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CrossFit Thursday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

MOBILITY (10:00 – 12:00)

Couch Stretch: 30 Seconds Each Side Focus on your breathing.

Up Dog: 30 Seconds + 30 Seconds

Teaching and Rehearsals

TEACHING (12:00 – 25:00)

WALKING LUNGE (Slight lean forward + legs to drive into the floor.)

Back Knee (knee contact right under the hip.)

Movement Prep

Establish Stationary Lunge Position

5 Reverse Lunges Each Side (In Place)

10 Walking Lunge Steps

STRICT TOES TO BAR

Hips-Shoulders-Hands (hips, hands, and shoulders are all ideally in one straight line)

Control the Legs- Feet glued together no swing

Movement Prep

5 Toes to Kettlebell

10 Scap Pull-ups

10 Second L-Hang or Knee Up Hang

1-3 Strict Toes to Bar

STRICT PRESS

Hips-Shoulders-Hands ( straight line from head to toe)

Head Position (bar up and down, head back and forth.)

Movement Prep

15 Second Finish Position Hold

5 Head Tucks (Back and Forth)

5 Strict Press

Shoulder Press (2 attempts for heavy set of 5)

STRICT PRESS (25:00 – 40:00)

Athletes will have 15 minutes to build to their heavy sets of 5, 3, and 1.

Shoulder Press (2 attempts for heavy set of 3)

Shoulder Press (2 attempts for 1 rep )

Body Armor (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge

L1 ABMat Sit Up, DB Press

L2 Knee above waist, Light BB

L3 as written

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CrossFit Wednesday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

40 Seconds : 20 Seconds

Active Samson : Medicine Ball Deadlifts

Active Spidermans : Squats to Medicine Ball

Push-up to Down Dog : Medicine Ball Ground to Overhead

Air Squats : Medicine Ball Slams

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (12:00 – 15:00)

Chest Stretch: 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Down Dog: 45 Seconds

With hips high up in the air and arms actively pressing into the ground, reach the hips towards the ceiling as you pedal the heels back and forth towards the floor.

Medicine Ball Squat Hold: 1 Minute

Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Teaching and Rehearsals

TEACHING (15:00 – 25:00)

WALLBALLS (Focus Upright Chest Eyes on the Target)

Movement Prep

10 Buddy Squats (See Video Here.

5 Front Squats

5 Push Press

5 Wallballs

LATERAL BARBELL BURPEES (Focus Hip Pop to Squat)

Movement Prep

3 Spidermans (Each Leg)

3 Frog Hops

3 Lateral Barbell Burpees

DEADLIFTS (Focus Hips and Shoulders Rising Together)

Movement Prep

5 Hips First Deadlifts (No Bar)

5 Hips & Shoulders Together Deadlifts (No Bar)

5 Empty Barbell Deadlifts

Build to workout weights

REHEARSAL (25:00 – 30:00)

1 Round

6 Wallballs

5 Deadlifts (Opening Weight)

4 Lateral Barbell Burpees

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L1 Light WB (Focus Squat), 95/65,115/75,135/95

L2 Light WB, 135/95,155/105,175/115

L3 as written

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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

Chain Reaction (Time)

3 Rounds: For Time

21/15 Calorie Assault Bike

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

L1 12/8 Cal, 12 Ring Rows, Light BB

L2 15/12 Cal, Asst PU, 85/55

L3 as written

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

60 Seconds

Easy Bike

Active Spidermans

40 Seconds

Moderate Bike

Active Samson

20 Seconds

Fast Bike

Push-up to Down Dog

Modified Barbell Warmup

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats

MOBILITY (12:00 – 15:00)

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Teaching and Rehearsals

TEACHING (15:00 – 20:00)

PULL-UPS

Feet First More emphasis on the kick to use more momentum and less arms today.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick-Pops*

3 Pull-ups

Power Clean + Push Jerk (12 Minutes to Warm to 50% then 5 x5 @60%)

POWER CLEANS

Elbows First( focus fast elbows)

PUSH JERKS

Elbows First (focus today is the catch)

REHEARSAL (32:00 – 40:00)

1 Round

3 Calorie Assault Bike

3 Pull-ups

3 Power Cleans

3 Push Jerks

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CrossFit Monday

CrossFit Fortius East – CROSSFIT

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

L1 Light BB Power Snatch, Singles, Goblet Squat Light KB, 15/12 Cal

L2 Light BB Power Snatch, Singles x2, Front Squat, 21/15 Cal

L3 as Written

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Row

PVC Pass Through

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

# MOBILITY (12:00 – 15:00)

Squat Therapy: 1 Minute Standing in front of a wall hands overhead.

Ankle Mobility with Barbell: 1 Minute

Re-test Squat Therapy 1:00

Teaching and Rehearsals

TEACHING (15:00 – 20:00)

Overhead Squat Positioning

Snatch Overview

Snatch (15 Min to Warm to 50% then 5 sets of 5 at 60%)

L1 Power Snatch

L2 Power Snatch + OHS

REHEARSALS (30:00 – 40:00)

1 Round

5 Hang Power Snatches (Lighter Weight)

10 Double Unders

5 Overhead Squats (Lighter Weight)

5 Calorie Row

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01/14/2019

CrossFit Fortius East – Fortius East Elevation

Warm-up (No Measure)

5 Minute Row

50 M Frankenstein March

20 (I) with a reach 2.5lbs

10 Reverse Scorpions W 3 sec hold

10 Worlds Greatest Stretch

10 Push-ups PLUS

20 Alt shoulder taps

10 Bird dogs

10 downwards dogs with foot peddle

10 Bad dogs

10 Single knees to chest

10 X bands

10 Band extensions 90/90

Split stance Landmine Press

3 sets x 12 reps each side
*complete with Rack chins and Kettlebell arm bar. log each weight

Rack Chins

3 sets X 12 reps

kettle bell arm bar

3 sets x 10 reps (each side)

Metcon (Time)

5 rounds

100 m sprints/ Jog