Hero WOD Torture at CrossFit Camarillo - "CARSE"

Three-Minute Three-Peat

EQUIP: AbMat, Plate (35/25)(Rx+: 45/35), KB (53/35)(Rx+: 70/53), Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

3 Min. AMRAP -

*3 x Air Squat

*1 x Pop-Up Push-Up

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SET #1:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Plate Ground-to-OH

*1 ea. x Plyo Plate Push-Up (1 hand on plate/ other hand on floor, push-up and hop laterally to do next push-up with the opposite hand on the plate)

SET #1 SCORE = Total Rounds completed over the 11 min. of work

SET #2:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Pull-Up 

*1 x HSPU Wall Walk (wall walk up + wall-facing handstand push-up + walk down; begin and end w/ chest upon floor)

SET #2 SCORE = Total Rounds completed over the 11 min. of work

SET #3:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x OH Plate AbMat Sit-Up

*1 x Weighted Deck Squat + Thruster (w/ plate)(sub: get up w/o plate, then pick it up)(stand up fully out of deck squat before completing the Thruster)

SET #3 SCORE = Total Rounds completed over the 11 min. of work

SET #4:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x KB Swing

*1 ea. x KB Clean + Jerk

SET #4 SCORE = Total Rounds completed over the 11 min. of work

WORKOUT SCORE = Sum of Total Rounds over all 4 sets (record that # on whiteboard)

Mirror Ladders

EQUIP: Box (24/20), Wall Ball (20/14), Jump Rope, Rower, Rings

WARM-UP:

*Active Stretch

-then:

*400m Run

*40m Lateral Plank Walk (4 lengths of 10m outdoors)

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SET #1:

A)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Air Squat

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Burpee

Upon Immediate Completion (in any order):

*400m Run

*400m Row 

-Group waits until the last person finishes Part A to move onto Set #2.  Early finishers, see below: 

B)

Early Finishers:

AMRAP Until Last Person Finishes -

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

*5 x Reverse Burpee

SCORE of SET #1 = TIME to complete Part A + TOTAL ROUNDS in Part B

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SET #2:

A)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (sub: alt. Step-Up)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Wall Ball 

Upon Immediate Completion:

*400m Run

*400m Row 

-Group works until the last person finishes Part A.  Early finishers, see below:

B)

Early Finishers:

AMRAP Until Last Person Finishes -

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

*5 x Ring Dip 

SCORE of SET #2 = TIME to complete Part A + TOTAL ROUNDS in Part B

"Go" (on the 1:30)

EQUIP: Box (24/20), Slam Ball (30/20), Rings

WARM-UP:

5 Min. AMRAP (easy pace) -

10 x Decline Push-Up + Shoulder Tap

10 (5 ea. leg) x Reverse Lunge + Step-Up

100m Slam Ball Run

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"GO"

45 Min. AMRAP -

**100m Run (sprint!) every 90 seconds**

100 x Air Squat

90 x Lateral Donkey Kick over Slam Ball

80 x Speed Skate (6'/4')

70 (35 ea. leg) x Pistol atop Box

60 x Squat-Thrust

50 x Hollow Body Hold + Slam Ball Chest Toss

40 x Slam Ball Goblet Squat Jump

30 x Burpee-Box Jump

20 x Ring Dip (Rx+: w/ SB squeezed b/w knees)

10 x Slam Ball Squat Catch-and-Release

Bustin' It In My Backyard

EQUIPMENT: Slam Ball (30/20), KB (70#/53#)

A)
5 Rounds -
Within 1 Minute, Complete: 40 x alternating Lunge Jump
*1 Minute REST b/w rounds

B)
5 Rounds -
Within 1 Minute, Complete: 30 x Ball Slam (30/20)
*1 Minute REST b/w rounds

C)

5 Rounds -

Within 1 Minute, Complete: 20 x KB Swing (70#/53#)

*1 Minute REST b/w rounds

D)

5 Rounds -

Within 1 Minute, Complete: 15 x Burpee

*1 Minute REST b/w rounds

Gettin' It Done In The Garage

*I'm volunteering at Vacation Bible School with my kids this week, which means no gym time for me.  I decided to squeeze in a little garage workout at home between VBS and Tae Kwon Do.  Here's what I came up with (~20 min. duration):

FOR TIME:
*160-120-80-40 x Double-Under
*40-30-20-10 x Squat-Thrust (= a burpee without a push-up)
*32-24-16-8 x Slam Ball Squat Clean (20 lb.)
*20-15-10-5 x Handstand Push-Up

4 Corners of Abs and Legs

Equip: Barbell (95/65)(Rx+: 105/75), PVC, Slam Ball (30/20), AbMat

WARM-UP:

Active Stretch

-then:

*5 Rounds of 5 x Air Squat + 1 x Pop-Up Push-Up

*400m Run

*5 Rounds of 5 x Air Squat + 1 x Pop-Up Push-Up

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STRENGTH #1:

4 Rounds -

*8 x Squat Clean From Toes (95/65)(Rx+: 105/75) http://www.takanoathletics.com/clean-from-toes

-30 sec. REST b/w rounds

4 CORNERS #1 (use the 200m course around our building):

*In Corner #1: 20 x Up-Down https://www.youtube.com/watch?v=TET1qi9ivUI

Sprint through 4 corners to 5th corner

*In Corner #2: 15 x Up-Down

Sprint through 4 corners to 5th corner

*In Corner #3: 10 x Up-Down

Sprint through 4 corners to 5th corner

*In Corner #4: 5 x Up-Down

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #2:

4 Rounds -

*5 x Bear Complex (95/65)(Rx+: 105/75) https://www.youtube.com/watch?v=0WOP9J7QPwI

-30 sec. REST b/w rounds

4 CORNERS #2:

*In Corner #1: 20 x PVC OH Squat Jump 

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #2: 15 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #3: 10 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #4: 5 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #3:

4 Rounds -

*20 x Slam Ball AbMat Sit-Up

-30 sec. REST b/w rounds

*NOTE: each round of “4 Corners” is about 1000m of running