips or ring push ups- 7,6,5,4,4 (perfect, turnout)

Saturday 5/19/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Shoulder (1)-

Band External rotation.- 1 x 15ea

AB External rotation- 1 x 15ea

Pull-through- 1 x 15

Weightlifting

Cluster

Work to a single

Gymnastics

Midline

choose 3

sledge hammer strikes- 1 x 24 (12ea), max effort

GHD sit-up- 1 x 24

Lateral MB throw- 1 x 12ea (done on outside wall)

waiters walk (barbell)- 1 x 100m (load on lighter side, elbows straight, ribs down)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11min:

24 SA KB swing (Russian, 12 ea) (28/20)

12 ring dips

24 air squats

*Scale KB weight accordingly

Cash out

Optional- Summer Abs + push and pull

Midline

1min hollow body hold

30 AbMat sit-ups

1 min hollow body hold

Pull + push

Pull- Hinge rows- 1 x 15

push- SHSPU- 4,3,2

Friday 5/18/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Snatch (1)

hang snatch deadlift- 3 reps

hang snatch pull- 3 reps

hang muscle snatch- 3 reps

Hang floating power snatch- 3 reps

hang power snatch- 3 reps

pressing snatch balance- 3 reps

Weightlifting

Snatch

work to a technically sound single

Snatch Grip Deadlift

10 sec snatch deadlift-

3 x 3

Metcon

Metcon (Time)

2018 CF games regional event 4

2 rds:

10 power snatch (175/125)

12 bar facing burpees

2 rds:

10 power snatches (115/75)

12 bar facing burpees

* Finish this workout!, scale load as needed to be 100% positive you will finish within cap

* 9min cap

Cash out

Optional- Summer Abs + push and pull

Midline

30 Ab wheel

1 min plank

30 toe touchers

Pull + push

Pull- strict chin-ups- 7,6,5,4,3 (band accordingly)

Push- ring dips or ring push ups- 7,6,5,4,3 (perfect, turnout)

Thursday 5/17/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Shoukders (4)

Scap push up- 1 x 15

Scap pull-up- 1 x 15

Seated scap depression- 1 x 15

scap row- 1 x 15

Metcon

Metcon (Time)

3 rds:

8 deadlift (225/145)

12 box jump

4 rds:

14 wall balls (20/14)

14 push ups (HOD)

5 rds:

16 SSJ

25 DU

4 rds:

14 wall balls

14 push ups (HOD)

3 rds:

8 deadlift

12 box jump

*28min cap

Weightlifting

Turkish Get Up

TGU-

1 x 4 ea side (consecutive reps)

Cash out

Optional- Summer Abs + push and pull

Midline

30 boss mans ea

1 min firing range ea

Pull + push

Straight arm pull downs- 1 x 20

SHSPU- 3,3,2

Wednesday 5/16/18

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Hips (1)-

Band Lat- 1 x 15ea

Band monster- 1 x 15M ea

Squats- 1 x 15

Weightlifting

Front Squat

warm up

2 x 5

2 x 3

Work to heavy double or single

then,

80% x max reps

Moses Row

Prone DB row on elevated bench
Tempo Moses row- 4 x 9

starting at full elbow extension

C-I-E-I

1-3-3-3

Metcon

Metcon (Time)

10-8-6-4-2

Hang cluster (135/95)

200m run after each set of cluster

*13min cap

Cash out

Optional- Summer Abs + push and pull

Midline

10 ecc. dragon flag

30 sec L-sit

1min plank with leg lift (30 sec R, L)

Pull + push

Pull- strict chin-ups- 6,6,5,4,3 (band accordingly)

Push- ring dips or ring push ups- 6,6,5,4,3 (perfect, turnout)