Tuesday 5/15/18

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

Push Press

warm up

2 x 5

2 x 3

Work to heavy double or single

then,

80% x max reps

Posterior chain

Staggered stance DB RDL-

3 x 10 ea

Metcon

Metcon (AMRAP – Reps)

4 min clock:

600m/ 540m row

max rep OHS in remaining time (95/65)

2min rest

then,

for time:

OHS reps

600m/540m row

Cash out

Optional- Summer Abs + push and pull

Midline

10 renegade row ea

50 pike leg raise

10 renegade row ea

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

Push- plyo push up (band around waist)- 3 x 10

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Monday 5/14/18

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

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Warm-up

clean (1)

Back Squat stretch- 1 x 20 sec

full grip front squat w/ pause- 1 x 3

Tall muscle clean- 1 x 3

high hang muscle clean- 1 x 3

high hang power clean + ride- 1 x 3

PP + PJ + split jerk- 3 reps

Weightlifting

Clean and Jerk

Work to a single

Clean

If jerk was limiting factor continue working to a single on clean

Split Jerk

If clean was limiting factor work to single on jerk

Metcon

Metcon (Time)

3 rd:

5 power clean (155/100)

10 C2B

3 rd:

15 deadlift (155/100)

5 ring MU

3 rd:

5 squat clean(155/100)

10 pull-ups

*17min cap

Cash out

Optional- Summer Abs + push and pull

Midline

10 strict F2B

10 strict knees to elbows

20 hollow body rocks

Pull + push

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

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

Sunday 5/13/18

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

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Warm-up

Metcon

Metcon (Time)

Teams of 2:

4 rds per person alternating each rd:

8 sandbag clean (100/65)

10 F2B

then,

50 burpee box jumps alternating reps (25 ea)

then,

4 rds as a team alternating reps

12 burpee sangbag clean (alternate ea rep)

1 min plank as team (for time to count both partners must be in plank)

* 25min cap

Cash out

Optional- Summer Abs + push and pull

Midline

50 toe touches

50 Russian twists

25 supine leg raise

Pull + push

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

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

Saturday 5/12/18

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

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Warm-up

Shoulders (3)

Band pull-aparts series- 10 high, 10 med, 10 low

butterflies- 1 x 6ea

Weightlifting

Overhead Squat

warm up

2 x 5

2 x 3

Work to a heavy single or double

then,

70% of single for max reps- 1 set

Strict pull ups

No kipping, strict hollow body pull-ups
L-pull-up-

1 x max reps

Strict chin ups-

1 x max reps

strict pull-ups-

1 x max reps

Metcon

Metcon (Time)

10-15-20

push press (75/53)

back squat

push press

back squat

* Unbroken?

* 13min cap

Cash out

Optional- Summer Abs + push and pull

Midline

1 min plank

1min hollow body

1 min tuck

Pull + push

Pull- 50- perfect ring rows

push- ring push up with pause (10 sec, bottom)- 15 reps

Friday 5/11/18

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

warm up

2 x 5

2 x 3

Work to a heavy double or single

then,

80% of single for max reps- 1 set

Bench Press

Bench press-

3 x 5

work to a heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14min:

20 DB step up (10 ea, 50/35) knee angle at 90 or above

20 feet anchored plate sit-ups (35/25)

20 DB snatch (10 ea alternating, 50/35)

* AbMat is choice on sit-ups, use yoga mat for sacrum

* Use DB you use for wod or extra set of DB to anchor feet

* plate stays over shoulders throughout sit-up

Cash out

Optional- Summer Abs + push and pull

Midline

10 strict F2R

20 knee tucks (rings or bar)

1min side plank each

Pull + push

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

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

Thursday 5/10/18

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

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Warm-up

Hips (2a)

Anterior hip on rack- 1 x 1min each

Supine split to supine squat- 1 min each

Weightlifting

Back Squat

warm up

2 x 5

2 x 3

Work to a heavy single

then,

80% of single for max reps- 1 set

Strict press

Strict press (barbell)

3 x 5

work to a heavy double

Metcon

Metcon (Time)

6rds:

20 cal row

40 DU

*13min cap

Cash out

Optional- Summer Abs + push and pull

Midline

20 body saw

1min plank

30 kanging knee tucks

Pull + push

Supine band straight arm pullovers- 1 x 50

SHSPU- 3,2,2

Wednesday 5/9/18

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)

12 min clock:

100m sand bag front load carry (100/65)

25 pull-ups

25 Kb swing (USA, 28/20)

25 push ups

25 Kb goblet squats (28/20)

100m farmers walk (heavier than last week)

9 min clock:

100m farmers walk (heavier than last week)

25 Kb goblet squats (28/20)

25 push ups

25 Kb swing (USA, 28/20)

25 pull-ups

100m sand bag front load carry (100/65)

For time:

100m sand bag front load carry (100/65)

25 pull-ups

25 Kb swing (USA, 28/20)

25 push ups

25 Kb goblet squats (28/20)

100m farmers walk (heavier than last week)

Weightlifting

Turkish Get Up

Bottoms up TGU-

2 x 1 ea side

Cash out

Optional- Summer Abs + push and pull

Midline

1 min firing range ea side

50 toe touchers

Pull + push

Pull- strict pull-ups- 6,5,4,3,2 (band accordingly)

Push- ring dips or ring push ups- 6,5,4,3,2 (perfect, turnout)