"Cleanin' Up"

EQUIP: Bar (95/65) + extra bumpers for increasing load in subsequent sets (set 2: 115/85, set 3: 135/95)

WARM-UP:

PART A -

*10 x PVC Pass Thru

*10 x Elephant Walk

*100m Run (easy pace)

*10 x PVC Samson Lunge

*10 x Side-to-Side Lunge

*100m Run (easy pace)

*10 x PVC Good Morning

*10 x Toe-Hold Squat Stretch

*100m Run (easy pace)

PART B -

Review w/ PVC: Hang Power Clean, Power Clean, Squat Clean, Strict Press, Push Press, and Jerk

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

SET #1: 

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Hang Power Clean (95/65 lb.)

*8 x Strict Press (95/65 lb.)

*8 x Burpee-Lateral Hop over bar

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #2 during rest period-

SET #2:

*BUY IN: 400m Run

-then:

4 Rounds -  

*8 x Power Clean (115/85 lb.)

*8 x Push Press (115/85 lb.)

*8 x Bar-Facing Burpee

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #3 during rest period-

SET #3:

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Squat Clean (135/95 lb.)

*8 x Push Jerk (135/95 lb.)

*8 x Barbell Burpee-Deadlift (135/95 lb.)

-then:

*BUY OUT: 400m Run

Parkin' It

Above: Cards WOD app icon

*This is the no-equipment workout I did in the park in the 35 min. window I had before picking my son up from preschool this morning.
*If you're looking for an easy way to do a Deck of Cards workout, I highly recommend the $1.99 investment in the iPad/ iPhone app, called "Cards WOD."

DECK of CARDS -
HEARTS: Squat Jump to Knee-Slap Tuck Jump
CLUBS: 10m Shuttle Run (ea. 10m length = 1 rep)
SPADES: alternating Pistol (Single-Leg Squat)
DIAMONDS: Hand-Release Push-Up FOR FORM (https://www.youtube.com/watch?v=1h2TUz2eod4)
JOKER #1: 100 x Side Plank Hold + Lateral Leg Raise (hold plank atop one hand)
JOKER #2: 10 x Arial (no-handed cartwheel) AND 10 x Back Walk-Over (note: I was a gymnast, so I should  be able to do these crazy tricks; sub a gymnastic movement that you can do or want to learn here (i.e. 10 reps of Kick to Handstand, Cartwheel, 10 sec. Bridge Hold, etc.)

"Roy"

EQUIP: Box (24/20), Wall Ball (20/14), Barbell (ADV: 115/85, INT: 95/65, BEG: 65/35), Jump Rope

WARM-UP:
*Active Stretch

-then:

*200m Run

*200 x Jump Rope Singles

*200m Run

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

"AMROIRAP" = As Many Rounds Of Increasing Reps As Possible

SET #1:

AMROIRAP by 1’s for 10 Min.: Box Jump and Wall Ball

-i.e. 1 x Box Jump + 1 x Wall Ball, 2 x BJ + 1 x WB, 3 x BJ + 3 x WB, etc. until time is called

SPEED INTERVAL:

4 Rounds As Fast As Possible (AFAP) -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #2:

AMROIRAP by 1’s for 10 Min.: SDLHP and HSPU

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #3:

AMROIRAP by 1’s for 10 Min.: Barbell Step-Up (Rx: Back Rack; Rx+: Front Rack)(R and L = 1 rep)(lighten load - ADV: 95/65, INT: 65/45, BEG: 45/35) and Ninja Get-Up (https://www.youtube.com/watch?v=Fug09TvDC5Y)

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

"Drop!"

*NOTE: This Conditioning class has been named "Drop" because I yelled that word at the top of my lungs (and annoyingly so) 21 times during the 800m EMOMs this morning.

WARM-UP:

*Active Stretch

-then:

*400m Run

SET #1A:

*30 x Evil Wheel Clean & Jerk for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #1B:

*800m Run w/ 10 x Air Squat AND 10 x Grasshopper every minute on the minute (EMOM)

-7 min. time limit

SET #2A:

*40 x Burpee-Box Jump for time

SET #2B:

*800m Run w/ 10 x Walking Lunge AND 10 x Plank Windmill EMOM

-7 min. time limit

SET #3A:

*50 x Behind-the-Neck Shoulder-to-Overhead for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #3B:

*800m Run w/ 10 x Broad Jump EMOM

-7 min. time limit

Regionals 2013 Workout #4

*Try this one today...CrossFit Regionals 2013 Workout #4:

FOR TIME:
(Workout is done with one barbell; have bumper plates nearby for a quick switch of plates  when weight changes)
50 x Back Squat (135/95) (NOTE: (135/95) indicates prescribed weight form (MEN/WOMEN), so I used 95 lb.)
40 x Pull-Up
30 x Shoulder-to-Overhead (135/95)
50 x Front Squat (85/65)
40 x Pull-Up
30 x Shoulder-to-Overhead (85/65)
50 x Overhead Squat (65/45)(oops! I mistakenly did these at 65 lbs.)
40 x Pull-Up
30 x Shoulder-to-Overhead (65/45)

*I have had a very big week physically, so I took this one slowly today.  Rather than focusing on my time, I chose to focus on form, set a steady pace of work, and set and achieve unbroken rep goals.  This one took me 26:44 Rx to complete.

"AMRAP IRT's"

EQUIPMENT: Barbell (ADV: 115/75, 95/65, 65/35), Wall Ball (20/14)(Rx+: Slam Ball (30/20)), KB (ADV: 70/53, INT: 53/35, BEG: 35/18)

WARM-UP:

*Active Stretch, then:

2 Rounds -

*200m Run

*20 x Grasshopper

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

SET #1 (7 min.) -

5 Rounds of 1 Minute Duration -

*5 x Burpee

*AMRAP In Remaining Time (IRT): Curtis P (Pwr. Clean + Front Lunges R&L + Push Press)

*30 sec. REST b/w rounds

SCORE = Total Curtis P completed over all 5 rounds

SET #2 (7 min.) -

5 Rounds of 1 Minute Duration -

*10 x Wall Ball

*AMRAP IRT: Power Snatch (sub: Pwr. Clean + Press)

*30 sec. REST b/w rounds

SCORE = Total Snatch completed over all 5 rounds

SET #3 (7 min.) -

5 Rounds of 1 Minute Duration -

*15 x Star Jump

*AMRAP IRT: MB/SB Squat Clean 

*30 sec. REST b/w rounds

SCORE = Total MB Clean completed over all 5 rounds

SET #4 (7 min.) -

5 Rounds of 1 Minute Duration -

*20 x Tuck Jump (hands held statically at belly button height, knees up to slap hands)

*AMRAP IRT: Push Press 

*30 sec. REST b/w rounds

SCORE = Total Push Press completed over all 5 rounds

SET #5 (7 min.) -

5 Rounds of 1 Minute Duration -

*25 x Air Squat 

*AMRAP IRT: Plyo Push-Up (ADV: Side-to-Side over KB, INT: Up-Down SB, BEG: Shoulder Tapping)

*30 sec. REST b/w rounds

SCORE = Total Plyo Push-Up completed over all 5 rounds

Quick and Nasty Flying Solo

This was the workout I forced upon myself...all by myself...today.  Enjoy!

Complete for Time:
*1200m Run
*9 x Overhead Squat (95)
*9 x Chest-to-Bar Pull-Up
*800m Run
*15 x Overhead Squat (95)
*15 x Chest-to-Bar Pull-Up
*400m Run
*21 x Overhead Squat (95)
*21 x Chest-to-Bar Pull-Up