"Packin'-a-Punch Pairings" (Siskey Total Strength Preview)

WARM-UP:

Active Stretch -

*5 x Inchworm Out-Windmill R and L-Inchworm In/ *5 x Toe Hold Squat/ 5 ea. x Samson Lunge

5 Rounds -

*5 x Squat 

*5 x Push-Up

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MAIN SET #1: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x Strict Shoulder Press (challenge: Sumo Squat Hold + Press)

*10 x Overhead DB Lunge

GLIDE INTERVAL #1:

3 Rounds -

*30 sec. x X-Body Plank Glide (challenge: shin to forearm, as in Grasshopper move)

*3 x Man Maker

MAIN SET #2: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x Hollow Body Rock

*10 x Triceps Press-Up (mod1: on knees; mod2: walk up from elbow plank to hand plank)

GLIDE INTERVAL #2:

3 Rounds -

*30 sec. x Gliding Hip-Dip Plank Tuck-In (Side-to-Side)

*3 x Man Maker

MAIN SET #3: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x KB Juggle Swing

*10 (5 ea.) x S-A KB OH Squat (mod: shoulder rack)

GLIDE INTERVAL #3:

3 Rounds -

*30 sec. x Evil Glide (+ Push-Up - on toes or knees)

*3 x Man Maker

MAIN SET #4: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x KB Goblet Squat OR Bottom-Up KB Thruster

*10 x DB Plank Fly

GLIDE INTERVAL #4:

3 Rounds -

*30 sec. x Gliding Plank Jack to Pike-In

*3 x Man Maker

MAIN SET #5: (5 MIN. TIME LIMIT)

5 Rounds/ FINISHER - 

*10 x Squat Jump

*10 x Lunge Jump)

GLIDE INTERVAL #5:

3 Rounds -

*30 sec. x Wax-On/ Wax Off

*3 x Man Maker

MetCon Ladder Day (S3 Conditioning)

EQUIP: Rower, Jump Rope, Wall Ball (20/14), Kettlebell (1.0/1.25)

WARM-UP:
*Active Stretch

Run/ Row/ Jump Intro:
*200m Row
*200m Run
*200 x Jump Rope
*20 lengths x 10m Shuttle Run
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SET #1:
*200-180-160-140-120-100m Row
*20-18-16-14-12-10 x Wall Ball

SET #2:
*400-300-200-100m Run
*40-30-20-10 x KB Swing

SET #3:
*200-180-160-140-120-100 x Jump Rope
*20-18-16-14-12-10 x KB Sumo Deadlift High Pull (challenge: choose a heavier KB (i.e. 1.5 pood))

SET #4:
*10-8-6-4-2 x 10m Shuttle Run there/ back
*10-8-6-4-2 ea. arm x KB Snatch to KB Overhead Squat

High-Knee Heaven (Harris Y - Athletic Conditioning)

WARM-UP:
4 Rounds -
*40 sec. x Gliding Squat-Thrust
*20 sec. x High-Knee Run

MAIN SET #1:
5 Rounds -
*10 x Squat Jump (buns must touch stack of 4-5 risers)
*10 x Lunge Jump (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Burpee-Lateral Hop over stack of risers

SPEED SET #1:
3 Rounds -
*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run
*10 x Donkey Kick to Push-Up

MAIN SET #2:
5 Rounds -
*10 x 180 Broad Jump over stack of risers
*10 x Grasshopper (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Single-Leg Burpee (switch legs ea. 3 reps)

SPEED SET #2:
3 Rounds -

*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run

*10 x Deck Squat (challenge: no momentum; challenge2: single-leg (5xR, 5xL))

MAIN SET #3:

5 Rounds -

*10 x Hollow Body Rock

*10 x Evil Glide (in knee plank, gliders under hands, glide out to hyper plank and back in)

      Upon Immediate Completion: 2 min. x Gliding Hammy Runners (in bridge position on back)

SPEED SET #3:

3 Rounds -

*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run

*10 x Pike Jump

"The Girls on Six" (Surprise Sunday @ S3 Conditioning)

“THE GIRLS ON SIX”

NOTE: Four of CrossFit's benchmark WODs ("Fran," "Elizabeth," "Diane," and "Kelly") have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B

WARM-UP:

