MONDAY 3.5.18
CrossFit
Gymnastic Strength: Strict Pull-up Progression
>Choose one of the following progressions.
- 15-30sec Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position)
- 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a smaller band
- 8-10 Strict Pull-ups.
- 5-8 Weighted Pull-ups
>Complete 5 rounds starting every minute on the minute – alternate A & B
- EMOM A: Strict Pull-up Progression
- EMOM B: 20sec Side Plank Each side (20sec Rest)
Metcon: Complete for time – Row, Toes-to-bar, Double Unders – as follows:
- 300m Row (at the start of each round)
- 10-8-6-4-2 Toes to Bar
- 50-40-30-20-10 Double-unders
Diablo F!T
Conditioning: Complete 5 rounds starting every 4th minute.
- 15 Kettlebell Swings
- 50m Overhead Dumbbell Carry – Modify with Front Rack Carry
- 50m Farmer Carry
- 12 Dumbbell Lunges (6 Each Leg)
- Max Strict Chin Ups – Modify with banded assistance or Ring Rows
Core: 4 rounds
- 30sec Grasshoppers
- 15sec rest
- 30sec alternating hanging knee raises (bring both knees to right-arm and down then both knees to left arm and down)
- 15sec rest
- 30sec laying down windshield wipers
- 15sec rest
- 30sec Right side V ups
- 30sec Left side V ups
- 15sec rest
Accessory: 3 rounds
- 10 each side Static lateral lunge with a DB or KB
- 10 right side curtsy lunge (DB/KB)
- 10 left side curtsy lunge (DB/KB)
- 10 right banded clams
- 10 left banded clams
TUESDAY 3.6.18
CrossFit
Benchmark WOD:” Diane” 21 – 15 – 9 for time
- Deadlift #155/225 (M55+ 135/205)
- Handstand Push-ups
Core Blast: Complete 3 rounds of:
- 30sec Flutter Kick
- 30sec Heal Touches
- 30sec Butt-ups
- 30sec Side Plank Each Side
- 60sec Chinese Plank (Scale up with a plate on your lap)
- 60sec Rest
Diablo Strong
- Power Snatch + Snatch Balance 3x(1+1)
- Snatch + 2-3sec Pause Squat 3×1 @ 75%
- Snatch Pull 3×3 95%
- Back Squat 5×3 @ 75-80%
- Accessory: 3 Rounds of
- 10 GHD Sit ups (modify sit up to Parallel)
- Bent over T Bar Rows (With a rope)
WEDNESDAY 3.7.18
CrossFit
Strength: Snatch Complex
- 1 Squat Snatch + 2 Position 2 Hang Snatch
- Complete 6 rounds starting every 2nd minute. Increase load each set.
Metcon: Complete as many rounds possible in 9-minutes of
- 10 Kipping Pull-ups
- 10 KB Swing #35/53
- 10 Box Jump 20″/24″
Diablo F!T
Conditioning: Complete four 4-minute AMRAPs
- Buy-in: 400m Run Buy-in
- 7 Burpees
- 14 Wallballs (10-8’/14-9’/20-10′)
- 1-minute rest between rounds
Core: 4 Rounds
- 45 Sec Left side Banded High / Low Chops to Hip
- 45 Sec Right side Banded High / Low Chops to hip
- 15sec rest
- 30 Alternating side to side Hanging Windshield Wipers (Modify with a Knee Tuck)
- 30 Second Push-up Plank with Arm Raise (Scale up with Opposite Knee & Leg Raises)
- 15sec rest
Accessory: 2-3 Rounds:
- 30 Seconds Y’s (Internal Rotated Shoulder
- 30 Seconds T’s Ts (External Rotated Shoulder)
- 30 Seconds W’s
- 45 Second Supinated Barbell Bent over Rows (with a 3 Second Negative)
THURSDAY 3.8.18
CrossFit
Strength: Front Squat + Shoulder Push Press Complex
- Complete Front Squat + Push Press: 10+10 / 8+8 / 6+6 / 4+4
Metcon: Complete for time
- 30/40 Calorie Bike
- 40 Wall Balls #14-9’/20-10’
- 400m Run
Diablo Strong
- Power Clean + Squat + Strict Press + Push Press + Jerk 2x(1+1+1+1+1) Strong Effort
- Clean + Front Squat + Jerk 3x(1+1+1) @78-80%
- Push Press 3 – 3 – 3 – 3 – 3
- Double Kettlebell Front Rack Walking Lunges 8 – 8 – 8 – 8 steps working up to a strong effort.
- Complete 3 rounds of:
- 5-10 Strict Chin-ups
- 8-12 Single Arm Dumbbell Press
- 10-15 Dumbbell Lat Pullovers
FRIDAY 3.9.18
CrossFit
MOXIE: Friday Night Lights 18.3
PLEASANT HILL:
Metcon: TBA
Diablo F!T
Conditioning: “Fun with Tabata”
- Bike
- Sit-ups or Toes-to-bar
- Burpees
- Run 200m
- Complete max reps of each station with 4 rounds (8 cycles of 20 seconds on, 10 seconds off. You may start at any station, but must rotate in the order above after completing each station (all 8 Cycles)
- Begin each minute with the first movement, rest 10sec, then complete 20sec of the second movement.
- Alternate this for the 4-minutes before moving to another station.
Core: 3 rounds
- 60sec Glute bridge lift (weights with barbell)
- 30sec Left leg glute bridge hold
- 30sec Right leg glute bridge hold
- 15sec Rest
- 1min Barbell rotation
- 15sec Rest
Accessory: 3-4 round
- 5 left leg RDL with a KB
- 5 right leg RDL with a KB
- 1min Supine Chinese plank hold
- 10 ring rows(feet elevated if too easy)
SATURDAY 3.10.18
CrossFit
PHILL: Main Event 18.3
MOXIE SJ:
Metcon: TBA
SUNDAY 3.11.18
CrossFit
Metcon: Complete 5 rounds for time:
- 3 Power Cleans #125/185
- 6 Deadlifts
- 200m Run
Diablo Strong
- Snatch 4×1 @75%
- Clean & Jerk 4×1 @ 81%
- Front Squat 3 – 3 – 3 – 3 Find a challenging effort
- Accessory: 3 rounds of
- 10-12 GHD Glute Ham Raises
- 15 Barbell Glute Bridge (on a box with lighter weight)
