"The Lizard Stomp" (2's and 200's)

*Midway through this workout, I mistakenly stomped right on the head of a sweet lizard crossing my path (hence, the name of this workout).  Sadly, my lizard didn't survive the workout; thankfully, I did....just barely.  RIP, dear Lizzy.

EQUIP: Bar (ADV: 95/75, INT: 85/65, BEG: 65/35), Pull-Up Bar (@ end; band if necessary)

WARM-UP:

*Active Stretch

-then:

2 Min. AMRAP -

*2 x Air Squat

*2 x Push-Up

Focus = Form

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SET #1:

12 Min. AMRAP -

*2 x Squat Clean

*2 x Thruster

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

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SET #2:

12 Min. AMRAP -

*2 x Power Snatch

*2 x OHS

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

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SET #3:

12 Min. AMRAP -

*2 x Romanian Deadlift

*2 x Hang Power Clean

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

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FINISHER:

Modified “Nicole” (“Nic” = Nicole in Half) -

10 Min. AMRAP Pull-Ups (sub: Ring Row)

-200m Run every time you drop from bar

SCORE: Total Reps of legit Pull-Ups

(CrossFit benchmark WOD "Nicole" = 20 min. AMRAP of Pull-Ups w/ a 400m Run @ every drop)

WOD...and Then Some

*Set #1 below was today's WOD at CrossFit Camarillo (programmed by Casey Metoyer).  I added the second and third sets to turn the workout into a conditioning day for myself.

SET #1:
Every Minute on the Minute for 10 Minutes -
*10 x KB Swing (2.0/1.5)
*20 x Double-Under (sub: 20 x Lateral Hop over KB)
     (whatever time remains each minute = your rest)

-3 min. REST-

SET #2:

Every Minute on the Minute for 10 Minutes -

*3 x Man Maker (go heavy!!; I used 30 lb. DBs)

*20 x Double-Under (sub: 20 x Lateral Hop over KB)

     (whatever time remains each minute = your rest)

-3 min. REST-

SET #3:

Every Minute on the Minute for 10 Minutes -

*8 x 2KB Squat-Thrust-Deadlift (go heavy!!; I used two 2.0 pood KBs)

*20 x Double-Under (sub: 20 x Lateral Hop over KB)

     (whatever time remains each minute = your rest)

Hold On for Dear Life

Equipment: Barbell (85/65; Rx+: 95/75), Rings, Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

1 x Run Building Perimeter

-in each of 4 corners: 10 x Air Squat + 10 x Push-Up

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WORKOUT PATTERN:

4 Rounds @ Each Station (8 min.) -

*1 min. AMRAP x Active Movement

*1 min. x Static Hold

-SCORE = Total # Reps of Active Movement

-PENALTY: Deduct 4 Reps for every drop/ rest from the Static Hold

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SET #1:

4 Rounds -

*1 min. AMRAP Power Clean + Press

*1 min. x OH Barbell Hold (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total Clean & Press over 4 rounds (less any penalty deductions))

SET #2: 

4 Rounds -

*1 min. AMRAP Sumo Deadlift High Pull

*1 min. x Handstand Hold vs. Wall (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total SDLHP over 4 rounds (less any penalty deductions))

SET #3: 

4 Rounds -

*1 min. AMRAP Squat Clean from the Toes http://www.takanoathletics.com/multimedia/clean-jerk-excercises/clean-from-toes

*1 min. x Top of Ring Row Hold (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total Squat Clean over 4 rounds (less any penalty deductions))

SET #4:

4 Rounds -

*1 min. AMRAP Deadhang Toes-to-Bar (sub: K2E)

*1 min. x Elbow Plank Hold (Rx+: + Cross-Body Knee-to-Elbow)(Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total T2B over 4 rounds (less any penalty deductions))

TOTAL WORKOUT SCORE: Sum of Scores from each of the 4 rounds above

Row Strong

EQUIPMENT: Rower, Wall Ball (20), Rings

SET #1:
*100m Row Sprint
*10 x Wall Ball (20)
*110m Row Sprint
*11 x Wall Ball
*120m Row Sprint
*12 x Wall Ball
*130m Row Sprint
*13 x Wall Ball
*140m Row Sprint
*14 x Wall Ball
*150m Row Sprint
*15 x Wall Ball

