Monday 6/10

Warm Up

Dynamic Warm-up

Skill

Scaling Options

Movement Review

Metcon

"CRAZY BALLS"

WIth a partner, perform the following with a 20/14# medball:

800 m Run (one partner runs at a time-with medball)

100 Wallballs

100 Push-ups (feet on ball)

100 Squats (partner holds ball OH)

100 Slamballs

100 Sit-ups (partner passes back and forth)

100 Empty Bar Thrusters (partner hold ball OH)

800 m Run

*In the event of poor weather, the run will be replaced with 100 Double Unders

Saturday 6/8

Warm Up

Coaches Choice

Skill

Every 30 seconds for 5 minutes perform 2 Hang Power Clean & 1 Jerk @ 50% 1 RM

Metcon

AMRAP 5

3 Power Cleans (185/135)

5 Shoot Throughs

Rest 1 min

5 rnds:

4 OHS (135/95)

4 Front Rack Lunges

Friday 6/7

Warm Up

Coach Choice

Skill

Shoulder Press (5@50,3@60,3@70,3@80,3+@90)

Metcon

"Death By Front Squat"

Every minute on the minute (for as long as possible) perform 1 Front Squat (135/95).  Increase 1 rep each minute

Once you fail perform 10 Evil Wheels

Front Squat cleaned from ground

Thursday 6/5

Today is a longer workout.  For those new to CrossFit, you will have the option to do this WOD with a partner.  Please try to get to class early to warm-up since we will have a very short group dynamic in order to let everyone finish the WOD.  There will be a 50 minute cap for those performing the WOD individually.

Warm Up

Dynamic Warm-up

Skill

Scaling Options

Metcon

"MURPH"

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Wednesday 6/5

Warm Up

Coach Choice

Skill

Back Squat (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 seconds and then perform

Ring Dips (5,3,3,3,3+)

Metcon

2 rnds:

3 Muscle-ups

6 Clean & Jerk (w/Lunges) 115/75

9 Parallette Push-up (feet elevated)

12 Wallballs

Scaling Options for Muscle-ups

-Jumping Muscle-Up (2 for 1)

-Ring Rows (2 for 1)

Tuesday 6/4

Warm Up

Dynamic Warm-up

Skill

Movement Standards

Scaling Options

Metcon

In teams of 4, perform the following couplets:

4 rnds:

50 Box Jumps & 10 Rope Climbs

then

50 OH Lunges (45/25) & 20 HSPU

then

50 KB Swings (70/55) & 30 Burpees

then

50 Power Clean (135/95) & 40 Wallballs

*2 work at a time

*Complete in order listed

*Couplets done together 

(must do the Box Jumps & Rope Climbs before moving onto next couplet)

Monday June 3

Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press).  For example:

1 rep Max Bench=  200 lbs

90% Max (Training Max) = 180 lbs

Training Max for for 2nd Cycle = 185 lbs

If you were failing before achieving the desired 5,3, or 1 rep, DO NOT SCALE UP.  The smaller the jumps you make, the better you'll be in the long run.  Unfortunately, this requires an EGO CHECK, which isn't easy.  Trust in the "small jump" system and reap the benefits long term.  REMEMBER TO ALWAYS THINK LONG TERM.

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.

Warm Up

Group Dynamic

Skill

Bench Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5+)

Metcon

25 Pistols
50 Ground to Overhead (3/4 Body weight)
75 Box Jumps
M-use large box w/2 45# plates
F-use medium box w/1 45# plate
*Break up anyway