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SUNDAY 11.27.2016

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Warm-up

Max Effort 1000m Row

 

 

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 Rounds of 0:30/0:30

 

 

CONNECTIVITY

Handstand Holds

Kicking up to wall.

0:60

 

 

WEIGHTLIFTING

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

Empty bar only. 5 Reps of complex.

 

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

5 X 5 AHAP

 

 

METCON

Alternating Half Chelsea  (No Measure)

EMOM for 15:

5 Pull Ups

10 Push Ups

15 Squats

 

Round 1 start with Pull Ups

Round 2 start with Push Ups

Round 3 start with Squats

Round 4 start with Pull Ups….

SATURDAY 11.26.2016

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Warm-up
Over partner Burpees
Partner A in plank position
Partner B does burpee-jumps over partner

2 Rounds each
0:60
Warm-up
Agility Ladder Drills
CONNECTIVITY
Partnered Med Ball Sit Ups
Facing each other with feet/legs interlocked.
Both partners do a sit up at the same time passing the med ball to the partner.

50 reps total
STRENGTH
Front Squat
Take 12 minutes and build to 1RM Froont Squat
METCON
Partner 100’s
100 OHS 95/65
100 Snatches 135/95
100 Cleans 225/155
100 Deadlifts-275/195

Partition any way you’d like.

Each partner does 50 reps of each movement.

Must complete all of each movement before moving on to next.

FRIDAY 11.25.2016

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FRIDAY 11.25.2016

 

Warm-up

 

100 Double Unders for Time

 

 

 

SKILL WORK

 

Grid Pattern 50 Reps

 

 

 

WEIGHTLIFTING

 

Clean and Jerk

 

Build to 1RM

 

 

 

METCON

 

Lift Off 3

 

Complete as many rounds as possible in 15 minutes of:

 

25 pull-ups

 

50-calorie row

 

100 overhead squats 45/35

 

50 box jumps 24/20

 

25 pull-ups

THURSDAY 11.24.2016

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THURSDAY 11.24.2016

 

 

 

crossfit-turkey

 

Thanksgiving with the Girls

 

Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

 

 

 

Kelly’s House

 

400 m Run

 

30 Box Jumps 24/20

 

30 Wall Balls 20/14

 

 

 

Angie’s House

 

20 Pull-ups

 

20 Push-ups

 

20 Sit Ups

 

20 Squats

 

 

 

Nancy’s House

 

400 m Run

 

15 Overhead Squats 95/65

 

 

 

Grace’s House

 

20 Clean and Jerks 95/95

 

 

 

Isabel’s House

 

20 Snatch 95/65

 

 

 

Helen’s House

 

400 m Run

 

21 Kettlebell Swings 24/16

 

12 Pull ups

 

 

 

Fran’s House

 

21 Thrusters 95/65

 

21 Pull Ups

 

 

 

 

 

WEDNESDAY 11.23.2016

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WEDNESDAY 11.23.2016

 

Warm-up

 

Handstand Complex

 

0:30 Nose Toes HS Hold

 

20 Shoulder Shrugs

 

20 Shoulder Taps

 

2 X take 0:60 between

 

 

 

STRENGTH

 

Shoulder Press

 

warm Up and build to 1RM

 

 

 

SKILL WORK

 

Defecit HSPU

 

3 X 5 Defecit HSPU on Paralettes

 

 

 

METCON

 

MOBILITY

 

Barbell Ankle Stretch

 

Hold for 0:60

 

 

 

MOBILITY

 

Ankle Mobility for Pistols

 

 

 

METCON

 

Nasty Girls V2

 

3 Rounds for time of:

 

50 alternating pistols

 

7 Muscle-Ups

 

10 Hang Power Cleans, 175# / 115#

MONDAY 11.21.2016

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MONDAY 11.21.2016

 

Warm-up

 

Barbell Gymnastics Snatch Warm Up

 

20 PVC Pass Throughs

 

10 PVC OHS

 

Duck Walks with PVC overhead

 

Tiggers with PVC overhead

 

10 OHS with empty bar

 

30 second hold on bottom

 

45 second hold on bottom, move around

 

 

 

Warm-up

 

Snatch Warm

 

3 snatch pulls from floor

 

3 snatch high pulls

 

3 muscle snatch

 

3 behind neck press

 

3 overhead squat

 

3 power snatch

 

3 squat snatch

 

 

 

WEIGHTLIFTING

 

Hang Power Snatch

 

Every 0:90 on the 0:90 for 4 rounds:

 

3 Above Knee Power Snatch

 

Build to near 3RM

 

 

 

WEIGHTLIFTING

 

Hang Power Snatch

 

1XME UB Hang Power Snatches @ 80% of heaviest completed set of above

 

 

 

METCON

 

CONNECTIVITY

 

Hollow Body Holds

 

Tabata 8 rounds of 0:20/0:10

 

 

 

CONNECTIVITY

 

Pull-up Levers to Vertical

 

3 X 5

 

 

 

METCON

 

For time:

 

9 Power Cleans 225/155

 

21 TTB

 

15 HSPU

 

7 Power Cleans 225/155

 

21 TTB

 

15 HSPU

 

5 Power Cleans 225/155

 

21 TTB

 

15 HSPU

SATURDAY 11.19.2016

By: 0

MOBILITY

Pass Through with PVC

20 Pass through standing

10 Pass through in Full Squat

 

MOBILITY

Deep Couch Stretch

Each Leg 2X for 0:30

 

MOBILITY

Inch Worm

50′

 

WEIGHTLIFTING

Snatch

take 10 minutes to build to 1RM

 

WEIGHTLIFTING

Quadruple Snatch Complex

1 Snatch from Floor

1 Snatch from Above Knees

1 Snatch from Hi Hang Vertical

1 Snatch from Floor

Every 0:90 on the 0:90

5 rounds with 65% from above

 

METCON

Rut Row

1)

5 Burpees each

  1. 250m Row
  2. AMRAP Shoot Through

5 Burpees each

switch

2)

5 Burpees each

  1. 250m Row
  2. AMRAP MU

5 Burpees each

switch

3)

5 Burpees each

  1. 250m Row
  2. AMRAP Power Snatch 115/85

5 Burpees each

switch

4)

5 Burpees each

  1. 250m Row
  2. AMRAP Power Cleans 155/125

5 Burpees each

switch

5)

5 Burpees each

  1. 250m Row
  2. AMRAP Box Jump

5 Burpees

Switch

THURSDAY 11.17.2016

By: 0

Warm-up

Javelin Press

Hold and press barbell like a javelin.

Each arm 5X with 0:10 hold overhead

 

STRENGTH

Shoulder Press

WARM UP

Empty Bar X 10

40% X 5

50% X 2

60% X 2

70% X 2

WORK SETS

3 X 3 @ 95%

 

SKILL WORK

Handstand Walk Practice

Remainder of time, practice being upside down.

 

METCON

 

7 rounds of:

:30 ME Burpees

:30 Rest

:30 ME KB Swings 32/24kg

:30 Rest

:30 ME Double-Unders

:30 Rest