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Wednesday- Slap Happy

1/31/2018

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AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)


Sweat-X


4 Rounds of:
10 DB Bench Press
10 ea. Single Leg KB Deadlifts
20 sec. ea. Side Plank

10-8-6-4-2 of:
Cal. Anything
DB Hang Power Cleans
DB Front Squats


Open Prep

1. Class WOD

2. Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

3. Row Recovery
3,000m Easy Row
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Tuesday- Handlebars

1/30/2018

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4 Rounds:

21/15 Calorie Assault Bike
14 Toes to Bar
7 Clean and Jerks (155/105)

Sweat-X


Tabata:
Row
Rest 1min
Burpee
Rest 1min
AirBike
Rest 1min
Abmat Sit-Ups

Open Prep

1. Ring or Bar Muscle-Ups
7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest

2. Conditioning
4 Rounds:
21/15 Calorie Assault Bike
14 Toes to Bar
7 Clean and Jerks (155/105)


3. Midline
Nor for Time:
4 Sets:
9 Pausing Hip Extensions (Hold 5 count)
15 GHD Sit-Ups
​21 Cal. Row

​Optional
​5x 10m Handstand Walks


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Monday- Doctors Orders

1/29/2018

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Back Squat
3 Sets of 5

3 Rounds:
50 Air Squats or 20 Alt Pistols
35 Push-ups
20/15 Calorie Row

*Pistols are for competition practice...

Sweat-X

3 Rounds of:
10 Cal. AirBike
10 Alt. DB Snatch
10 Slamball
20 Lateral Jumps

*round for round with a partner

Open Prep

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch


2. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching.
Stand the bar tall, and lower to just above floor.


3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Class WOD


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Sunday- Open Test

1/28/2018

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Sweat

5 Rounds:
20 Abmat Sit-Ups
20 Back Step Lunges
40m KB Farmers Carry

Open Prep Class

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
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One-Two Punch

1/27/2018

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CrossFit

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..
Kettlebell: (24/16)
Box Jump Overs (24/20)
Wallballs (20/14)

Sweat-X

20-15-10-5 of:
Cal. Row
DB Deadlifts
DB Hang Squat Clean
DB Push Jerk

*you go, I go partners.

Open Prep

Recovery or catch-up day.
Don't forget about tomorrows Open Prep class at 10am.






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Friday- Guts & Glory

1/26/2018

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CrossFit

For Time:

21 – 15 – 9:
Row Calories
Thrusters (95/65)

15 – 12 – 9:
Bike Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees Over Bar
Overhead Squats (95/65)

​Sweat-X


4 Rounds of:
6 Chin-Ups
8 DB Bench Press
12 V-Ups
15 Cal. Anything

Open Prep


1. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%

Rest as needed between

​3. Class WOD


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Thursday- Chain Smoker

1/25/2018

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CrossFit 

5 Rounds of:
1min- Calorie AirBike
1min- Chest to Bar Pull-Ups
1min- Alternating Dumbbell Snatches (50/35)
1min- Rest


*Total of reps + cal. Lowest round is your score.

​Sweat-X


5 Rounds of
:30 Seconds Work/ :30 Seconds Rest
Row
Sandbag Squat Cleans 
Skip
1 Min Rest

Open Prep


​Catch-Up day or active recovery. 



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Wednesday- Team Linda

1/24/2018

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CrossFit 

Teams of 3
10-1 of:
Deadlift 275/185
Bench Press 185/115
Squat Cleans 135/95

Sweat-X 

3 Rounds of:
10 ea. DB Bent Over Row
20 sec. ea. Side Plank
30 sec. ea. Front Plank

15-12-9 of:
Cal. Bike
Alt. DB Snatch
x2 Abmat Sit-Ups

Open Prep

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean & Jerks (135/95)
Rest :35 Seconds

2. Strength Endurance
​Team Linda Class WOD


3. Conditioning
5 Rounds of:
10 Toes-to-Bar
​15/12 Cal. AirBike 


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Tuesday- Tri-Sprint Intervals

1/23/2018

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CrossFit 

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpee over Erg
AMRAP 10 Meter Shuttles

rest 4 minutes

Sweat-X

3-5 Rounds of:
10 Chest to Ring
10 Kettlebell Swings
10 KB Goblet Squats
10 Toes-to-KB
10 Box Jumps
10 Burpees

*you go, I go partners

Open Prep

1. 10x EMOM:
Odd: 2 Rope Climbs 
Even: :30 Seconds Max Reps Handstand Push-ups

2. Class WOD

3. 3 Rounds of:
​15 GHD-Situps
​20 GHD Hip Extensions 
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Monday- High Heels

1/22/2018

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Build to heavy Hang Squat Snatch 

​9min AMRAP:
​10 Hang Squat Snatch 75/55
​30 Double Unders

Sweat-X

15-12-9 of:
​Cal. Anything
​DB Deadlifts
DB Push Jerk
​Slamball
​*you go, I go partners

Open Prep

1. Hang Squat Snatch
Build to a Heavy Single

2. Conditioning
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders


3. Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

​
4. Chest to Bar Pull-ups
For Time:
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups
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Newmarket, ON L3Y 6Z3
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CrossFit Journal: The Performance-Based Lifestyle Resource
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