EMOM + GHD = Ouch!

EQUIP: Light Barbell (55 lb.), Slam Ball (20 lb.)

WARM-UP:

*Active Stretch

3 Rounds -

*10m Bear Crawl there

*10m Walking Lunge back

*10m Bear Crawl there

*10m Broad Jump back

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10 Min. AMRAP -

*10 x Hang Power Snatch (55)

*10 x Push Press 

*10 x Front Squat 

-EMOM: 1 x Wall Walk Burpee (wall walk + 1 burpee on end)

(“EMOM” = Every Minute On the Minute)

Partner GHD/ Run -

2 Rounds -

*P1: 200m Run

*P2: GHD Sit-Up until P1 returns

-swiitch

*P1: 200m Run

*P2: GHD Hip Extension until P1 returns

-switch

10 Min. AMRAP -

*10 x Slam Ball Wall Ball 

*10 x Ball Slam 

*10 x Slam Ball Squat Clean

-EMOM: 1 x Wall Walk Burpee 

Partner GHD/ Run -

2 Rounds -

*P1: 200m Run

*P2: GHD Sit-Up until P1 returns

-swiitch

*P1: 200m Run

*P2: GHD Hip Extension until P1 returns

-switch

3 Sets - 3 Rounds - 3 Exercises - 30 Seconds Each

EQUIPMENT: Slam Ball (20), Box (20 - *24"), Set of Dumbbells (15 - *20 lb.), Mat

WARM-UP:
3 Rounds -
*30 sec. x Air Squat
*30 sec. x Push-Up
*30 sec. x Ankle Hop
-----------------------------

SET #1 (Legs):
3 Rounds -
*30 sec. x Wall Ball (w/ slam ball)
*30 sec. x Weighted alt. Lunge Jump (w/ slam ball centered chest high)
*30 sec. x Box Jump
*30 sec. REST

SPEED INTERVAL:
5 Rounds -
*100m Run - note how many seconds ea. run takes you; that = your "magic #"
*"magic number" x Knee-Slap Tuck Jump
-ex: my first 100m run took me 20 seconds to complete, so I followed it up with an immediate 20 tuck jumps before beginning round 2 (note: there is NO built in rest, just keep going until all rounds complete)

SET #2 (Shoulders):

3 Rounds -

*30 sec. x Clapping Push-Up (modification: clapping on knees OR shoulder-tapping push-up)

*30 sec. x DB Push Press

*30 sec. x Handstand Shoulder Tap (modification: decline plank + shoulder tap OR handstand hold)

*30 sec. REST

SPEED INTERVAL:

4 Rounds -

*100m Run - note how many seconds ea. run takes you; that = your "magic #"

*"magic number" x Knee-Slap Tuck Jump

SET #3 (Abs):

3 Rounds -

*30 sec. x Knees-to-Elbows (challenge: w/ 20 lb. slam ball squeezed b/w knees)

*30 sec. x Elbow Plank + 1 DB Pass-Under

*30 sec. x V-Up 

*30 sec. REST

SPEED INTERVAL:

3 Rounds -

*100m Run - note how many seconds ea. run takes you; that = your "magic #"

*"magic number" x Knee-Slap Tuck Jump

“The Boys on Six” (S3 Conditioning)

*We did a very similar workout about one week ago with three of CrossFit's benchmark "girl" WODs.  Today, we did it with the "boys."  Enjoy!

EQUIPMENT: Barbell, KB, Box, Pull-Up Bar, Rings

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WARM-UP: (adapted Brenton)

*Active Stretch 

6 Rounds -

*10m Bear Crawl

*10m Broad Jump

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)

*6 x Box Jump (24/20)

*6 x Push Press (115/80)

*6 x Pull-Up

SPEED SET #2: 

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)

*6 x Thruster (95/65)

*6 x Ring Push-Up

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (Wittman adaptation)

*6 x KB Swing (1.5/1)

*6 x Power Clean (95/65)

*6 x Box Jump (24/20)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. x Elbow Plank Hold

Go-Go Legs! (S3 Conditioning)

EQUIP: Mat, AbMat, Slam Ball (20 lb.)

WARM-UP:

*Active Stretch/ Dynamic Warm-Up 

*20 length 10m Shuttle Run

---------------------------------

GO-GO-LEGS! REPEAT:

2 Rounds -

*200m Row

*20 x Squat Jump

*200m Row

*20 x Lunge Jump (R and L = 2)

MAIN SET #1: (15 min. time limit - near impossible goal)

10 Rounds for Time -

*100m Run

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up

GO-GO-LEGS! REPEAT:

2 Rounds -

*200m Row

*20 x Squat Jump

*200m Row

*20 x Lunge Jump

MAIN SET #2: (12 min. time limit)

5 Rounds for Time -

*100m Slam Ball Run

*10 x Ball Slam

*10 x Rolling Slam Ball Push-Up

*10 x Slam Ball AbMat Sit-Up

Erin's Schedule Week of 11/12 - 11/17

• Monday (11/12); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (11/12); 11am - S3 Conditioning (open to non-members; 1st class is always FREE!)
• Monday (11/12); 12pm - CrossFit WOD (CROSSFIT S3)
• Tuesday (11/13); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (11/13); 11am - S3 Conditioning
• Tuesday (11/13); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (11/14); 11am - 12pm - "Charlotte Today" TV appearance
• Thursday (11/15); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (11/15); 11am - S3 Conditioning
• Thursday (11/15); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (11/16); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (11/16); 11am - S3 Conditioning
• Friday (11/16); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (11/17); 11am - S3 Conditioning

“5 Rounds of 10 and 10”

EQUIP: Box (24/20), Wall Ball (20/14), Dumbbells (15-*20), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch w/ 100m Run b/w stretches

----------------------------------

SET #1:

5 Rounds -

*10 x Wall Ball

*10 x Box Jump

SPEED:

5 Rounds -

*100m Sprint every :40

SET #2:

5 Rounds -

*10 x Toes-to-Bar

*10 x Burpee

SPEED:

5 Rounds -

*100m Sprint every :40

SET #3:

5 Rounds -

*10 x Strict DB Shoulder Press

*10 x Overhead DB Lunge in place

SPEED:

5 Rounds -

*100m Sprint every :40

SET #4:

5 Rounds -

*10 x Ring Push-Up

*10 x Ring Row

SPEED:

5 Rounds -

*100m Sprint every :40

SET #5/ FINISHER:

5 Rounds -

*10 x Squat Jump

*10 x Lunge Jump (R and L = 1)

"The Nastiest On-the-Minute EVER" (S3 Conditioning)

EQUIP: Light Barbell (65), Jump Rope, Pull-Up Bar

WARM-UP:

*200m Row

*200m Run

*200 x Jump Rope

*Active Stretch w/ PVC 

*Burgener Warm-Up for Power Snatch w/ PVC

*Review of Bear Complex w/ PVC

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SPEED/ POWER SET:

3 Rounds -

*5 x Hang Power Snatch (65)

*20 x Lateral Bar Hop

*200m Run

SET #1:

*50 x Squat Clean (65)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #2:

*40 x Burpee-Pull-Up (a.k.a. “GI Jane”)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #3:

*30 x Bear Complex (65)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SPEED/ POWER SET:

3 Rounds -

*5 x Hang Power Snatch (65)

*20 x Lateral Bar Hop

*200m Run

*NOTE: Sets 1,2, and 3 adapted from a WOD @ Ballantyne YMCA CrossFit