Week Of November 12, 2018

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Monday

Warm Up / Mobility:  Hip Opener.... First Test out your squat, then 1 min. standing straddle, 2 min couch stretch (1 min. per leg), 2 min. pigeon (1 min. per leg)...... RETEST  Squat

Strength:  Back Squat (25mins)

10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%, 4 @ 85%

WOD

 “3 Wise Men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts. 

Extra Credit

There are 50 days until the new year. If you do not have double unders or want to get better at them, my challenge to you is:

Today is day 1, complete 1 double under. Each day add one double under until January 1 you are completing 50! If you have double unders go for consecutive jumps or pick another movement that you can do daily!

 


Tuesday

Warm Up / Mobility:  2 rounds:

5 cals assault bike, 10 pull ups, 10 Push ups, 20 band pull apart, 20 squats

Strength:  Push Press (25 min.)

    2x8(same weight across), 2x6(across), 2x4(across), 2x2(across)

   *increase weight for your set of 6,4,2.  

WOD

 Each EMOM will be 7 min of increasing reps with a 1 min. rest/transition between

*** For all EMOMs: If you fail to reach the required reps, take the next round off and then try to maintain the reps of your last successful round the remainder of the EMOM.

A.) Assault Bike 3,6,9,12,15,18, 21

B.) DUs EMOM 15,30,45,60,75,90,105

    *Scale to 10,20,30,40,50,60,70   or  5,10,15,20,25,30,35 if needed (great time to practice DUs.

C.) T2B EMOM 3,6,9,12,15,18,21

    *Scale to Sit Ups 5,10,15,20,25,30,35

 

*** Record Successful reps for each EMOM

    ex. Finish 15 cals on Assault bike but only make 16 cals the next round.  Score would be 15. 

Extra Credit

Off (Two Double Unders)



HIITuesday (6:30pm)

15 Min Row for max distance. Teams of 3, alt every 250m.

WOD

AMRAP in 18 Min

10 R Arm DB Thrusters

10 L Arm DB Thrusters

10 Pushups

10 R Arm DB Power Snatch

10 L Arm DB Power Snatch

10 Dips 


Wednesday

Warm Up / Mobility:  2 rounds:

10 goblet squats + 10 single leg deadlift (5 per side) + 10 KB swings

Strength:  Clean Complex, (power or squat)  (25 min)

     Every 90 seconds for 12 Rounds (18 min.), one complex of: 1 clean (drop) + 1 hang clean

    *Start at 60% of your 1RM Clean & Jerk and add 10lbs every round.  If you cannot complete the next weight drop 10lbs and continue at that weight for the rest of the rounds.  

WOD

 "Omar"

For Time:

10 Thrusters (95m /65w)

15 Burpees over bar

20 Thrusters

25 Burpees over bar

30 Thrusters

35 Burpees over bar

*You may do this with a partner.  If you choose to have a partner, alternate every 5 reps and crank up the INTENSITY! 

Extra Credit

 (3 Double Unders)

Plank Holds. 60 secs. each.  (Regular, left side, right side, regular)

Or Barbell rows 3 x 12-15 reps 


HIIThursday (6:30pm)

 

WOD

 TBD

 

(4 Double Unders) 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 10 KBS + 12 Mtn climbers

Strength:  Front Squat: 5 @ 60%, 5@65, 5@70%, 5@75%, 4@80%, 4@85% then 3x1 2 sec paused front squats @ 85%

WOD

30 Dmbl Curtis P’s

30 Jumping Lunges L+R=1

30 Chest 2 Bar Pullups

30 Jumping Air Squats

Extra Credit

 5 Double Unders

5 Rounds - 400m row, rest 2 min between attempts 


 Robert is CrossFit Heights oldest member.  Not because he just turned 60, but because he started crossfitting with us in 2009!!!

Robert is CrossFit Heights oldest member. Not because he just turned 60, but because he started crossfitting with us in 2009!!!

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Same Sex Teams of 3

AMRAP in 60 mins

60 Deadlifts(95/65)

60 Pullups

60 Front Squats(95/65)

60 Pushups

60 S2OH(95/65)

60 Wall Balls (20/14)

60 Hang Cleans (95/65)

60 Cal Row

60 Thrusters (95/65)

60 Cal Bike

*Alternate every 10 Reps

*Modify weight as needed


(6 Double Unders)

CrossFit Heights