MOBILITY
lat rolling 2 min each side (starts at 2:30 in video)
https://www.youtube.com/watch?v=LuJcHe_EebA
barbell calf smash 2 min each side
STRENGTH
3 rounds
1 min max effort strict weighted pull-ups 15/10
rest 30 sec
1 min max effort strict unweighted pull-ups
rest 30 sec
1 min max effort kipping pull-ups
rest 2 min
watch this “Pull-up Mechanics” with Kelly Starrett
WOD
12 min AMRAP
10 DB renegade rows @ 1/3 BW
20 box jump overs 24/20
100m sprint
Partner WOD
9am and 11am
teams of 2
10-9-8-7-6-5-4-3-2-1
squat clean 115/75
100m run
*partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…
Benchmark WOD
10am
“SGT. MICHAEL SMITH”
for time
1960m row
then 10 rounds
8 wall balls 20/14
27 double-unders
7 push-ups
7 pull-ups
then
2016m run
Created by North Dallas CrossFit in Dallas, TX to honor Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers – including Sgt. Michael Smith – and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.
MOBILITY
improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side
STRENGTH/SKILL
squat if you can, power if you can’t
3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%
WOD
10 min AMRAP
100m sprint
10 wall balls 20/14
10 KB swings 53/35
Partner WOD
9am and 11am
teams of 2
30 min AMRAP
30 double-unders
15 pull-ups
15 push-ups
100m sprint
15 partner deadlifts 275/185
Partners alternate movements except for deadlifts which are performed together.
Benchmark WOD
10am
30 rounds for time
5 wallballs 20/14
3 handstand push-ups
1 power clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Kutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
New class!! Starting this Saturday at 10am we will be introducing “CrossFit Benchmarks”! Every Saturday will be a different Benchmark workout. Collect them all! Hero WODs, Memorial WODs, the Girls, the Challenges…there are many to choose from. Be warned, these workouts are not for the faint of heart. They will test your physical and mental fortitude. Which is why I encourage you to do them!! You know you like a challenge! Check out this list…wodboard.com/benchmarks. All skill levels are welcome!
MOBILITY
scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
STRENGTH
back squat
5 x 7 @ 75%
WOD
6 min AMRAP
10 box jumps 24/20
100m sprint
rest 2 min
6 min AMRAP
10 wall balls 20/14
10 KB swings 53/35
rest 2 min
6 min AMRAP
10 pull-ups
10 burpees
Saturday Double Hero Partner Wod
“Wittman” | 17 min AMRAP
15 KB swings 53/35
15 power cleans 95/65
15 box jumps 24/20
*partners will alternate movements
5 min rest
“Bradley” | 17 min AMRAP
100m sprint
10 pull-ups
100m sprint
10 burpees
*partners will alternate full rounds
MOBILITY
improving shoulder position for press with KB (first piece in video)
https://www.youtube.com/watch?v=RmTk_d6MtTk
lax ball hip mash 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
STRENGTH
7 x 5 @ 80%
alternate with…
7 x 5
strict pull-ups (add weight if possible) scaling options
WOD
6 x 2 min rounds
in 2 min complete the following…
25 double-unders
100m sprint
max reps KB swings 53/35
Score is the total number of kettlebell swings completed in all 6 rounds. Rest exactly 1 minute between rounds.
MOBILITY
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
clearing hip impingement with band (starts at 2:50 in video) 2 min each side
https://www.youtube.com/watch?v=_713h6iug30
STRENGTH
back squat
1 x 4 @ 75%, 4 x 4 @ 85%
WOD
5 rounds for time
12 (6 ea side) reverse barbell lunges* @ 30% of 1RM back squat
9 ring dips
100m sprint
*barbell held in front rack position, clean bar from floor
MOBILITY
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
clearing hip impingement with band (starts at 2:50 in video) 2 min each side
https://www.youtube.com/watch?v=_713h6iug30
STRENGTH
back squat
7 x 5 @ 80% + ? pound increase from last week
push press
7 x 5 @ 80%
(feeling strong on your push press? feel free to try adding 5-10# to your 1RM on this one too!)
Partner WOD
teams of 2 complete the following:
20 x 100m sprint relay
While partner 1 is running 100m partner 2 must hold a barbell 135/95 in the front rack position. Partner 1 cannot start running until partner 2 has the barbell in the front rack position. Alternate back and forth until each partner has run 1000m (10 x 100m). Do not use racks for the barbell, clean it from the floor. If the partner holding the barbell puts it down before their partner returns from running, both partners have to perform a 3 burpee penalty immediately upon the runner’s return.
MOBILITY
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68
WOD
“FATAL 40”
for time
40 wall balls 20/14
40 hang power snatch 95/65
40 pull-ups
40 deadlifts 95/65
40 push-ups
40 box jumps 24/20
40 toes-to-bar
40 air squats
40 hang power clean 95/65
40 double-unders
40 abmat sit-ups
40 burpees
(100m run after completing each movement.)