WOD

CrossFit Warm-Up

3 rounds
10-15 Pullups
10-15 Dips
10-15 OH Squats
10-15 Good mornings or reverse hypers
10-15 GHD Sit-Ups
30 sec Samson stretch each leg

you will have 30 sec at each station to perform as many unbroken reps of the following. We will be doing this each day for a month.

Today we will be focusing on correct progressions for each of the following.
<iframe id="embedFrame" webkitAllowFullScreen="true" mozallowfullscreen="true" allowFullScreen="allowFullScreen" src="http://gymnasticswod.com/content/00143d?size=medium" style="width: 480px; height: 270px" scrolling="no" marginwidth="0" marginheight="0"

20 Mini Band Jump Squats*
20 Glute Bridge
20 Mini Band Jumping Jacks
20 Hollow Snap (band off)
20 Mountain Climber (band off)

15/15/15/15/15
10/10/10/10/10

12min AMRAP (when you finish 10's go back to 20's)

18min

*band around ankles, keep feet shoulder width apart the entire time (when in air and on ground)

A.
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

Wallball Interval

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

1.You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive wallball shots without breaking before I can move to 10 wallball shots. I must do 10 consecutive wallball shots before I move to 15 etc.
1.You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 Wallball shots…I will start over and try for 25 again and continue this until I either get 25 consecutive wallball or the time runs out.

1.You must break in between sets

Example: After I complete 5 consecutive wallbalI must come to a complete stop, THEN go to set 10 and so on.

Time Cap 20 min.

B1: 25 KB @90° 20/12kg
B2: 25 **Boxjump@50/40cm
B3: 25 Knees 2 Elbow / Leg raises
B4: 25 Slamball@9/7kg
B5: 400m@70%
x 3 varv

70-75% Work effort

(utförs i en jämn takt, försök att jobba unbroken)

15 min amrap:

3 x Hang snatch 40/30kg
25 x DU
6 x OHS 40/30kg
25 x DU

Niskan takaa punnerrus 4 x 10
Dippejä 3 x 5

http://opexfit.com/june-4-2014/

A. Push Press – build to a max
https://www.wodconnect.com/workouts/push-press-1rm

B. For time:
10,9,8,7,6,5,4,3,2,1 kipping HSPU – unbroken each set

+

15,12,9
KBS 2pd/1.5pd
Burpee
rest 4min
x2

– Go for something if feeling it
– On HSPU, must be unbroken to move on – i.e. you must do an unbroken set of 10 before you can do the set of 9, etc.
– 97% effort on last part, do not hold back

http://opexfit.com/may-30-2014/

A. emom – HSC TnG x 2-3 60% of 1rm – 6mins

B. SC build to a tough single in 10mins
https://www.wodconnect.com/workouts/clean-1rm

+

3sets
20 wall balls 20/14# 10/9′ target
amrap -2 T2B
rest 2mins

+

15, 12, 9, 6, 3 for time
SC 135/95
ring dip

Notes:
- HSC work on speed under bar and out of squat
- go for something if feeling it for SC
- unbroken wall balls goal
- record time for workout

http://opexfit.com/may-27-2014/

A. EMOM – 16 min
odd – HPC x 2 moderate weight (wave load)
even – 7 T2B

B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout
even – 2-3 MU

C. EMOM – 12 min
odd – 8 PS TnG 75/55#
even – 10 burpees AFAP

Notes:
- weights can go up and down on HPC – probably 50-70% 1RM depending on form
- same loads across for DL, work on load and breathing
- last EMOM is conditioning based sets – get breathing rate up and show control