0900 Fundamentals Course

Please arrive 15 minutes early!

See you there.

Warm up: 2 Rounds: 

• 10 Strict Knee Raises (Bar Hang)
• 20 Alternating Shoulder Taps in Plank Hold 
• Then (until time expires): 
• 8 Scapular Pull Ups 
• 10 Inverted Rows 
• 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength: Deadlift Stamina

• Every 2 minutes for 6 rounds complete
• 5 sets of 6 reps (clean grip/Hook Grip!!…increase load from previous week) 
• 12 kettlebell swings 53/35 lb                      

Metcon: “ Fundamentals WOD” 10 Min AMRAP

• 200 Meter Run
• 5 x Pull Ups
• 10 x Push Ups
• 15 x ABMAT Sit ups                        
• 20 x Air Squats

Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill: Front Squat EMOM 12 minutes:

• Even minutes: 5 Front Squats using previous weeks weights
• Odd minutes: 7 Strict Hand Stand Push-ups

METCON:  8 rounds for time:

• 10 x Alternating Leg Overhead Dumbbell Lunges         (50# / 35#)
• 10 x Alternating Dumbbell Snatch                                    (50# / 35#)

Warm up: Movement Prep

Strength/Skill: Olympic Lifting

• 3 Position Power Clean ( Ground, Knee, Mid-Thigh)
  • 75% or less x 5 sets
• Split Jerk (From the Rack)
  • 75% or less x 2 reps x 5 sets

Metcon:   Maximum Unbroken Reps:

Wall Ball Shots         (20# / 14#)

Warm up: 2 Rounds: 

• 8 PVC Pass Throughs 
• 12 Scapular Push Ups 
• Then (until time expires): 
• 8 Band Pull Aparts 
• 10 Inch Worms with Push Up 
• 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill: Part I  Weighted Strict Ring Dip 

• 5 Reps Use the heaviest weight you can for each set. Rest as needed between sets.
  • Build to heavy set of 5.

• Part II As many reps as possible in 7 mins of: 
  • 1 Dead Stop Strict Handstand Push-up 
  • 1 Dead Stop Ring Push-up 
  • 2 Dead Stop Strict Handstand Push-ups 
  • 2 Dead Stop Ring Push-ups 
  • 3 Dead Stop Strict Handstand Push-ups 
  • 3 Dead Stop Ring Push-ups … 
  • Continue adding 1 rep each round to each movement until time expires.
• Pause 1 sec in the bottom for both movements. 

METCON: AMRAP 12:   

• 10 x Hand Release Push Ups
• 10 x Chest To Bar Pull Ups
• 10 x Squat Jumps
• 10 x Kettle Bell Swings

Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Back Squats

• 1 set of 5
• 12 minutes to work up to a 5 REP MAX!!

Metcon:  Alternating EMOM x 14:                 

• Odd Minutes = 4 x Squat Clean & Jerk    (135# / 95#)
• Even Minutes = 8 Burpee Box Jump Overs

0900

Warm up: 3 rounds for quality

• 10 pullups
• 20 air squats

I METCON: DEATH BY…

• Double Unders
  • 1st minute complete 10, 2nd minute 20, 3rd minute 30… until failure
• Followed by Death by…
• Alternating Single Dumbbell Lunges
  • Athlete picks loads

II METON: One rule…with a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

Warmup: 2 rounds: 

• 12 Alternating Heel Taps in Down Dog Position 
• 8 Snow Angels 
• Then (until time expires): 
• 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
• 10 Romanian Deadlifts (with barbell)
• 12 Alternating Dead Bugs

Strength/Skill: Deadlifts 

• 5 sets of 5 reps
• Increase weight from previous week

Metcon: Crossfit Open WOD 13.2   AMRAP 10

• 5 x Shoulder to Overhead              (115# / 75#)
• 10 x Deadlift                                      (115# / 75#)
• 15 x Box Jumps                               (24” / 20”)

Warm up: Lower Body Focused

• 2 rounds: 
  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Front Squats 

• 5 sets x 3 Reps
• Rest 3 minutes between rounds
• Increase 5-30 lbs from previous week

METCON:   6 rounds for time:                       

• 12 – 10 – 8 – 6 – 4 – 2 Descending Reps
  • Alternating Dumbbell Snatch     (50# / 35#)
  • Dumbbell Box Step Ups     (50# / 35#)
  • Knees to Elbows

Week 4, Day 23

Olympic Lifting

Warm up: Movement Prep

Strength/Skill: Barbell Focused

• Snatch – 80% or less x 1 rep x 5 sets
• Clean and Jerk – 80% or less x 1 rep x 5 sets
• Front Squat – 85% or less x 3 reps x 3 sets

METCON: AMRAP 8:

• 6 x Lateral Burpees over Bar
• 6 x Thruster               (95# / 65#)