1

Wed / Apr 1 2015

WOD

Warmup #4

Strength / Skill

Push Press

  • L1­ 8×4 ­build up to challenging weight
  • L2­ 5×3 (work up to same weight as mx shoulder press)

Conditioning

20min AMRAP

  • 5 HSPU
  • 10 Box Jumps
  • 15 Goblet Squats
  • 200m run

Team CFSD

A) Warm up for front squat

B) Establish a 1RM Front Squat

C) Run 400 x 5 Rest 3 Minutes between runs

Ladies

A) Warm-up: 2 Sets
5-10-15 Shuttle Run
10 Ring Rows
20 Scap Push-ups
B1) Weighted Pull-ups or Weighted Negatives 4×4-6 Reps
B2) Weighted Plank Hold 4x 60 seconds(Plank from elbows with plate on back)
B3) Weighted Hip Extension 4x 20-30 Reps (TEMPO 3011)

C1) Prowler Push 3×15 Meters(As heavy as possible
C2) Wallballs shots 3x 15
C3) Row Sprint 3x 250

BW & KB

Mobility:
10min Hamstring work
5min any sore area

MCR/Core:
100 Hip Ext not for time or 50 slow hip ext weighted

Conditioning:
23min AMRAP
400/500/2min athlete choice
20 BandedGoodMorn
15 PushUps
10 Burpees

  • April 1, 2015
  • WODs
3

Tues / 31 Mar 2015

WOD

Warmup #4

Strength / Skill

Mobility between sets

L1­ – Timed Power Cleans­

5min building weight skill practice then  as a group on timing:

Complete 15 Pwr Cleans w/ 2sec pause at bottom of hang

L2­ – Jerk

20min to build up to max jerk while still taking weight from the ground, not rack

Conditioning

Elizabeth

Record your times!

21­-15­-9 Cleans (squat) and Ring Dips

L1­ – Hang Power Clean 45/35 or trainer assigned weight

L2­ – #135

 

Bodyweight and Kettlebell

Mobility:

15min glute work

MCR/Core:

Hollow Rocks
4x mx

Conditioning:

16min rotating Tabata
-BackStep Lunges
-Ring Rows
-Single/DoubleUnders
-Plank (elbow)


Team CFSD

Snatch Day!

A) Snatch Warm Up

B) Establish a 1RM Snatch

C1) Pendlay Rows 3×10
C2) Glute Ham Raises 3×10

*Optional

4 Rounds
7 Ring Dips
10 HSPU
15 Push Ups

  • March 31, 2015
  • WODs
5

Mon / 30 Mar 2015

WOD

 Warmup #1

(10 mins continuous movement)

200m run
● 30 hip ext
● 40 lateral squats (get lower over time)
● 10­15 muscle up transitions on lowered rings (weightless/supported/zero pressure or
stress)

Strength/Skill ­

Mobility between sets RDL­ from the top (do not go lower than max stretch)

  • L1­ 8×4 65/45/35
  • L1­ 5×5 (heavy working set)

Conditioning for Time

  • 800m run
  • 50 KBS L1­ 1.5/1 ruski
  • L2 ­2/1.5 americano
  • 50 Ring Rows
  • 25 KBS (same as above)

Bodyweight & Kettlebell

Mobility:
10min ungluing your weekend
5min lacrosse ball to hip capsule

MCR/Core:
120 sit-ups not for time

Conditioning:
20min AMRAP
-5 HSPU
-10 Bx Jumps
-15 Goblet Squats
-200m run

Team CFSD

A) 15 Minute Warm up prepping for back squat
AND attack your goats…do you have a Muscle Up?
Do you have a Pistol?  GET AFTER IT!

B) Establish a 1RM Back Squat (Set your MAX…
go hard and cheer each other on!)

C) 10 Min AMRAP
5 GHD Sit Ups
7 OHS
10 Chest to Bar

 

Ladies

A) Warm-up: 2 Sets
20 Arch Hollow Rocks
10 Candlesticks
250 Meter Row

B1) Front Squat 6X2
(Increase weight each set, first set starts with 65%)
B2) Standing Alternating DB Press 6×8 Reps Alternating

C) AMRAP 15 MIN
30 Cal Row
12 Burpee Box Jump Overs
25 Sit-ups
20 Wallballs
25 KB Swings

  • March 30, 2015
  • WODs

Fri / Mar 27 2015

11am

Mobility

  • 10min to quads
  • 5min to overhead limitors

A) 27-21-15-9 reps for time of:

  • Row (calories)
  • DB/KB Thrusters

B) 100 TtB/KtE

C) 10 Ladder Drills or 4mx line drills-athlete choice


A) Warmup #2

  • 10min constant movement/shmedium pace amrap
  • 250m row
  • 1min Plank Hold (aggregate) 30sec flexor stretch per leg
  • 10 shoulder press (pvc)
  • 10 pushpress (pvc)
  • 10 pushjerk (pvc)
  • 10 snatch balance-pressing (pvc)

B) Strength/Skill

  • Bench
  • L1-5×5 establish heavy working set
  • L2-3×5 60-75%rm

C) Conditioning

L1

27-21-15-9 reps for time of:

  • Row (calories) or 400m run per round
  • PushPress 65/45/35

L2- 15.5

27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters 95/65
  • March 27, 2015
  • WODs

Thu / 26 Mar 2015

A) CrossFit San Diego Warmup #3

​OSA Snatch Warmup

​Complete 5-10 each with PVC and then 1 each with barbell *unless specified no barbell*

Not for time, shake it out at any point. Go lighter barbell if needed.

  • ​Shin to Hang (snatch deadlift)
  • Hang to Shrug/High Pull (Full Extension)
  • Shrug / High Pull to Drop (Power Landing) *Not done with barbell*
  • Hang Muscle Snatch
  • Hang Power Snatch
  • Power Snatch
  • Snatch Balance (Heaving)
  • Snatch Balance (Drop only, no heave)
  • Snatch Balance (Pressing)
  • SOTS Press (Optional Barbell)
  • OHS
  • Hang Squat Snatch
  • Snatch (full, shin to squat)

B) Strength/Skill - Mobility Between Sets

Level 1

  • 10min to complete 10-15 Heaving Snatch balance (from rack) 45/35 or trainer assigned
  • 10min EMOM of Hang Power Snatch trainer assigned weight

Level 2

  • 20min EMOM Power Snatch into Hang Power Snatch 60-75% 1 rep max

C) Conditioning

If time permits - trainer led mobility to flexors

For Time- Partition as preferred

  • 100 Banded Good Mornings
  • 100 Pushups
  • 2min (aggregate L-sit)
  • March 26, 2015
  • WODs
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