Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 2 Hang Snatch – EMOM for 10 min climbing in weight – catch as low as possible with good form

Fitness: 2 Push-press – EMOM for 10 min at 7 RPE

Part 2 – Conditioning: “Seven-thirty”

Performance: 3 rounds for time of –

• 20 Wall Ball (20/14lb)
• 20 Box Jumps (24/20″)
• 20 Push-ups
• 20 Double-Unders

Fitness: 3 rounds for time of –

• 20 Wall Ball
• 20 Box Jumps
• 20 Push-ups
• 20 Double-Unders

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 1 RM Squat – Take all the time you want to do this. For all attempts over 80% get a coach to recruit a couple of spotters and wear a belt!

Fitness: Squat – work with your coach to determine your rep scheme work to a heavy single or triple

Part 2 – Conditioning: “A Need for Speed”

Performance and Fitness:

• Run 400m for time

Rest 3 minutes

• Run 800m for time

Rest 3 minutes

• Run 1m for time

Sept 24 – Our friends at JumpNrope will be at CrossFit Chattahoochee September 24th, 2016 from 3-5 pm to give you the best Double Under instruction available. The cost is 45$ and if you struggle to get your “dubs” this will be money well spent. We will have a hard cap at 20 athletes so get signed up!

Register here:
http://bit.ly/2cqKHQJ

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 2 Hang Cleans – EMOM for 10 min – climbing in weight

Part 2 – Conditioning: “SSC Benchmark” …or the WOD formerly known as: “CFJC Benchmark” (Level II Athlete Test)

Performance: For time –
Run 400m (once) …then 3 rounds of

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

If you have completed this wod under 5 minutes, feel free to upgrade to C2B pull-ups and/or a heavier KB

Fitness: For time –
Run 400m (once) / or Row 500m …then 3 rounds of

• 5 Ring Rows or Pull-up Progressions
• 10 KB Swings
• 10 Burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – working off your 1RM – 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%
(Stay conservative to save yourself for 1RM test day coming soon)

Fitness: EMOM 16: Even minutes: 5/5 one legged KB DL – with slow tempo 3 count up / 4 ct down; Odd minutes: 5 inchworms

Part 2 – Conditioning:

Performance: 7 Min AMRAP of:

• 7 KB Swings (American style, 32/24k)
• 7 Push-ups (no thigh touch, straight-legged)
• 7 Squats

Rest 2-3 min and then… perform max unbroken ring dips

Fitness: 7 min AMRAP of:

• 7 KB Swings
• 7 Elevated Push-ups
• 7 Squats

Rest 2-3 min and then… perform max unbroken stationary dips

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and scales

Part 2 – Conditioning: “Stairway”

Performance: For time –
15-12-9 reps of –

• Front Squats (135/95lb)
• Pull ups

then… 100 Double-Unders

12-9-6 reps of –

• Front Squats
• C2B Pull ups

then… 100 Double-Unders

9-6-3

• Front Squats
• Muscle-ups

then… 100 Double-Unders

Fitness: For total repetitions in 20 min, 12-9-6 reps of –

• Front Squat @ RPE 6
• Pull up Progression

Follow each round of with 150 Single-

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – EMOM 10 1 Power Clean + 1 Hang Power Clean
Fitness: E2MOM 10 (5 rounds) – 3 Power Clean RPE 6 + 20 Russian Twist

Part 2 – Conditioning: “Curious George”

Performance: 3 RFT –

• 18 Front Rack Lunge (95/65lb, L+R=2)
• 15 TTB
• 12 KB Swing (32/24k)

Fitness: 3 RFT

• 18 Weighted Lunge (L+R=2)
• 15 TTB Progression
• 12 KBS (AHAP)

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Jerk – climbing in weight each set 3-3-3-2-2-1
Fitness: Power Jerk – 6 sets of 2 climbing in weight

Part 2 – Conditioning: “Rise Today”

Performance: AMRAP 15

• 200m run Weighted (AHAP)
• 5 Hang Power Clean (95/65lb)
• 5 S2OH (same barbell)

Fitness: AMRAP 15

• 200m run Weighted
• 5 Hang Power Clean
• 5 S2OH

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not significantly. This should be where you can practice perfect form.) Spoiler alert: Save your heavy lifting for when we retest the 1RM Squat soon. Use today to practice perfect form.

Fitness: Front Squat – light volume – 3 reps every ~90 seconds at 6 RPE for 12 minutes

Part 2 – Conditioning: “Eminem”

Performance: AMRAP 9 min of –

• 6 Wall ball (20/14lb)
• 8 Russian KB Swing (32/24k)
• 12 Manmakers with DBs

**Man Maker: Push up, Row Right,Row Left

Fitness: AMRAP 9 min of –

• 6 Wall Ball
• 8 Russian Swing
• 12 DB Man Maker

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies

Part 2 – Conditioning: CF Games Open WOD 12.3 – see a full description of the standards for this workout here.

Performance: 18 min AMRAP of –

• 15 Box jumps (24/20″)
• 12 Push Press (115/75lb)
• 9 Toes-to-bar

Fitness: 18 min AMRAP of –

• 15 Box step-ups
• 12 Push Press at RPE 6
• 9 TTB progressions (sit-up, toes-through-rings, or kipping knee-ups)