Wedding Day Workout

*Note: Today, 11/30/2012 is the wedding day of Sean Conneen (owner of CROSSFIT S3) and Becky Jennings.  Sean brought some family members and a few groomsmen to my 11am S3 Conditioning class today.  Below is the outline of our special wedding-day workout.  Note the special rep/ time schemes.

“GOIN’ TO THE CHAPEL...And Sean Will Always Remember His Anniversary”

(11-30-2012)

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up

*Finish w/ 20 length Shuttle Run

5 Min. AMRAP -

*11 x Hand-Release Push-Up

*30 x Air Squat

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ANNIVERSARY TABATA (~5.5 min.)(200m Course):

8 Rounds -

*30 sec. x Run

*11 sec. x Plank Hold (challenge: Windmill)

5 Min. AMRAP -

*11 x KB Swing

*3 x Box (Over) Jump

ANNIVERSARY TABATA (~5.5 min.)(200m Course):

8 Rounds -

*30 sec. x Broad Jump

*11 sec. x Run (sprint)

5 Min. AMRAP -

*11 x DB Push-Up + alt. Row (p-up + row R, p-up + row L = 2 reps)

*30 (15 ea. leg) x DB Step-Up (L1: DBs hanging; L2: DBs in Front Rack)

ANNIVERSARY TABATA (~5.5 min.)(Inside 10m): move equip. off to side

8 Rounds -

*30 sec. x Shuttle Run

*11 sec. x Hollow Body Hold (challenge: Deck Squat to get up)

Preview of Siskey Y Total Strength (Wed. 9:30am)

"Fight, Fight, Fight Gone Bad"

EQUIPMENT: Mat, Low Bench (2 risers ea. side), Dumbbells (12 - *20 lb.), Kettlebell (15 - *30 lb.) 

WARM-UP:

3 Rounds (count out all together) -

*10 x Squat to Box (stack 4 risers)

*10 x Side-to-Side Lunge

*5 x Decline Plank Inchworm Out/ In (challenge: Push-Up on out)

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FIGHT GONE BAD #1 (14 min.):

3 Rounds -

*1 min. x R: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)

*1 min. x L: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)

*1 min. x Elbow Plank Walk-Up to Push-Up

*1 min. x KB Sumo Deadlift High Pull (challenge: atop bench)

*1 min. REST

FIGHT GONE BAD #2 (14 min.):

3 Rounds -

*1 min. x R: KB Sotts Press to OH Stand (mod: w/ 1 DB)

*1 min. x L: KB Sotts Press to OH Stand (mod: w/ 1 DB)

*1 min. x Sumo Squat Hold Figure 8 (w/ 1 DB)

*1 min. x Decline Plank Jack + DB Row R and L (chllge: + push-up)

*1 min. REST

FIGHT GONE BAD #3 (11 min.):

3 Rounds -

*1 min. x DB Lunge Thruster OR KB Goblet Lunge Thruster

*1 min. x Single-Arm Incline Push-Up - Lateral Walk bench - repeat

*1 min. x DB Stiff-Leg Deadlift High Pull

*1 min. REST

"The Four"...Back for More

We have done this workout twice before in the past year or so in my S3 Conditioning class.  It's such a toughie that I like to revisit it once every 4 months or so.  Time limit today was 45 minutes to complete the main set (do NOT feel bad if you don't finish this one in time).

EQUIPMENT: Rower, Kettlebell (1.0 pood)

WARM-UP:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*20 x alt. Lunge in place

"THE FOUR"
4 Rounds for Time (2 rounds all Row/ 2 rounds all Run) -
*400m Run or Row
*4 lengths (1 length = 10m distance) x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Walk

Ladder Mania (Harris Y Athletic Conditioning)

EQUIPMENT: Dumbbells (10-*15 lb.), Jump Rope

WARM-UP:

LADDER PAIRING -

*1-2-3-4-5-6-7-8-9-10 x Air Squat

*2 x Push-Up

*Jump Rope until all participants finish

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-outside to pavilion w/ Jump Rope and Heavy DBs

LADDER PAIRING -

1-2-3-4-5-6-7-8-9-10 x DB Front Squat

*2 x DB Push-Up

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

LADDER PAIRING -

1-2-3-4-5-6-7-8-9-10 x Weighted Squat Jump (DBs Hanging)

*2 x Plyo Push-Up (clapping, hands hopping, or shoulder tapping)

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

LADDER PAIRING -

*2-4-6-8-10 x alt. DB Single-Arm Sotts Press

*2 x Renegade Row (DB Push-Up + Row R and L = 1 rep)

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

FINISHER:

10 min. AMROIRAP LADDER -

1-2-3-4-5-6, etc. x 

*Burpee

*length(s) 50m Sprint (width of soccer field: sideline to sideline)

NOTE: AMROIRAP = “As Many Rounds Of Increasing Reps As Possible”

Erin's Schedule for Week of 11/25 - 12/1

• Monday (11/26); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (11/26); 11am - S3 Conditioning
• Monday (11/26); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (11/26); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp Ex Room)
• Tuesday (11/27); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (11/27); 11am - S3 Conditioning
• Tuesday (11/27); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (11/28); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (11/29); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (11/29); 11am - S3 Conditioning
• Thursday (11/29); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (11/30); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (11/30); 11am - S3 Conditioning
• Friday (11/30); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (12/1); 11am - S3 Conditioning

