Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each
3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3
Hand Stand Walk practice 4:00
BBG: Snatch 5 x 2 @ 40%
Clean and Jerk 5 x 2 % 30%
Go through This slowly, just to move around and get a little warm. we will be hitting it hard monday.
1 Arm KB Snatch x 8 per arm 53/35
Wall Ball x 8 to 12′ Target 20/14
Toe Touch Stretch 3 x 1:00 (sitting on the floor)
Arm Haulers 3 x 15
3 x 15 Arch and Hollow Swings on the Bar
BBG: 5 x 3 @ 50% 1 RM Deadlift
4 Rounds Not for time
Bodyweight Walking lunges 30 Steps hands behind head
Go from laying on your back to standing up 10 times (not really a bodyweight get up, just move, alternate legs or arms you use to stand)
Double unders x 40
SORRY THE POSTS ARE OUTTA ORDER! GO BY THE DATE THAT IS THE TITLE, not the order.
READ THE MAKE YOUR OWN SAND BAG POST
DELOAD!!! oh its here, its finally here!
Split Stretch 3 x 1:00
PVC Overhead squats 3 x 15
Upside Down Hollow Holds on the rig 3 x :30 (modify with a regular hollow hold on the rig)
BBG: 5 x 1 Snatch + 2 OH Squats all sets @ 50% of your 1RM snatch
Pyramid, 2,4,6,8,10,12,14…… of the following-
4 Ct Jumping Jacks (1,2,3,1…1,2,3,2…etc.)
Regular (as in not buttlerfly) Sit Ups, cross your arms and touch your knee
*deload week, so we aren’t going hard, let your body heal up*
Calve Stretch 3 x 1:00 per leg
Waiters walk 3 x :30 Per arm 53/35
3rd World Squat hold on rig 1x 3:00
BBG: 5 x 2 back squats @ 50% 1 RM
Bring your HR Monitor Stay @ 150-155 BPM for the whole WOD, just move, don’t rush it should be fun not work this week
4 Strict Chest to Bar
10 4 count Flutter Kicks
1/2 Kneeling Band Chops (look at the link below)
Chin to Toes Hand Stand Hold 2 x :45
Cobra Stretch 3 x 1:00
BBG: 5 x 1 power Clean 1 Split Jerk all @ 50% 1 RM
WOD: 4 RFT
Strict Bear Crawl 80′
PVC Hollow Rock for 1 Min
Plank hold for 1:00
Hey folks. Still in the offseason here. It is a time to work on some odd stuff, irregular movements, and just in general mix it up. Furthermore, I have noticed that as a gym we have begun slowly sliding into the “gym rat” type of crossfitter. Lets be honest, the run times from last week were embarrassing. Each time I have us run with objects or do non-crossfitty things the gym struggles. So. I have a solution. Make a sand bag
among other things I will be doing for our programming, we will be making individual sandbags. The sandbag must be ~ 30% of your bodyweight RIGHT NOW. Not the body weight after your upcoming diet, or the bodyweight you had 3 years ago. Be honest.
Google is your friend. Do some research. You can make your own or buy one, but put your name on the bag and leave it at the gym.
NO ONE IS ALLOWED TO USE SOMEONE ELSES SAND BAG. If you choose to be annoying and not make your own you will be using the rubber plates. And I assure you it will be a terrible experience and you will get less training stimuli from it. We won’t go live with sandbags for about two weeks. So you have time to get your things in order. below is a link of how to make your sandbag. Make sure it is not stuffed like a pillow but has excess material to grab.
the bag is to weight 30% of your current body weight
no sharing or borrowing bags, put your name on it, and leave it at the gym
make sure it has excess material so that you can grab/haul/wrestle it
scroll down for the how to
3 x 15 Shoulder Shrugs on the bar
3 x :30 PVC Hollow Rocks
2 x 1 min per arm of waiter walks
BBG: today we are going to do the full movements. we will treat this as if we are trying to get new working maxes for the next cycle.
12:00 to work to 1 RM Snatch
Rest 4:00 to transition bar weights
12:00 to work to 1 RM Clean and Jerk
Clean and Jerk 135/95 30 Reps for time.
Short wod today to segue into our deload next week.