CrossFit Tribe

Kelly and Katie putting up some solid scores on Cindy this week!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Snatch

Make up any WOD missed during the week or suggested WOD:

3 Rounds For Time:

400m Run
25 Burpee Box Jumps (24/20)

Monday 7/2 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 2 Minutes- Calf stretches, 2 Minutes – Wall quad stretch
Activation: 10 pushup + rotation, 10 db row with external rotation

Strength: Every 2nd Minute for 10 Minutes complete 5 touch and go deadlifts (reset if unable to hold proper position, no touch and go)

*during rest period hold max handstand hold or wall climb (30 seconds max), if unable to handstand hold complete 30 second plank hold

Metcon- AMRAP 10 Minutes:

7 Manmakers (45/25)
200m Run

Buyout: 3×10 band face pull

Ray and Veronica getting it done!!!

As a team, row 3000m in 300m intervals…

Athlete 1 – Rows 300m
Athletes 2 and 3:  Complete AMRAP of 6 Front Squats(135/95), 12 Pullups and 18 KB Swings(53/35)

Athletes will be given numbers 1, 2 and 3 and will go in order on rower.  As an athlete gets off the rower they will switch places with the next rower and join the AMRAP under way by the other two athletes, continuing the current round.  It is the athlete who remains in the AMRAP to keep track of reps.  As athletes switch place on rower, the AMRAP pauses until athlete leaving the rower joins the AMRAP(short rest period for athlete staying in AMRAP for 2 cycles).  Only one person may be working at a time and movements in AMRAP must be completed in order.

WOD ends when the rower hits 3000m…Keep track of rounds completed and post total time taken to complete the WOD.  Score is total number of rounds completed in AMRAP minus 1 round for each full minute over 15 minutes…For example: 12 total rounds completed/WOD finished in 17:27, deduct 2 rounds from total = 10 rounds…

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

*Intro/beginners sub goblet/air squats, band assisted pullups/ring rows and box jumps for KB swings…

Sunday 7/1 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Snatch

Make up any WOD missed during the week or suggested WOD:

Rachel killing her 5x5 back squat!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 2 Minutes – Calf stretches, 10 int/ext rotation (5/2.5# plates), 10 wall angels
Dynamic Warmup: Coach’s Choice

Strength: Press 5-5-5-5-5 (Attempt to increase load LIGHTLY each set, DO NOT jump in weight too fast and avoid any failed reps until last set if at all)

Metcon - 3 Rounds For Time:

400m Run
3 Rope Climbs
10 Ring Dips (5w)
20 Anchored Weighted Situps (45/25# dumbbell)

-15 Minute Cap-

*Sub band assisted or box dips as needed
*Cut runs down from 400m-200m as needed to finish under time cap…
*Situps should be completed unbroken, do not add weight if unable to complete unbroken

Buyout – 3 x 10 barefoot single leg deadlift (alternating 5 per side) and 5 minutes barefoot calf stretching and ankle mobility

Saturday 6/30 WOD:

Metcon - “3 Person Team WOD”

As a team, row 3000m in 300m intervals…

Athlete 1 – Rows 300m
Athletes 2 and 3:  Complete AMRAP of 6 Front Squats(135/95), 12 Pullups and 18 KB Swings(53/35)

Athletes will be given numbers 1, 2 and 3 and will go in order on rower.  As an athlete gets off the rower they will switch places with the next rower and join the AMRAP under way by the other two athletes, continuing the current round.  It is the athlete who remains in the AMRAP to keep track of reps.  As athletes switch place on rower, the AMRAP pauses until athlete leaving the rower joins the AMRAP(short rest period for athlete staying in AMRAP for 2 cycles).  Only one person may be working at a time and movements in AMRAP must be completed in order.

WOD ends when the rower hits 3000m…Keep track of rounds completed and post total time taken to complete the WOD.  Score is total number of rounds completed in AMRAP minus 1 round for each full minute over 15 minutes…For example: 12 total rounds completed/WOD finished in 17:27, deduct 2 rounds from total = 10 rounds…

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

*Intro/beginners sub goblet/air squats, band assisted pullups/ring rows and box jumps for KB swings…

Vincent with a nice looking back squat.

Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 15 Prone Y exercise, 100m waiter walk (overhead with 45/25# plate)
Dynamic Warmup: Coach’s Choice

Strength: 18 Minutes to build to a 3 rep max squat clean

*No touch and go reps, reset before each pull but complete all 3 reps in under 30 seconds
*If no squat clean, complete 3 reps of 1 power clean and 1 front squat
*Complete warmup sets and make 4-5 heavy attempts in 18 minutes

Metcon – For Time:

21-15-9

Deadlift (275/155)
50 Double Unders

-10 Minute Cap-

*Level 2: 225/135
*Level 1: 185/115

Buyout: 3 x 10-15 band face pull aparts

Friday 6/29 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 2 Minutes – Calf stretches, 10 int/ext rotation (5/2.5# plates), 10 wall angels
Dynamic Warmup: Coach’s Choice

Strength: Press 5-5-5-5-5 (Attempt to increase load LIGHTLY each set, DO NOT jump in weight too fast and avoid any failed reps until last set if at all)

Metcon - 3 Rounds For Time:

400m Run
3 Rope Climbs
10 Ring Dips (5w)
20 Anchored Weighted Situps (45/25# dumbbell)

-15 Minute Cap-

*Sub band assisted or box dips as needed
*Cut runs down from 400m-200m as needed to finish under time cap…
*Situps should be completed unbroken, do not add weight if unable to complete unbroken

Buyout – 3 x 10 barefoot single leg deadlift (alternating 5 per side) and 5 minutes barefoot calf stretching and ankle mobility

Lia getting after some KB swings.

Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, quads, IT band and T-Spine/2 Minutes – lax ball pecs
Activation: 2 Rounds of: 10 kipping swings, 10 ring rows (low difficulty), 10 scapular pushups, 10 reverse lunges
Dynamic Warmup: Coach’s Choice

Metcon - “Cindy”

AMRAP 20 Minutes:

5 Pullups
10 Pushups
15 Air Squats

*Scale band assisted pull-ups/ring rows and knee/box pushups as needed
*COMPARE TO 2/18 or 9/21

Buyout – Accumulate 2 minutes in L-Sit hold (rings, parallettes or off boxes)

Thursday 6/28 WOD:

Self Myofascial Release: 3 Minutes – Foam roll hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 15 Prone Y exercise, 100m waiter walk (overhead with 45/25# plate)
Dynamic Warmup: Coach’s Choice

Strength: 18 Minutes to build to a 3 rep max squat clean

*No touch and go reps, reset before each pull but complete all 3 reps in under 30 seconds
*If no squat clean, complete 3 reps of 1 power clean and 1 front squat
*Complete warmup sets and make 4-5 heavy attempts in 18 minutes

Metcon – For Time:

21-15-9

Deadlift (275/155)
50 Double Unders

-10 Minute Cap-

*Level 2: 225/135
*Level 1: 185/115

Buyout: 3 x 10-15 band face pull aparts