CrossFit Tribe

Rich taking on DT!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, lats and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 20 Pvc pass-thrus, 20 pvc overhead squats, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: EMOM For 5 Minutes Complete 2 Snatches @ 80%

Then:

AMRAP 2 Minutes: Max Rep Snatches @ 80%

*Attempt to go 10 for 10 for the EMOM portion and add total reps during AMRAP for total score.

Metcon – AMRAP 12 Minutes:

15 OH Squats (95/65)
10 Pull-ups
200m Run

Level 2: 75/55
Level 1: 65/45

Extra Credit: 3×10 Front Racked Walking Lunge Steps (Go heavy – choose Load)

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

Elements Class:

Strength/Skill: Clean and Jerk

Metcon – AMRAP 8 Minutes:

3 Hang Power Clean and Jerk (45/33)
Max burpees in remainder of minute

Friday 6/21 WOD:

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

Strength: Deadlift 2-2-2-2-2

Metcon – For Time:

21-18-15-12-9-6-3

KB Swings (53/35)
Push Press (75/55)

Extra Credit – Tabata Hollow Body Hold

Buyout: 2 Minutes – Calf and ankle mobility, 2 Minutes – Pigeon pose, 2 Minutes – Band hamstring stretch

Awesome shot, John showing off picture perfect technique on his deadlifts.

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, lats and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 1 Minute – Pec stretch, 1 Minute – Internal rotation stretch
Dynamic Warmup: Coach’s Choice

Metcon – 3 Rounds For Time:

5oom Row
20 Burpee Box Jumps (24/20)
400m Run

*25 Minute Cap

Extra Credit: EMOM For 10 Minutes 3, 2 or 1 Muscle-up/Transition/Pull-up + Ring Dip Combo

Thursday 6/20 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, lats and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 20 Pvc pass-thrus, 20 pvc overhead squats, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: EMOM For 5 Minutes Complete 2 Snatches @ 80%

Then:

AMRAP 2 Minutes: Max Rep Snatches @ 80%

*Attempt to go 10 for 10 for the EMOM portion and add total reps during AMRAP for total score.

Metcon – AMRAP 12 Minutes:

15 OH Squats (95/65)
10 Pull-ups
200m Run

Level 2: 75/55
Level 1: 65/45

Extra Credit: 3×10 Front Racked Walking Lunge Steps (Go heavy – choose Load)

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

Elements Class:

Strength/Skill: Clean and Jerk

Metcon – AMRAP 8 Minutes:

3 Hang Power Clean and Jerk (45/33)
Max burpees in remainder of minute

Marisa cruising through some oh walking lunges!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and lats
Mobility: 2 Minutes – Calf and ankle mobility, 10 Wall angels, 10 pvc pass thrus, 10 pvc oh squat, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean and Jerk (Increase each set, building up to no more than 80%)

Metcon – “DT”

5 Rounds For Time:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Level 2: 135/95
Level 1: 115/75

Extra Credit: 75 GHD Sit-ups or 150 Ab-Mat Sit-ups

Buyout: 2 Minutes – Band hamstring stretch, 2 Minutes – Pigeon pose, 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

Wednesday 6/19 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, lats and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 1 Minute – Pec stretch, 1 Minute – Internal rotation stretch
Dynamic Warmup: Coach’s Choice

Metcon – 3 Rounds For Time:

5oom Row
20 Burpee Box Jumps (24/20)
400m Run

*25 Minute Cap

Extra Credit: EMOM For 10 Minutes 3, 2 or 1 Muscle-up/Transition/Pull-up + Ring Dip Combo

Matt putting in work!

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 mobility, 2 Minutes – Wall quad stretch, 1 Minute – Pec stretch, 1 Minute – Internal rotation stretch
Dynamic Warmup: Coach’s Choice

Strength: 20 Minutes To Establish a Heavy Front Squat (Build up to a heavy single for the day)

Metcon – AMRAP 12 Minutes:

25 Wallballs (24/20)
50 Double Unders
25 Push-ups

Level 2: 25 Double Unders
Level 1: 50 Singles

Extra Credit – 10×5 Ring Rows (Highest Difficulty)

Buyout: 2 Minutes – Calf and Ankle Mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Pec stretch

Tuesday 6/18 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and lats
Mobility: 2 Minutes – Calf and ankle mobility, 10 Wall angels, 10 pvc pass thrus, 10 pvc oh squat, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean and Jerk (Increase each set, building up to no more than 80%)

Metcon – “DT”

5 Rounds For Time:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Level 2: 135/95
Level 1: 115/75

Extra Credit: 75 GHD Sit-ups or 150 Ab-Mat Sit-ups

Buyout: 2 Minutes – Band hamstring stretch, 2 Minutes – Pigeon pose, 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

Anyone want to bust out the prowlers tomorrow and hit some heavy prowler pushes!

Sorry for the last minute announcement guys but unfortunately Rachele is unable to run yoga tomorrow due to a race she’s participating in.  No yoga tomorrow, we’ll let you know when we’re back on.

“Olympic Lifting Session/Open Gym”

Oly Lift: Snatch

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