CrossFit Journal: The Performance-Based Lifestyle Resource

09/20/17

19

Sep

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Walk the Floors 10 Knee Circles 10 2 Taps 10 PVC Pass Throughs 5 BB Power Snatch from Power 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid-shin 10 Kips 5 Kipping Pull-ups (10 Ring

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09/19/17

18

Sep

2017

WARM-UP 3 Rounds 10 Air Squats 10 Lunges (total) 50 Singles WOD 3 Rounds For Time 15 Dumbbell Cleans (25/35) 12 Front Rack Lunges (total) 90 Double Unders COOL DOWN 200m Jog Foam Roll Quads 3-5 passes (per leg) Foam Roll Calves 3-5 passes (per leg) Wall Calf Stretch

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09/18/17

17

Sep

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Walk the Floors 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Strict Press 10 BB Push Press 10 BB Push Jerks 200m Run WOD 4 Rounds for time 400m Run 15 Shoulder to Overhead (75/115, MRx 65/95 Rx+

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09/16/17

15

Sep

2017

WARM-UP CFDFB Warm-Up WOD BEACH WOD (Meet at Tower 4) 4 Rounds for Time Run from Tower 4 to Tower to Tower 2 and Back 25 Burpees COOL DOWN Catch a Tan!

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09/15/17

14

Sep

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 15 Sit-ups 25 Jumping Jacks 5 Burpees 50 Singles 30 Second Handstand Hold (plank) WOD Teams of 2 25 Minute AMRAP Row 100 Cal 50 Double Unders 25 Handstand Push-ups

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09/14/17

13

Sep

2017

WARM-UP 2 Rounds 10 BB Good Mornings 10 Kips 10 BB Deadlifts 10 Sit-ups 10 BB Power Cleans WOD 15 Minute AMRAP 5 Power Clean (95/135, MRx 65/95, Rx+ 105/155) 10 Toes To Bar 15 Deadlifts COOL DOWN 3×10 Banded Good Mornings Foam Roll Back (arms across chest) 3-5 passes

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09/13/17

12

Sep

2017

WARM-UP CFDFB Warm-up WOD 4 Rounds for Time 400m Run 10 Wall Balls (14/20) 15 Kettlebell Swings (35/53) 20 Box Jumps (20/24) COOL DOWN 200m Jog Foam Roll IT Band 3-5 passes 3×10 Banded Pass Throughs (increasing tension)

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09/12/17

11

Sep

2017

WARM-UP 3 Rounds 10 Kips 10 BB Front Squats 10 BB Power Snatches WOD 20 Minute AMRAP Teams of 2 10 Chest to Bar Pull-ups 20 Front Squats (75/115, MRx 65/95) 30 Power Snatch COOL DOWN 3×10 Banded Arm Circles Foam Roll Upper Back (arms across chest) 3-5 passes Foam

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09/07/17

6

Sep

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 Push-ups 5 BB Deadlifts 5 BB Front Squats 5 BB Hang Cleans 5 BB Strict Press FRONT SQUAT 5×3 (building) WOD 3 Rounds for time

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09/06/17

5

Sep

2017

WARM-UP 3 Rounds 10 Cal Row 10 PVC Pass Throughs 10 Light Dumbbell Snatch WOD 20 Minute AMRAP Teams of 2 10-20-30-40-50-60-70 Row for Cal Dumbbell Power Snatch (25/35 Rx+ 35/50) COOL DOWN Foam Roll Quads (per leg) 3-5 passes Foam Roll IT Band (per leg) 3-5 passes Wall Calf

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