TEAM SATURDAY!
TEAMS OF 2:
ATHLETE 1 WILL BE DOING THE WOD, WHILE ATHLETE 2 IS DOING A 400M MED BALL RUN 20/14#. WHEN ATHLETE 2 RETURNS FROM RUN THEY WILL TAKE OVER WHERE ATHLETE 1 LEFT OFF AND ATHLETE 1 WILL DO MED BALL RUN. ATHLETES WILL GO BACK AND FORTH UNTIL THE WOD IS COMPLETE.
WOD:
6 rounds:
30 box jumps
20 push press 115/75#
30 pull ups
Shoulder Press press out of rack
Wall Ball Med Ball Cleans
5 rounds for time: 7 wall ball 7 pushup 7 ring rows
STRENGTH: DEADLIFT 3X10 LEAVE 2-4 REPS IN THE TANK
WOD:
10 MIN AMRAP:
5 SQUAT CLEANS 135/95#
5 HSPU
REST 5 MIN:
3XME PLANK
ON RAMP:
Shoulder press with PVC
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression
3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round
STRENGTH: WORK UP TO HEAVY 5 REP PUSH PRESS
PRE GAME:
1K ROW
REST 5 MIN:
WOD:
10,9,8,7-1 REPS HR PUSH UPS FEET ON A 45# PLATE
ALTERNATE WITH
1,2,3,4-10 REPS WALL BALLS
AFTER EACH SET OF WALL BALLS DO 10 AB MAT SIT UPS
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 3X10REPS BENCH PRESS LEAVE 3 REPS IN THE TANK REST 1MIN BETWEEN SETS
WOD:
GRACE:
30 CLEAN AND JERKS FOR TIME
135/95#
LOKING TO GO HEAVY?
185/125#
POST GAME WOD:
3 ROUNDS
8 SNATCH BALANCE 45/35# (IF PROFICIENT AT SNACTH BALANCE 135/95#)
MAX EFFORT UNBROKEN MUSCLE UPS (SCALED CHEST TO BAR PULL UPS OR PULL UPS)
ON RAMP:
Dead Lift
Rower (SDHP) Thruster
Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
OLYMPIC LIFTING:
10 MIN TO WORK TO HEAVY SET OF 3 TOUCH AND GO SNATCHES
PRE GAME:
1 MIN MAX EFFORT DBL UNDERS
30 SEC MAX EFFORT PISTOLS
X 2 ROUNDS
WOD:
10 BURPEE BOX JUMPS (HIGH AS YOUR COMFORTABLE)
10 t2b
5 rounds for time
ON RAMP:
Squat
Dead Lift Shoulder Press and Push Press w/PVC
For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC
FOR THOSE STOMPERS WHOM ARE GOING ON THE HIKE ON TUESDAY HERE’S SOME INFO. WE ARE PLANNING ON LEAVING FROM THE GYM AT 9 OR MEETING AT THE DAY USE LOT IN TWIN BRIDGES AT 1030 OR SO. THERE IS A $5 PARKING FEE IN THE LOT. I WOULD SUGGEST BRINGING THE FOLLOWING. A LUNCH, WATER, SWIMSUIT UNDER YOUR CLOTHES, AND WATER SHOES IF YOU WANT. THIS IS A LINK GIVING INFO AND DIRECTIONS. WE ARE ONLY HIKING TO THE MIDDLE SO ITS ABOUT ONE MILE EACH WAY. I’M GUESSING THAT WE WOULD BE BACK TO SAC BY 5. http://alltrails.com/trail/us/california/horsetail-falls
STRENGTH: BACK SQUAT 3X10 (USE A WEIGHT THAT LEAVES ABOUT 3 REPS IN THE TANK)
AFTER EACH SET OF SQUATS IMMEDIATELY DO MAX EFFORT UNBROKEN HSPU
WOD:
600M RUN
60 KB SWINGS
400M RUN
40 T2B
200M RUN
20 KB SINGLE ARM SHOULDER TO OVERHEAD (10 ECH ARM)
ON RAMP:
DROM (dynamic range of motion) Squat Ring Row Push-up
For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run
STRENGTH:
BUILD TO HEAVY CLUSTER IN 10 MIN
WOD:
5 ROUNDS
12 SNATCH GRIP DEADLIFT 95/65#
8 HANG POWER SNATCHES
6 OHS
CORE: 3 MIN AMRAP T2B
ON RAMP:
Dead lift, start with PVC series Walking lunges
Kipping pull-up
For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m
TEAM SATURDAY!
TEAMS OF 2:
ATHLETE 1: FIRST ROUND OF FRAN (21 THRUSTERS 95/65#, 21 PULLUPS)
ATHLETE 2: FIRST ROUND OF DIANE ( 21 DEADLIFTS 225/155#, 21 HSPU) ATHLETE 1 RESTS
ATHLETE 1: SECOND ROUND OF FRAN (15 THRUSTERS 95/65#, 15 PULL UPS)
ATHLETE 2 : SECOND ROUND OF DIANE ( 15 DEADLIFTS 225/155#, 15 HSPU)
ATHLETE 1: THIRD ROUND OF FRAN (9 THRUSTERS 95/65#, 9 PULL UPS)
ATHLETE 2: THIRD ROUND OF DIANE (9 DEADLIFTS 225/155#, 9 HSPU)
ATHLETE 1: FIRST ROUND OF DIANE
ATHLETE 2: FIRST ROUND OF FRAN
ATHLETE 1: SECOND ROUND OF DIANE
ATHLETE 2: SECOND ROUND OF FRAN
ATHLETE 1: THIRD ROUND OF DIANE
ATHLETE 2: THIRD ROUND OF FRAN
GOOD LUCK HAPPY SATURDAY!
ON RAMP:
Shoulder Press press out of rack
Wall Ball Med Ball Cleans
5 rounds for time: 7 wall ball 7 pushup 7 ring rows
STRENGTH: 6X2 DEADLIFT @ 85%
WOD 1:
12 KB HALO
12 PISTOLS
X 3 ROUNDS
REST 3 MIN
WOD 2
TABATA (ALTERNATE BETWEEN) 8 ROUNDS ECH
SQUAT CLEANS 135/95
&
MUSCLE UPS OR C2B PULLUPS
ON RAMP:
Shoulder press with PVC
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression
3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round
Strength : 6×2 shoulder press @ 85%
Wod:
Filthy fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
On Ramp:
|
Dead Lift |
Kipping |
3 rounds for time: Run 200m |
|||||||||
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com