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08/16/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

400m Run

Down/Back Lizard Stretch

20 Air Squats

Down/Back Incworms

10 Pushups

Down/Back Quad Stretch

20 Lunges

Down/Back High Kicks

15 Situps

Down/Back High Knees

10 Jump Squats

Down Back Butt Kickers

Mobility

Squat Hold 2:00

Weightlifting

Back Squat (2×5@60%, 2×4@65%, 2×3@75%)

Workout Prep

2 rounds

5 Burpees

5 Box Jumps

2 Rounds

5 DB Snatch

5 HSPU

Metcon

Metcon (AMRAP – Reps)

AMRAP5

10 Burpees

10 Box Jumps

rest 2 Minutes

AMRAP5

10 Alternating DB Snatch 30/20 (45/35)

10 HSPU(Strict)

Competitor Training

Push Press (4×5@70%)

Push Jerk (4×5@70%)

Metcon (Time)

Run Conditioning

3 Rounds

4x200m rest 20:

Rest 1 Min

Core Circuit

Tabatta

Alternating flutter kicks and swimmers

08/15/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

400m Run

Then

3 Rounds

25 Jumping Jacks

20 Alternating Sampson Stretches

10 InchWorms

Mobility

“Banded Shoulder Stretch 1:00 per arm

Calf Stretch on Wall 1:00 per leg

EMOM

EMOM12

Min1: 40 Sec Handstand Hold(Walk)

Min2: 10 Pistols

Min3: 45 Sec Plank

Workout Prep

100m Run

5 WallBalls

5 Ring Rows

100m Run

5 WallBalls

5 Jumping Pullups

Metcon

Metcon (Time)

3 Rounds

400m Run

20 WallBalls 20/14

15 Pull-Ups(C2B)

Competitor Training

Snatch (3@60%, 3@65%, 3@70%, 3@75%)

3 Position, each set is 3 reps, so 3@60 is pockets, above knee, below knee.

Snatch Pull (3@90%, 3@95%)

Metcon (Time)

5 Rounds

100m Sled Push 250/175

40ft Handstand Walk

Rest 1 Min

Core Circuit

3 rounds

2-point plank hold (each side) for 15 seconds

15 per leg single leg hip thrust from floor

08/14/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

Down/Back SpiderMan Lunge

20 Air Squats

Down/Back OVH Plate Lunge

20 Plate Squats

Down/Back Bear Crawl

10 Burpees to Plate

2 Rounds

Mobility

Laying Front Rack Stretch 1:00

Pigeon 1:00 Per Leg

Oly lifting

3 Jump Shrug From Pockets

3 Jump Shrug From Knee

3 Jump Shrug From Mid Shin

3 Muscle Clean (Elbows High)

3 Clean

Clean (2×3@60%, 2×3@65% , 2×2@70%)

Metcon

2 Rounds Building to Workout Weight

2 Front Squats

2 Push Press

2 Deadlifts

Metcon (AMRAP – Reps)

AMRAP8

8 Front Squats 115/75(135/95)

10 Push Press

12 Deadlifts

Core Circuit

3 rounds

:30 hollow tuck hold immediately into

10 tuck ups

:30 plank hold immediately into

10 low to high plank marches

Competitor Training

Clean Pull (2×3@85%,2×3@90%)

Front Squat (5×5@65%)

EMOM

EMOM16

Min1: 5 BMU

Min2: 10 Burpee to Target

08/12/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

2 Rounds:

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

followed by….

w/Empty Barbell

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP8

1000m Row

w/remaining time

5 Thrusters 95/65

7 Pullups

Rest 2 minutes

800m Run

w/remaining time

5 Power Cleans 95/65

7 T2B

Rest 2 Minutes

60 Cal Assault

w/remaining time

5 Push Press

7 Pushups

Core Circuit

3 Rounds

20 Tuckups

40 Bicycles

1:00 Plank

08/11/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

:30 seconds slow row

:30 seconds jumping jacks

:30 seconds medium row

:30 seconds active spidermans

:30 seconds slightly faster row

:30 seconds active samson

followed by…

2 rounds:

5 Push-ups

7 Sit-ups

9 Squats

Mobility

Pigeon Pose on Box 1:00 per side

Box Calf Stretch 1:00

Movement Review

Row

3 Rounds :30 Sec Row

Then Row 500m

Box Jump

10 Small Hops

10 Higher Hops

3 Step-ups (each leg)

3 Box Jumps (step down, lower box)

3 Box Jumps (step down, workout height box)

Burpees

3 Spidermans (each leg)

3 Push-ups

3 Frog Jumps (jump feet outside of hands from high plank position)

3 Burpees

Workout Prep

100 Meter Row

4 Burpees

4 Box Jumps

100 Meter Run

2 Burpees

2 box Jumps

Metcon

Metcon (Time)

4 Rounds:

500 Meter Row/400m Run (Alternating)

12 Burpees

21 Box Jumps (24/20)

Competitor Training

Clean and Jerk (2@70%-2@75%-2@80%-2@85%-1@90%-1@95%)

Clean Pull (4×2@100%)

Front Squat (5×4@85%)

Core Circuit

3 Rounds

:20 Tuck holds on bar

12 Supermans (slow and controlled)

14 Mountain climbers

08/10/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

Alternating With a Partner

:30 seconds easy bike

:30 seconds active spidermans

:30 seconds air squats to medicine ball

:20 seconds medium bike

:20 seconds active samson

:20 seconds front squats with medicine ball

:15 seconds hard bike

:15 seconds mountain climbers

:15 seconds medicine ball thrusters

then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

Squat Hold 2:00

Movement Review

WallBall Review

Keep Ball High (Chin Level)

Squeeze Glutes at the top!

