DB AMRAP IRT at CC (How Many Acronyms Can 1 Blonde Squeeze Into a Title?)

EQUIPMENT: Set of DBs (a: 30/20, i: 25/15, b: 20/10), Rower

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x DB Goblet Squat

*10 x DB Push Press

*10 x DB Plank Row

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In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Burpee

 *10 x Push-Up

 *15 x Squat Jump

2 Rounds (no rest b/w rounds)(10 min. set) -

In 5 Minutes:

*400m Run or Row

 AMRAP in Remaining Time:

 *2 x Skin the Cat

 *4 x DB Squat Clean Thruster (thrust DBs OH as you stand up out of the clean catch)

4 Rounds (no rest b/w rounds)(10 min. set) -

In 2.5 Minutes:

*200m Run or Row

 AMRAP in Remaining Time:

 *DB Burpee 

In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Dive Bomber

 *10 x Seated DB Shoulder Press

 *15 x DB Goblet Squat Jump

EMOM Monster

Equip: Bar (95/65), Jump Rope, Pull-Up Bar, Set of Dumbbells (adv: 35/25, int: 25/15, beg: 15/10)

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x Air Squat

*20 x Push-Up

*10 x Max Effort Tuck Jump

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

SET #1 - 10 Min. Time Limit -

*50 x Squat Clean (95/65)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

3 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Squat-Thrust (hop out to plank atop DBs, hop in, deadlift)

*200m Run

SET #2 - 10 Min. Time Limit -

*40 x Burpee-Pull Up (Rx+: Burpee-Chest2Bar Pull-Up)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

2 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Renegade Row (DB push-up + row L + row R)

*200m Run

SET #3 - 10 Min. Time Limit -

*30 x Curtis P (95/65)(power clean + front lunges R and L + push press)

EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

FINISHER:

*10 x DB Man Maker for time

Hero Mash-Up

NOTE: Inspiration for this CrossFit Conditioning class provided by CrossFit Delray Beach

WARM-UP: Active Stretch + 400m Partner Indian Run

A) TEAM WOD 1: HERO MASHUP (DT & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!

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

B) TEAM WOD 2: HERO MASHUP (MCGHEE & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!

Fresh Victoria

WARM-UP:

*Active Stretch

-then:

TABATA: Double-Under (8 rounds of :20 ON/ :10 OFF)(sub: Lateral Bar Hops)

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

A)

“FRESH VICTORIA”

5 Rounds for Time -

*10 x Thruster (95/65)

*14 x Box Jump (24/20)

*12 x Sumo Deadlift High Pull (95/65)

*10 x Burpee

*27 x KB Swing (53/35)

(We did this Hero WOD a little over a month ago in my CrossFit Conditioning class, and many of us were extremely dissatisfied with the time it took each of us to complete it.  We did a nasty 1-Mile Anaerobic Capacity Run prior to Victoria last time, and we knew that the resulting exhaustion played a huge factor in our poor Victoria performances.  Today we went for Victoria “fresh” and rested.  It was still a VERY tough WOD, but our scores were greatly improved.  Phew!)  (Erin’s Time: 20:30 Rx)

B)

TWO TERRIBLE TABATAS:

#1: TABATA: Hang Power Clean (115/85) (SCORE = Total Reps over 8 rounds)
(Erin's Score: 57 Rx)

#2: TABATA: Row (SCORE = Total Meters over 8 rounds)
(Erin's Score: 791m)

The Upside Down Pyramid

EQUIPMENT: Bar (95/65), HSPU Set-Up (i.e., AbMat or box)

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x OH Air Squat

*10 x Squat-Thrust

*1 x max effort Handstand Hold (freestanding)(mod: 5 x kick to handstand attempts)

UPSIDE DOWN PYRAMID:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 2 x Bear Complex

Round 3: Rnd. 2 + 3 x Strict Press (mod: Push Press)

