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CrossFit Benchmark WOD: “Barbara” – Tuesday 6-18

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General Warm-Up:

**3 Rounds:**
10 T-Raises
15 Banded Side Steps (right)
10 Y-Raises
15 Banded Side Steps (left)

**Stretching & Mobility:**
3 Rounds:
:30sec. Doorway Stretch (both arms)
:30sec. Cobra Stretch
:30sec. Spiderman Stretch (both legs)

 

Specific Warm-Up:

* Athletes partner up and work through the following
* 5 reps of each
1) Hollow Rock
2) Single Arm Ring Row
3) Scap Pull-up
4) Kip Swing
5) Pull-up

WOD

“Barbara”
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min. b/t rounds

Level 2:
“Barbara”
5 Rounds:
10 Pull-Ups
20 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min. b/t rounds

Level 1:
“Barbara”
5 Rounds:
10 Ring rows
10 Push-Ups
20 Sit-Ups
20 Air Squats
Rest 3min. b/t rounds

“Coachella” – Saturday 6/15

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Coachella
Partner WOD:
For Time:
80-60-40
KettleBell Swings (70/53#)
Toe-2-Bar

*Run 800m after each round of TTB sets and at the end*
*Both partners run, but break up the swings and T2B*

Level 2:

Partner WOD:
For Time:
80-60-40
KettleBell Swings (53/35#)
50-40-30
Toe-2-Bar
*Run 800m after each round of TTB sets and at the end*
*Both partners run, but break up the swings and T2B*

Level 1:

Partner WOD:
For Time:
80-60-40
KettleBell Swings (35/25#)
20-20-20
Hanging knee raise

*Run 400m after each round of TTB sets and at the end*
*Both partners run, but break up the swings and T2B*

“Do it for Papi” & Gymnastics Class – Thursday 6-13

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General Warm-Up:
3 Rounds:
1) 50′ bear crawl forward
2) 50′ bear crawl backward
3) 50′ pike + toe drag
4) 10 partial kick-ups
5) 3 Wall walk
6) 5 HS walk to wall
7) HS walk 20′

Specific Warm-Up:

**Box Jump:**
3 Rounds:
5 Step-ups
5 Jumps in place
5 Box Jumps
5 Depth Jump off of box

WOD:

“Do it for Papi”
10min. AMRAP:
10 Box Jump (30/24″)
30ft. Handstand Walk

Level 2:
10min. AMRAP:
10 Box Jump (24/20″)
:30 HS Hold

Level 1:
10min. AMRAP:
10 Box Step Up (20/14″)
60ft. Bear Crawl

 

Gymnastics Class **6:00PM Only**

“Anyone Can Be A Lawyer” – Tuesday 6-11

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For Time:
200m Farmer Carry (35/20# DBs)
50 Push Press (35/20# DBs)
50 Sit-ups
200 Farmer Carry
50 Sit-ups
50 Push Press
200m Farmer Carry
100 Dumbbell Snatch (35/20#)
200m Farmer Carry

Level 2:

For Time:
200m Farmer Carry (25/15# DBs)
50 Push Press (25/15# DBs)
50 Sit-ups
200 Farmer Carry
50 Sit-ups
50 Push Press
200m Farmer Carry
100 Dumbbell Snatch (25/15#)
200m Farmer Carry

Level 1:

For Time:
200m Farmer Carry (15/10# DBs)
50 Push Press (15/10# DBs)
50 Sit-ups
200 Farmer Carry
50 Sit-ups
50 Push Press
200m Farmer Carry
100 Dumbbell Snatch (15/10#)
200m Farmer Carry

“Boob Salad” & Oly – Monday 6-10

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For Time:
10 Muscle-Ups
20 Front Squat (155/105#)
30 Front Rack In-Place Lunge (155/105#)
20 Front Squat (155/105#)
10 Muscle-Ups

Level 2:

For Time:
10 Jumping Muscle-Ups
20 Front Squat (115/75#)
30 Front Rack In-Place Lunge (115/75#)
20 Front Squat (115/75#)
10 Jumping Muscle-Ups

Level 1:

For Time:
15 Ring Rows
20 Front Squat (75/55#)
30 Front Rack In-Place Lunge (75/55#)
20 Front Squat (75/55#)
15 Ring Dips

 

Olympic Lifting Class **4:00PM Only**