Monday

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 Wallballs
20 Second Beat Swing
30 Second Plank Hold

Mobility

5 mins

Pass Throughs (No Measure)

3×10 each direction

Face Pulls (No Measure)

3×5

Gymnastics

20 mins

Chest-To-Bar Pull-ups (6×5)

Strict Pull-ups
*Use appropriate assistance to get chest to bar if not able

Metcon

15 min AMRAP (3.31.14) (AMRAP – Rounds and Reps)

5 Pushups
10 Slamballs (20/15)

Cooldown

Stretch 5-10 mins (No Measure)

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Saturday

Main – CrossFit

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Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat
10 Pass Thrus after each round

Mobility

10 mins

Couch Stretch (No Measure)

Wrist Mobility (No Measure)

Prayer Stretch (No Measure)

Weightlifting

25 mins

Clean (Find 1RM)

Metcon

Flight Simulator (Time)

5 DU
5 Burpees
10 DU
5 Burpees
15 DU
5 Burpees
20 DU
5 Burpees
25 DU
5 Burpees
20 DU
5 Burpees
15 DU
5 Burpees
10 DU
5 Burpees
5 DU
5 Burpees

*All DU must be unbroken. If you break, then you start back at 0 of the current round you are on
If you do not have DU, scale to SU and use same rep scheme

Cooldown

Calf Smashing (No Measure)

Friday – 14.5

Main – CrossFit

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Warm-up

12 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
5 Slamballs
10 Pushups
15 Air Squats

Mobility

12 mins

Banded Shoulder Stretch (No Measure)

Banded Hip Flexor Stretch (No Measure)

Banded Pigeon Stretch (No Measure)

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Cooldown

Stretch 5-10 mins (No Measure)

Thursday

Main – CrossFit

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Warm-up

10 mins

Partner Rowling (No Measure)

for Burpee Tuck Jumps

Mobility

10 mins

Foam Roll (No Measure)

Thoracic Bridge (No Measure)

Weightlifting

10-12 mins

Turkish Get Up (2×5 each arm)

Gymnastics

10-12 mins each station

Handstand Hold Progressions (5×30 sec holds)

Double-Unders (5 sets ME for 1 min)

Rest 1 min between sets

Wednesday

Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

4 min row @ 50%
4 min DU practice

Mobility

12 mins

Banded Shoulder Stretch (No Measure)

Front Rack Mobility (No Measure)

Prayer Stretch (No Measure)

Weightlifting

25 mins

Push Press (Find 3RM)

Metcon

10

Tabata Couplet (2 Rounds for reps)

Tabata Wallballs (20/14)
Rest 1 min
Tabata T2B

Tuesday

Main – CrossFit

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Warm-up

15 mins

Invisible Fran (No Measure)

Warm-up (No Measure)

3 rounds
5 Push-ups
5 Ring Rows
10 Air Squats

Mobility

10 mins

Couch Stretch (No Measure)

Pigeon Stretch (No Measure)

Front Rack Mobility (No Measure)

Metcon

15 mins

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cooldown

800m Run (No Measure)