*Arm Circles

*Active Stretches w/ PVC

3 Rounds -

*5 x PVC Thruster

*5 x PVC Deadlift

*5 x PVC Power Clean

*5 x Pike Push-Up on floor

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. REST in ELBOW PLANK

6 MIN. AMRAP #1: (Fran adaptation)

*6 x Thruster (95/65)

*6 x Pull-Up

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. REST in ELBOW PLANK

6 MIN. AMRAP #2: (Elizabeth adaptation)

*6 x Power Clean (135/95)

*6 x Ring Dip

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. REST in ELBOW PLANK

6 MIN. AMRAP #3: (Diane adaptation)

*6 x Deadlift (225/155)

*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. REST in ELBOW PLANK

6 MIN. AMRAP #4: (Kelly adaptation)

*6 x Box Jump (24/20)

*6 x Wall Ball (20/14)

Erin's Schedule for Week of 11/4 - 11/11

• Sunday (11/4); 10am - S3 Conditioning
• Monday (11/5); 9:45am - S3 WOD (CROSSFIT S3)
• Monday (11/5); 11am - S3 Conditioning
• Monday (11/5); 12pm - S3 WOD (CROSSFIT S3)
• Monday (11/5); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp Ex Rm/ Outside Track)
• Tuesday (11/6); 9:45am - S3 WOD (CROSSFIT S3)
• Tuesday (11/6); 11am - S3 Conditioning
• Tuesday (11/6); 12pm - S3 WOD (CROSSFIT S3)
• Wednesday (11/7); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (11/8); 9:45am - S3 WOD (CROSSFIT S3)
• Thursday (11/8); 11am - S3 Conditioning
• Thursday (11/8); 12pm - S3 WOD (CROSSFIT S3)
• Friday (11/9); 9:45am - S3 WOD (CROSSFIT S3)
• Friday (11/9); 11am - S3 Conditioning
• Friday (11/9); 12pm - S3 WOD (CROSSFIT S3)
• Saturday (11/10); 11am - S3 Conditioning

"S2 (speed & stamina)" (S3 Conditioning)

EQUIPMENT: Jump Rope, Dumbbells (15 - *20 lb.)

WARM-UP:
*3 min. x Jump Rope
     -@ Top of Ea. Minute: 10 x Taut Rope Overhead Squat

1A (stamina):
*400m Walk w/ DBs Overhead
     *Every time you break (DBs down): 5 x Renegade Row (DB push-up + row R + row L)

1B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Squat-Thrust

2A (stamina):
*200m Broad Jump
     *Every time you break: 10 x Walking Lunge

2B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Plank-Hip Dip-Double-Footed Hop to Side of Hands (switch side of hop ea. rep)

3A (stamina):
*400m High-Knee Run
     *Every time you break: 10 x Cross-Body Push-Up

3B (speed):
5 Rounds -
*100m Run 
*50 x Jump Rope (challenge: Double-Under
*10 x Grasshopper

Same Exercise - Different Equipment (S3 Conditioning)

EQUIPMENT: Set of DBs (20 lb.), Slam Ball (20 lb.), Kettlebell (1.0 pood)

WARM-UP:

*Active Stretch

10-8-6-4-2 x

*DB Front Squat

*Slam Ball Front Squat

*KB Bottom-Up Front Squat

*lengths of 10m Shuttle Run

(i.e. Round 1: 10 x DB Front Squat, 10 x SB Front Squat, 10 x Bottom-Up KB Front Squat, 10 lengths of 10m Shuttle Run; Round 2: 8 x ea. strength move + 8 x shuttle run lengths, etc.)

SET #1 (Clean):

10-8-6-4-2 x 

*DB Squat Clean

*SB Clean

*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

2 MINUTE/ 200M TOUGHIE:

*200m Run

*2 min. x AMRAP Knee Push-Up (AMRAP = “as many reps as possible”)

*200m Run

SET #2 (Thruster):

10-8-6-4-2 x

*DB Thruster

*SB Wall Ball

*Bottom-Up KB Thruster

2 MINUTE/ 200M TOUGHIE:

*200m Run

*2 min. x AMRAP Pull-Up

*200m Run

SET #4 (Burpee):

10-8-6-4-2 x 

*DB Burpee

*SB Burpee (a.k.a. “Slurpee” = ball slam - hop out to push-up atop ball- hop in - ball overhead)

*KB Burpee-Deadlift-180 degree jump