SET #2:

*100m Row Sprint

*10 x Handstand Push-Up

*110m Row Sprint

*11 x Handstand Push-Up

*120m Row Sprint

*12 x Handstand Push-Up

*130m Row Sprint

*13 x Handstand Push-Up

*140m Row Sprint

*14 x Handstand Push-Up

*150m Row Sprint

*15 x Handstand Push-Up

SET #3:

*100m Row Sprint

*10 x Ring Dip

*110m Row Sprint

*11 x Ring Dip

*120m Row Sprint

*12 x Ring Dip

*130m Row Sprint

*13 x Ring Dip

*140m Row Sprint

*14 x Ring Dip

*150m Row Sprint

*15 x Ring Dip

Mean Metoyer Madness

*NOTE: This is a very slightly modified version of today’s WOD at CrossFit Camarillo.  I subbed KB Swings (2/1.5) with Thrusters (95/65) and Ball Slams (30/20) with Ring Push-Ups.  (The only reason I made these substitutions is because I'd already done a ton of KB Swings and Ball Slams earlier in the week.) Credit for this programming belongs solely to Casey Metoyer.  Thanks for the beat-down, Casey!

Tabata: Deadlift (225/155) ("Tabata" = 8 rounds of 20 sec. ON/ 10 sec. OFF)

-NO REST-

800m Run

-NO REST-

5 Rounds -

*10 x Thruster (95/65)

*10 x Ring Push-Up

-NO REST-

800m Run

*YOUR SCORE = A) # of reps completed in your lowest scoring Tabata round + B) the TIME it took you to complete the entire thing from the start of the Tabata to the completion of the second 800m Run (my score = 7/ 19:01 Rx)

EMOM-mania

WARM-UP: 

A) 800m Run

B) Active Stretch

SET #1:

EMOM for 10 Minutes -

*10 x Air Squat

*10 x Push-Up 

*10 x Sit-Up (AbMat w/ hands crossed at chest; elbows glued to rib cage) 

SET #2:

EMOM for 8 Minutes -

*8 x Ball Slam 

*8 x Slam Ball Push-Up (both hands atop ball)(mod: on knees OR Triangle Push-Up)

*8 x SB Suitcase Crunch (ball squeezed b/w knees)

SET #3:

EMOM for 6 Minutes -

*6 x “Slurpee” (= Slam Ball Burpee)

*6 x Slam Ball Goblet Squat Jump

SET #4:

EMOM for 4 Minutes -

*4 x Pull-Up (Rx+: Chest-to-Bar)

*4 x Chin-Up 

*4 x Toes-to-Bar

*4 x Knees-to-Elbows

"Jonesworthy" - "Carlosworthy"

*Today is Carlos' birthday at CrossFit Camarillo; happy birthday, Carlos!  I dedicate the second WOD of today's CrossFit Conditioning to you:)

NOTE: This guy never stands all the way up atop the box.  Boo!  Make sure you show control standing on top of the box and open your hips all the way.  Also, switch sides each rep.

EQUIPMENT: Box (24/20), KB (53#/35#), Jump Rope

WARM-UP:
2 Rounds -
*200m Run
*10 x Weightless Overhead Squat
*10 x Cross-Body Push-Up

Active Stretch -
*5 x Toe-Hold Squat Stretch
*10 x Down Dog Ankle Raise
*5 ea. x Mantis
*5 ea. x Quad Pull-Back
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WOD #1: "JONESWORTHY" - 
*80-64-50-32-16-8 x Air Squat
*40-32-25-16-8-4 x KB Swing
*20-16-12-8-4-2 x Pull-Up

-5 min. REST-

WOD #2: "CARLOSWORTHY" -

*80-64-50-32-16-8 x Double-Under (sub: Jump Rope Singles (double the reps assigned))

*40-32-25-16-8-4 x Hand-Release Push-Up

*20-16-12-8-4-2 x Lateral Box Jump