Thursday, 22 August WOD

Warm-up

400m Run

PVC Stretch for front rack position

Front Squat Preparation

Ankle Mobility

Goblet Squat hold 1 min

Front Squat warm up w/ empty bar

Strength:

Hang Squat Clean + Jerk (2 +1)

Every minute for 8 minutes

then

2 rounds, each round for time, of:

Row, 300 m

30 Toes-to-bars

20 Strict Handstand Push-ups

20 Burpees Over Rower

10 Bar Muscle-ups

100 Double Unders

Rest 4 mins between each round.

Scale as needed.

Advertisements

Wednesday, 21 August 2019 WOD

Warm-up

PVC shoulder Movements

10 Strict Press

10 Push Press

10 Push Jerk

Strength:

Strict HSPU 

4 reps every 30 seconds for 6 minutes 

Metcon:

AMRAP 15 mins

4 Bar Muscle Ups

8 Front Squat 155/105 lbs

12 Snatches 155/105 lb

Tuesday, 20 August 2019 WOD

Warm-up

400m run

High Knees

Butt Kickers

Toy Soldiers

Strength:

Squat Cleans

5 sets of 3

Warm up to a heavy load for your 5 sets.

Rest as needed between sets

Metcon:

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 135/95 lb

15 Burpee box jump over 24/20

Rest 4 min then

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 115/80 lb

15 Burpee box jump over 24/20

Rest 4 min then

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 95/65 lb

15 Burpee box jump over 24/20

Scale as needed!!!

Saturday, 17 August 2019 Fundamentals Course

Fundamentals starts at 0900 on the Shogun Crossfit pad.

Please arrive at 0845 to pay the $5 fee with the Risner Gym.

Bring your receipt to our staff.

0630 Shogun Athletes

Warm-up

2 min Assault bike

PVC shoulder movements

50 Jumping jacks

Metcon:

For time:

30 Clean & Jerks 135/95lbs

Shogun Mile

10 rope climbs 15 ft

Shogun Mile

100 Bar facing burpees

Rest 10 min then

5 Rounds for time:

50 Double Unders

50 ft Handstand Walk

Friday, 16 August 2019 WOD

Warm-up

3 rounds for quality of:

10 strict press

10 push press

10 push jerk

then

Every 30 seconds for 5 minutes complete 3 reps  of deficit hand stand push ups. Scale as needed.

Strength:

Push Jerk

5 sets of 3 

Work on form over weight!!!

Metcon:

In 12 minutes

Row 2K meters for time

Then

Max reps toes to bar for the remainder of 12 minutes. 

Thursday, 15 August 2019 WOD

Warm-up

400m run

1 min air assault

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

1 min air assault

Strength:

Snatch

Find your 1 Rep Max (20 min time cap) 

Metcon:

For Time

30 Alternating DB Snatches 50/35 lbs

30 Wall Balls 20/14

30 Pull-ups

30 Dumbbell Thrusters 50/35 lbs

30 Med Ball Cleans 20/14

30 Handstand Push-ups