CrossFit Tribe

Saxon setting up for the clean.

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, lats and glutes
Mobility: 2 Minutes – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 20 PVC pass thrus, 20 PVC OH squats
Dynamic Warmup: Coach’s Choice

Strength: Every 2nd Minute For 14 Minutes (7 Sets) Complete a 3 Position Clean (High Hang/Hang/Floor – Attempt to increase load each complex)

Metcon – For Time:

2 Rope Climbs
100m Run
10 Front Squats (185/115)

2 Rope Climbs
100m Run
8 Front Squats (185/115)

6 Front Squats, 4 Front Squats, 2 Front Squats…

Level 2: 155/105
Level 1: 135/95
Advanced: 205/135

*Cut rope climbs to one as needed or sub 2 rope pulls…
*12 Minute Cap

Extra Credit – 3×10 Reverse Hyper or Good Mornings

Buyout: 2 Minutes – Calf and ankle stretches, 2 Minutes – Band hip flexor stretch, 2 Minutes – Pigeon pose

Tuesday 5/21 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 3 Minutes – Band shoulder warm-up, 2 Minutes – Band hamstring stretch, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: 15 Minutes to Establish a Heavy Single Jerk (Split or Push)

Metcon - For Time:

1000m Row
30 Power Cleans (135/95)
15 HSPU

Level 2: 115/75
Level 1: 95/65

Extra Credit: 75 GHD Sit-ups

Buyout: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 5 Minutes – Shoulder mobility

Elements Class:

Strength - Front Squat 3-3-3-3-3

Metcon: AMRAP 10 Minutes:

10 Wallballs (20/14)
10 Box Jumps (24/20)
10 Sit-ups

Yoga will be cancelled this today but we should have a sub for the next 3 weeks!

“Olympic Lifting Session/Open Gym”

Oly Lift: Snatch

Metcon – Make up any missed lift or WOD missed during the week:

Dan and Steph's Graduation/Going Away Celebration today at Pope Farms!

Metcon – “2 Person Team WOD”

AMRAP 20 Minutes:

30 Lateral Burpees (Over barbell – partners alternate every 5 reps)
20 Deadlifts (225/155 – partners alternate every 5 reps)
30 Partner Med-ball Sit-ups (20/14)
20 Single Arm Power Snatches (45/25 – partners alternate every 10 reps)

Intro/Elements WOD:

Metcon - “2 Person Team WOD”

AMRAP 20 Minutes:

30 Lateral Burpees (Over barbell – partners alternate every 5 reps)
20 Deadlifts (135/95 – partners alternate every 5 reps)
30 Sit-ups (Alternate every 15 reps)
20 Box Jumps (24/20)

Sunday 5/19 WOD:

Yoga will be cancelled this Sunday but we should have a sub for the next 3 weeks!

“Olympic Lifting Session/Open Gym”

Oly Lift: Snatch

Metcon – Make up any missed lift or WOD missed during the week:

Get some Tim!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 10 Wall squats
Dynamic Warmup: Coach’s Choice

Strength: Front Squat 3-3-3-3-3 (Building up to a peak set of 3 for the day)

Metcon – For Total Rounds:

AMRAP 6 Minutes: (0:00-6:00)

5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)

2 Minutes to Complete 400m Run (6:00-8:00)

AMRAP 6 Minutes: (8:00-14:00)

5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)

*After first 6 minute AMRAP go right into max effort 400m run.  If you complete the run in under 2 minutes rest the remainder, if you complete run in over 6 minutes, go right into second AMRAP

Extra Credit – 3×10 Racked Lunges (Front Squat Rack)

Buyout: 2 Minutes – Wall quad stretch, 2 Minutes – Band lat stretch, 2 Minutes – Pigeon pose

Saturday 5/18 WOD:

Metcon – “2 Person Team WOD”

AMRAP 20 Minutes:

30 Lateral Burpees (Over barbell – partners alternate every 5 reps)
20 Deadlifts (225/155 – partners alternate every 5 reps)
30 Partner Med-ball Sit-ups (20/14)
20 Single Arm Power Snatches (45/25 – partners alternate every 10 reps)

Intro/Elements WOD:

Metcon - “2 Person Team WOD”

AMRAP 20 Minutes:

30 Lateral Burpees (Over barbell – partners alternate every 5 reps)
20 Deadlifts (135/95 – partners alternate every 5 reps)
30 Sit-ups (Alternate every 15 reps)
20 Box Jumps (24/20)

Marisa will be back next week and coaching at Tribe throughout the summer!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – Calf and ankle stretches, 1 Minute – Band front squat stretch, 10 wall angels, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: EMOM For 10 Minutes Complete 1 Power Clean and Jerk

Metcon – EMOM For 8 Minutes:

5 Burpees
Max Rep Clean and Jerks @ 50-60% of 1 Rep Max

Extra Credit: 3×10 Reverse Hypers or Good Mornings

Buyout: 2 Minute – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 5 Minutes – Shoulder mobility

Elements Class:

Strength – Push Press 2-2-2-2-2

Metcon: 3 Rounds For Time:

400m Run
10 DB Push Press (35/20)
10 Walking Lunges
10 Double Unders (20 Singles)

Friday 5/17 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 10 Wall squats
Dynamic Warmup: Coach’s Choice

Strength: Front Squat 3-3-3-3-3 (Building up to a peak set of 3 for the day)

Metcon – For Total Rounds:

AMRAP 6 Minutes: (0:00-6:00)

5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)

2 Minutes to Complete 400m Run (6:00-8:00)

AMRAP 6 Minutes: (8:00-14:00)

5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)

*After first 6 minute AMRAP go right into max effort 400m run.  If you complete the run in under 2 minutes rest the remainder, if you complete run in over 6 minutes, go right into second AMRAP

Extra Credit – 3×10 Racked Lunges (Front Squat Rack)

Buyout: 2 Minutes – Wall quad stretch, 2 Minutes – Band lat stretch, 2 Minutes – Pigeon pose