Return of the Amazing AMROIRAP (S3 Conditioning)

EQUIP: Jump Rope, Slam Ball (20), AbMat, Pull-Up Bar

WARM-UP:

3 Min. AMRAP -

*4 x PVC Pass Through

*3 x PVC Shoulder Press

*2 x PVC Samson Lunge

*1 x PVC Toe-Touch - Roll Up - Snatch

*400m Run

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*AMROIRAP = “As Many Rounds of Increasing Reps As Possible”

10 Min. AMROIRAP:

1-2-3-4-5-6.....etc. x 

*Ball Slam (ea. rep starts and finishes w/ SB overhead)

*Slam Ball AbMat Sit-Up

-upon immediate completion of AMROIRAP:

RETURN WORK:

*400m Run

*200m Backward Run

*100m Traveling Jump Rope Singles

10 Min. AMROIRAP:

1-2-3-4-5-6.....etc. x 

*Burpee

*Pull-Up

-upon immediate completion of AMROIRAP:

RETURN WORK:

*400m Run

*200m Backward Run

*100m Traveling Jump Rope Singles

10 Min. AMROIRAP:

1-2-3-4-5-6.....etc. x 

*Squat-Thrust-Pike Jump (mod: Squat-Thrust-Knee Slap Tuck Jump)

*Slam Ball Squat Clean

-upon immediate completion of AMROIRAP:

RETURN WORK:

*400m Run

*200m Backward Run

*100m Traveling Jump Rope Singles

Preview of Today's Total Strength (Siskey Y; 9:30am)

EQUIP: Heavy DBs, 2 Heavy Kettlebells, High Bench (4-6 risers ea. side), optional Mat

WARM-UP (3 min):

6 Rounds -

*15 sec. x High Knee Run

*1 x Pop-Up Push-Up

-followed immediately by

6 Rounds -

*15 sec. x Speed Skate

*1 x Pop-Up Push-Up

SET #1: XFit Benchmark WOD Coe (adapted)

6 Min. AMRAP Ladder -

*6 x 2KB Thruster 

*2 x DB Push-Up (in place of ring push-ups; elbows in!!)

RETURN INTERVAL (5 Min. Time Limit!):

*1-2-3-4-5 x Atomic Man Maker 

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #2: XFit Benchmark WOD Wittman (adapted)

6 Min. AMRAP -

*6 x KB Swing

*6 (3 ea. arm) x KB Long Cycle (power clean and press)(mod: w/ DB)

*6 x Box Jump (challenge: Squat-Touch-Box Jump)

RETURN INTERVAL (5 Min. Time Limit!!):

*1-2-3-4-5 x Man Maker 

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #3: XFit Benchmark WOD Diane (adapted)

6 Min. AMRAP -

*12 x 2KB Deadlift (in place of deadlift)

*6 x Modified Handstand Push-Up (90 degree decline push-up OR pike push-up)

RETURN INTERVAL (5 Min. Time Limit!!):

*1-2-3-4-5 x DB Burpee

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

Thanksgiving Leftovers @ S3 Conditioning

5 Minute Thanksgiving Leftovers

EQUIP: Slam Ball (30/20), Dumbbells (30/20), Box (24/20), Jump Rope, Pull-Up Bar

WARM-UP:

*Active Stretch

then-

*1-2-3-4-5-6-7-8-9-10 x Air Squat

*2 x Push-Up

*200m Run @ end of set

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Within 5 Min., Complete:

*400m Slam Ball Run

*In Leftover Time, AMRAP: Ball Slam

Within 5 Min., Complete:

*400 x Jump Rope Singles OR 200 x Double-Unders

*In Leftover Time, AMRAP: Burpee

Within 5 Min., Complete:

*400m (Slam Ball) Run

*In Leftover Time, AMRAP: Broad Jump (200m course)(winner gets farthest)

Within 5 Min., Complete:

*50 x DB Overhead Lunge 

*In Leftover Time, AMRAP: Atomic Man Maker

Within 5 Min., Complete:

*50 x Knees-to-Elbows (K2E) (hanging tuck up)

*In Leftover Time, AMRAP: Box Jump

Within 5 Min., Complete:

*50 x DB Thruster (alt. ea. rep: palms face inward/ palms face fwd.)

