Author: Sarah Rossini

5.24.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Front Squat 3×5 (Add 5 lbs total) *For newer folks, practice the barbell movements in the workout between sets. Use an unweighted bar. WOD: 4 Rounds 400 Meter Run 3 Rounds 3 Power Cleans 3 Front Squats 3 Push Jerks P = 135/95, F = 95/65 *1

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5.23.19

WARMUP: 2 Rounds :20 Ipsilateral Dead Bugs 10 Yard Spiderman Crawls W/ Elbow To Drop :20 Hollow Body Hold 10y Knee Hug To Horizontal Lunge Twist STRENGTH/SKILL: Week 7/8 Linear Progression Back Squat 3×5 (Add 5 lbs total) WOD: Performance 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups

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5.22.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Heavy 5 Deadlift (Add 10 lbs to last week) *If you failed last week, then try the same weight.  If you failed two weeks in a row, then drop 30 lbs and let’s build back up. WOD: AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts

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5.21.19

WARMUP: Burgener Warm Up + Coach’s Choice STRENGTH/SKILL: A, 3 Position Snatch (Pockets, above knee, ground) – 1 @ 60% – 1 @ 65% – 1 @ 70% B. Complete a max set of strict pull ups after each of the 3 snatch sets. WOD: Performance & Functional 25 – 20 – 15 – 10

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5.20.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Strict Press 3×5 (add 2.5lbs TOTAL) WOD: Performance AMRAP 20 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders Functional AMRAP 20 30 Single Arm Dumbbell Push Press (35/25) 45 Single Unders 30 Wallballs (14/10) 45 Single Unders

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5.17.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 6/8 Linear Progression Heavy 5 Deadlift (Add 10 lbs to last week) *If you failed last week, then try the same weight.  If you failed two weeks in a row, then drop 30 lbs and let’s build back up. *For newer folks, practice the barbell movements in the workout between

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5.16.19

WARMUP: 4 Rounds :20 Plank Hold :20 Alternating Reaching Hands Plank Hold :20 R / :20 L Cpt Morgan With Vertical Support 10y Leg Cradle Lunge With Lateral Flexion And Extension 10 Lateral Box Step Overs STRENGTH/SKILL: Week 6/8 Linear Progression NOT a superset A. Back Squat 3×5 (Add 5 lbs total) B. 50 Bulgarian

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5.15.19

WARMUP: 3 Rounds: :20 Ipsilateral Dead Bugs 3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach 15 Hip Bridge 2R / 2L Captain Morgans* 10 Sledge Hammer Swings on Tire STRENGTH/SKILL: Week 6/8 Linear Progression Bench Press 3×5 (add 2.5lbs TOTAL) *If newer to CrossFit, complete 3×5 push jerks instead. Use it as time

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5.14.19

WARMUP: Coaches Choice STRENGTH/SKILL: Squat Clean Work – 1 set x 2reps @ 70% – 1×2 @ 75% – 1×2 @ 80% – 1×2 @ 83% *If newer to cleans, complete 4 working sets of 2 reps of high hang power cleans. Use this as time to practice the movement for the conditioning piece. WOD:

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5.12.19

WARM UP: Coaches Choice WOD 1: “Baseline” 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups WOD 2: On the 4:00 x 6 Rounds: 12 Dumbbell Snatches (P = 50/35, F = 35/20) 12 Burpees Over Dumbbell 12 x 32 Foot Shuttles *1 shuttle is down 32 feet, back 32 feet

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