Round 4: Rnd. 3 + 4 x Handstand Push-Up (strict)(mod: 90 Degree Decline Push-Up @ box)

Round 5: Rnd. 4 + 5 x Pike Jump (mod: Tuck Jump)

Round 6: Rnd. 5 + 6 x Bar-Facing Burpee

Round 7: Rnd. 6 + 7 x Hang Power Snatch

Round 8: Rnd. 7 + 8 x Barbell OH Lunge

Round 9: Rnd. 8 + 9 x Sumo Deadlift High Pull + Upright Row

Round 10: Rnd. 9 + 10 round Tabata x Hollow Hold + Chest Press (5 min.)

(Tabata = rounds of 20 sec. ON/ 20 sec. OFF)

FINISHER:

200m Partner Wheel Barrow for time (switch duty w/ partner as many times as you want)

45 Minutes With Barbara

EQUIPMENT: Slam Ball (30/20)(drop down ball for weighted pull-ups), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

-then:

4 x 100m Run - 1st and 3rd rounds w/o Slam Ball; 2nd and 4th rounds w/ Slam Ball (held centered, chest high)

“45 Minutes with Barbara”

*45 minute time limit for Parts A and B.  If you finish "Barbara" (Part A) before 45:00, rest again for 3 minutes and then start an AMRAP in remaining time of  “Heavy Half-Barbara” (a.k.a. “Fat Barb”) (Part B).

A) “Barbara”

5 Rounds for Time -

*20 x Pull-Up

*30 x Push-Up

*40 x Sit-Up

*50 x Air Squat

-3 Min. REST b/w rounds-

*Be sure to note your “Barbara” time before moving onto “Fat Barb.”

B) “Heavy Half-Barbara” (a.k.a. “Fat Barb”)

AMRAP in Remaining Time -

*10 x SB Knee-Squeeze Pull-up (not gonna lie, I used a 10 lb. ball)(mod: Knee-Squeeze Jumping Pull-Up from Box)

*15 x Plyo Push-Up Up/ Down SB (mod: SB Push-Up)

*20 x SB OH AbMat Sit-Up

*25 x SB Goblet Squat

-1.5 Min. REST b/w Rounds-
(use Rx Slam Ball weight (30/20) in every "Fat Barb" exercise, except for the Pull-Up (15/10 is more appropriate))

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FINISHER:

10 Min. AMRAP -

*20m Side-to-Side SB Bear Crawl

*20m alt. Pistol Walk (sub: SB Goblet Walking Lunge)

*20m Handstand Walk (sub: 20 x Handstand Shoulder Tap vs. Wall)

Partner Slurpee Smack-Down

*Should've done this Conditioning Class on 7-11!! :)

Equip: Partner, shared Rower, Slam Ball (30/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

-then:

5 Rounds -

*3 x Squat-Thrust

*3 x Up-Down

*3 x Burpee

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A) 20 Min. Partner AMRAP - 

*Partner 1: 100m Row

*Partner 2: 10 x Slurpee (= Slam Ball Burpee; each rep begins & ends w/ ball OH)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Row

*P2: 10 x Double-Slam Slurpee (burpee on 2nd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Row

*P2: 10 x Triple-Slam Slurpee (burpee on 3rd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Row

*P2: 10 x Quad-Slam Slurpee (burpee on 4th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Row

*P2: 10 x Quint-Slam Slurpee (burpee on 5th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))

B) 20 Min. Partner AMRAP -

*P1: 100m Run

*P2: 10 x Squat Jumping Wall Ball (jump as you're tossing ball)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Run

*P2: 10 x Double-Squat Jumping Wall Ball (toss ball on 2nd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Run

*P2: 10 x Triple-Squat Jumping Wall Ball (toss ball on 3rd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Run

*P2: 10 x Quad-Squat Jumping Wall Ball (toss ball on 4th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Run

*P2: 10 x Quint-Squat Jumping Wall Ball (toss ball on 5th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))