*In Leftover Time, AMRAP: Wall Walk 

Sneak Peek @ Tomorrow's Thanksgiving Total Strength (Siskey Y; 9:30am)

“5 Minute Thanksgiving Leftovers”

WARM-UP:

Within 5 min., complete:

*100 x Air Squat 

In leftover time:

*AMRAP: 20 x Gliding Mtn. Climb; 20 x Gliding Hammy Runner (R and L = 1 rep)

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MAIN SETS:

Within 5 min., complete:

*90 x Heavy DB Push Press

In leftover time:

*AMRAP (As Many Reps As Possible): DB Burpee

Within 5 min., complete:

*80 x Knee Push-Up

In leftover time:

*AMRAP: DB Front Squat

Within 5 min., complete:

*70 x KB Swing

In leftover time:

*AMRAP: DB Squat-Thrust-Sumo Squat Curl and Press (challenge: add DB Push-Up)

Within 5 min., complete:

*60 (30 ea. leg) x Pistol (mod: single-leg heel glide out OR glide-out side lunge)

In leftover time:

*AMRAP: Elbow Plank + 1DB Pass-Under

Within 5 min., complete:

*50 x KB Stiff-Leg Deadlift High Pull (feet spread shoulder-width apart, bell b/w feet)

In leftover time:

*AMRAP: Bottom-Up KB Thruster

Within 5 min., complete:

*40 x DB Squat Clean (mod: Jumping DB Deadlift)

In leftover time:

*AMRAP: DB Plank Row R/L - to - DB Plank Fly R/L

Within 5 min., complete:

*30 ea. arm x Overhead KB Squat

In leftover time:

*AMRAP: Single-Arm KB Deadlift - 180 Jump

FINISHER: Within 5 min., complete:

*AMRAP: DB (Atomic) Man Maker (super challenge: w/ GLIDERs under feet)

Climbin' the Ladder

EQUIPMENT: Barbell (95), Medium-Heavy DBs (15), KB (1.25), Box (20)

WARM-UP:

*Active Stretch

-then:

*100m Run

*10 x Air Squat

*200m Run

*20 x Air Squat

*400m Run

*40 x Air Squat

-early finishers, go back down the ladder: 200m Run + 20 Sq and 100m Run + 10 Sq

SET #1:

*2-4-6-8-10-12-14-16-18-20 x Seated DB Press

*2 x Power Clean (w/ barbell) b/w ea. set of Press 

SET #2:

*2-4-6-8-10-12-14-16-18-20 x Box Over-Jump

*2 x Burpee b/w ea. set of Box Over Jump

SET #3:

*2-4-6-8-10-12-14-16-18-20 x KB Swing

*2 x Handstand Push-Up b/w ea. set of KB Swing

SET #4:

*2-4-6-8-10-12-14-16-18-20 x Single-Arm KB Deadlift + Lateral Hop over KB

*2 x Evil Wheel (w/ barbell) b/w ea. set of Deadlift

"The Return of Cindy" (S3 Conditioning)

EQUIPMENT: Barbell (65), Rower, Box (16"), Pull-Up Bar

WARM-UP:

*Active Stretch

3 Rounds -

*10m Walking Lunge there/ 10m Fwd. Bear Crawl back

*10m Broad Jump there/ 10m Bkwd. Bear Crawl back

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RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #1:

3 Rounds -

*200m Run

*20 x Push Press (65 lb. bar)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #2:

3 Rounds -

*200m Row

*20 (10 ea. leg) x Bulgarian Split Squat (65 lb. barbell in back rack)(mod: w/ DBs hanging)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #3:

3 Rounds -

*200m Run

*20 x Front Squat (65 lb. bar)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #4: (we didn't have time to get to this set)

3 Rounds -

*200m Row

*20 x Hang Power Clean

Erin's Schedule for Week of 11/19 - 11/25

• Monday (11/19); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (11/19); 11am - S3 Conditioning
• Tuesday (11/20); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (11/20); 11am - S3 Conditioning
• Wednesday (11/21); 9:30am - Total Strength (Siskey Y - Room 2)
• Friday (11/23); 11am - S3 Conditioning (free to all newcomers!...work off that turkey dinner!)
• Saturday (11/24); 9am - Total Strength (Siskey Y - Room 2)
• Saturday (11/24); 11am - S3 Conditioning

"Alphabet Soup" (S3 Conditioning)

EQUIPMENT: Mat, AbMat, Barbell (85/65), Slam Ball (30/20), Jump Rope, Box (24/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*200m Row

*100 x Jump Rope Singles

10 Minute Alphabet AMRAP -

*10 x AbMat Sit-Up (Weighted w/ Slam Ball) 

*10 x Behind-the-Neck Thruster (mod: Back Squat)

*10 x Catch-and-Release w/ Slam Ball 

*10 x Double-Under (mod: 30 x Jump Rope Single)(challenge: 30 x Double-Under)

10 Minute Alphabet AMRAP -

*10 x All-4’s Hopping Push-Up

*10 x Ball Slam (challenge: Jumping)

*10 x Clean & Jerk from High Hang (Hang Clean + Press, Push Press, or Push Jerk)

*10 x Deck Squat (challenge: Pistol (5xR, 5xL))(challenge+: Weighted w/ Slam Ball)

10 Minute Alphabet AMRAP -

*10 x Angled Push-Up (incline or decline push-up atop box)(challenge: 90 decline)

*10 x  Box Jump (24/20)

*1 x Climb of Rope OR 10 x Chest-to-Bar Incline Row 

*10 x Deadlift High Pull (w/ bar)

5 Minute Alphabet AMRAP - 

*5 x Air Squat

*5 x Burpee

*5 x Chin-Up 

*5 ea. leg x Double-Dip Lunge Jump