5 Front Squats (focus on ball high)

5 Push Press (focus on breath)

5 Wall Balls (focus on squeezing glutes)

Deadlift Review

2×5 Hip Hinges

2×5 Mid Shin to Top of Knee

3×5 Full Deadlift building to workout weight

Workout Prep

5 Deadlifts

10 Wall Balls

10/7 Calorie Bike (Sub 10/7 Row, 100m Run)

Metcon

Metcon (Time)

2 Rounds:

25 Deadlifts (185/135)

50 Wall Balls (20/14)

75/50 Calorie Assualt

(Sub 1000m Row or 1000 Run)

Core Circuit

4 Rounds

8 barbell roll outs

10 bridge kickouts (controlled)

12 Sit-ups

08/09/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

200 Meter Run

20 second rotations:

Jumping Jacks

Knee to Chest

Quad Stretch

Soldier Kicks

Active Samson

Active Spidermans

2 Rounds

then

3 Walkouts

10 Sit-ups

2 Walkouts

10 Push-ups

1 Walkout

10 Air Squats

Mobility

PVC Pass Throughs: 30 seconds

Kettlebell (or DB) Ankle Stretch: 1:00 each side

Narrow PVC Pass Throughs: 30 seconds

Movement Review

KB Swings Demo

Then

Putting kettlebell down between each:

5 Kettlebell Deadlifts

5 Hip Pops (load back, squeeze glues, arms passive)

5 Russian Swings

5 Full Swings

Grab Workout weight:

5 Full Swings

Toes2Bar Demo

Then

5 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Bumper Plate Run

100m without plate

100m with plate

Workout Prep

5 Toes to Bar

5 Kettlebell Swings

100 Meter Plate Run

2Rounds

Metcon

Metcon (Time)

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

800 Plate Run (45/35)

5-10-15

Kettlebell Swings (70/53)

Toes to Bar

Core Circuit

Tabata

Bicycles

08/08/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps)

:45 seconds active spidermans

:30 seconds slow row

:30 seconds active samson

:20 seconds medium row

:20 seconds air squats

:15 seconds hard row

:15 seconds push-ups

then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

Front Rack Stretch 1:00

Couch Stretch 1:00

Movement Review

Rowing

Burpees

4 Spidermans (2 each leg)

3 Frog Jumps

2 Burpees

2 Burpees over the Erg

Thrusters

3 Front Squats

3 Push Press

5 Thrusters

Then

5 Calorie Row

5 Erg Burpees

5 Thrusters

Metcon

Metcon (AMRAP – Reps)

AMRAP 3, Rest 3:00

21/15 Calorie Row

21 Erg Burpees

Max Thrusters (75/55)

AMRAP 3, Rest 3:00

18/12 Calorie Row

18 Erg Burpees

Max Thrusters (95/65)

AMRAP 3, Rest 3:00

15/10 Calorie Row

15 Erg Burpees

Max Thrusters (115/80)

AMRAP 3

12/8 Calorie Row

12 Erg Burpees

Max Thrusters (135/95)

Core Circuit

30-20-10

Flutter kicks (count right foot only)

Toe touches (count each reach)

08/07/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Alternate 1 lap around the gym then 1 stretch:

:15 each Quad Stretch

Solider Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

Side Shuffle (facing in)

Side Shuffle (facing out)

Straight Leg Bear Crawl

High Knees

Butt Kickers

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

1:00 each

Front rack stretch

Pigeon stretch

Warm-up

Workout Prep

Clean:

Hold Receiving Position for 10 seconds

Hang Power Clean from Pockets – 3 Repetitions

Hang Power Clean from Above Knee – 3 Repetitions

Hang Power Clean from Mid Shin – 3 Repetitions

Jerk:

Hold Receiving Position – 10 seconds

Strict Press + Push Press – 3 Repetitions of each

Push Jerk – 3 Repetitions

Full Clean & Jerk – 3 Repetitions

Double Unders

:15 each:

Short Jump Single Unders

Higher Single Unders

Double Thigh Tap Jump without Rope

Double Unders or Double Under Practice

If not completing double unders, complete 150 Single Unders

Prep (with workout weight)

100 Meter Run

3 Clean and Jerks

15 Double Unders

Metcon (Time)

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double Unders

If modifying the run:

Row – 500/400 Meter Row

Assault Bike – 28/20

Core Circuit

3 Rounds

Knee to opposite elbow in high plank :30

8 V-ups right into

6 tuck ups