Monday 20210517

Metcon (Time)

For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

TARGET SCORE
Target time: 18-20 minutes
Time cap: 30 minutes

Scaling Option
For Time:
500m Row
20 Jumping Pull Ups
20 Bar Push Ups
20 Air Squats
400m Row
15 Jumping Pull Ups
15 Bar Push Ups
15 Air Squats
300m Row
10 Jumping Pull Ups
10 Bar Push Ups
10 Air Squats

Accessory – Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

Sunday 20210516

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

Trainers Choice

Workout

Metcon (Time)

3 Rounds For Time

550 meter Row

12 Deadlifts (225/155 lb)

21 Rings Dips

Accessory

Warm-up (No Measure)

Tabata Abs 20s On 10s Off

4 rounds cycling through each

Flutter Kicks

Russian Twist with Med Ball

Plank

Scissor Kicks

Saturday 20210515

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Row (10 sets)
20 secs on/ 10 secs rest
– into –
3 sets
5 inch Worms
10 Alternating Box Step Ups

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
3 sets
1 Rope Pull or Bar Muscle Ups
10ft Front Rack Lunge (Add weight each set)

Workout – Metcon (Time)

4 rounds
3/2 Rope Climbs or 7 Bar Muscle Ups
50ft Front Rack Dumbbell Lunge (50s/35s)

– rest 3 minutes –

For Time:
12/9 Rope Climbs or 28 Bar Muscle Ups
200ft Front Rack Dumbbell Lunge (50s/35s)

TARGET SCORE
Target time each set: 8-10 minutes
Time cap: 12 minutes

Scaling Option 2
4 rounds
8 Jumping Pull Ups
8 Air Squats
20 Step Ups
-rest 3 minutes –
For Time:
32 Jumping Pull Ups
32 Air Squats
80 Step Ups

Friday 20210514

Announcement

Happy Birthday: Lydia Kolb!!

Warm-up – Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec single unders
5 dynamic squat stretch
3 sky reacher squats (each side)
3 Up downs
3 muscle snatch + 2 power snatch + 1 squat snatch
-into-
6 min to build to working snatch weight for WOD

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
1 set
1 Squat Snatch (At workout weight)
2 Burpee Over Bar
10 Double Unders

Workout – Metcon (10 Rounds for time)

Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders

* Record each set

TARGET SCORE
Target time each set: 75-90 seconds
Time cap each set: 2 minutes

Scaling Option
Every 2:30 (10 sets)
1 Power Snatch or Clean (light/moderate)
8 Up Downs
30 Single Unders

Accessory – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Thursday 05132021

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)

* Have athletes focus on transitioning between partners and following into the next station.

Workout – Metcon (Time)

Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

TARGET SCORE
Target time: 24-26. minutes
Time cap: 30 minutes
Individual Option
100 Wallballs (20/14)
75/60 Cal Row
50 Box Jumps (24/20)
25 Devil’s Press (35’s/25’s)

Accessory – Warm-up (No Measure)

4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows
-into-
3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls