Week of September 16, 2019

Monday

Warm Up / Mobility:  X-band walk down and back, then 2 rounds 20 single leg KB deadlifts + 20 sec handstand hold

Strength:  OHS 3-3-3-3-3

WOD

100 Double Unders

25 T2B

50 Box Jump Overs (24/20) 

25 DL (225/155)

100 Double Unders

*16 Min Cap

Extra Credit

Weighted Dips 5x5 


Tuesday

Warm Up / Mobility: Group Warm Up

Strength:  Clean Complex

Power Clean + 2 Hang Power Clean + 3 Front Squats

WOD

 "Helen" (partner up, count reps and record time for your partner)

    3 Rounds for time

400m Run

21 KBS (53/35)

12 Pull-ups 

*Scale as needed to complete under 15 Min

Extra Credit

Max total Pushups in 3 Sets 60 sec rest between sets


HIITuesday (6:30pm)

WOD

"Helen"

    3 Rounds for time

400m Run

21 KBS (53/35)

12 Pull-ups  

EMOM x 12 Min

Even 15 Wallballs

Odd 15 KBHP


Wednesday

Warm Up / Mobility:  2 rounds - With a PVC, 10 Disconnects, 10 around the worlds (Clockwise and counter) 10 Snatch balance then 20 cal bike

Strength:  Snatch Complex

    1 Power Snatch + 1 Hang Power Snatch

Work up to a heavy complex, record your best lift

WOD

1,000m Row buy in then,

5 Rounds

    10 Power Snatch (75/55)

    15 Wallballs (20/14)

    20 Lateral Bar Jump overs

*18 min Cap

Extra Credit

 10 x 50m sprints 


HIIThursday (6:30pm)

Rowling x 10 Rounds 

WOD

 22 Min AMRAP Partner Up

10 Dmbl Thrusters

10 Burpee

20 Situps

20 Walking Lunges

40 Single Unders

400m Run w/ Medball (both partners run, pass as needed)

 


Friday

Warm Up / Mobility:  3 Rounds Cindy

Strength:  5 min max Clean+Jerks at 70-75% 1RM

    Spend 15 min warming up to 70-75%, then as a class AMRAP for 5 min

WOD

 EMOM for 20 Min  (5 Rounds)

Min 1- 1 Round "DT" (95/65)

Min 2- 12 Cal Bike

Min 3- 1 Round "DT"

Min 4- 12 Bar facing burpees

*DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

*Modify reps and weight as needed to complete work under 50 seconds. 

Extra Credit

Friday Curls

4 rounds, 12 reps each arm 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

A)  10 min AMRAP

    300m Row

    45 Wall Balls

    60 Double Unders

---Rest 2 min---

B) 10 min AMRAP

    100m Run

    20 KB High Pulls

    30 KB Lunges

---Rest 2 min---

C) 10 min ARMAP

    10 Synchronized Burpees

    20 Box Jumps

    30 Sit Ups

*A) Both partners row 300m at the same time, B) Both partners run 100m at the same time, C) Both partners complete 10 burpees at the same time.   Other two movements for each AMRAP will be done one at a time, split reps any way you like.

*Only 4 teams can start at each 10min AMRAP.   Find two other teams who will be starting at the other stations and change work areas with them.

*Record score for A, B, and C.

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