“Four Wheeler”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Slow 10m Shuttle Runs

Medium Row

Medium 10m Shuttle Runs

Faster Row

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching

5 Good Mornings

5 Back Squats

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Pausing Front Squats

:30 Seconds Air Squats

Banded Walks

10m

forward and backwards

then

side to side

2: Squat Clean 12 min emon (12×1)

Build to Heavy Single

Use first 4 minutes as warm ups

Build to a heavy from 5 min and on

3: “Four Wheeler” (Time)

2 Rounds:

400 Meter Run

28/21 Calorie Row

12 Squat Cleans (RX +135/100)(115/80)

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to. Warming up for the conditioning piece prior to weightlifting in order to allow for a smooth transition. If unable to bike, complete one of the following:

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“Hot City”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Spidermans

Walkouts

Single Unders

Active Samson

Push-up to Down Dog

Single Unders

Air Squats

Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: 28 min EMON (No Measure)

1 . 9 kb swings

2. 7 goblet squats

3. 9 sit ups

4. 7 push ups

“Lead Foot”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

2: Warm-up (No Measure)

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Then

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

3: Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4

21 Calorie Row

21 Burpees

21 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

18 Calorie Row

18 Burpees

18 Toes to Bar

rest 4 minutes

AMRAP 4:

15Calorie Row

15 Burpees

15 Pull-ups

Movement Substitutions

In order of preference for stimulus

Reduce Repetitions

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Movement Substitutions

Reduce Repetitions

Toes as High as Possible

Knees to Chest

GHD Sit-ups

Sit-ups

“Sitting Pretty”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Line Drills

200 Meter Run

from wall to rig

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

2: Metcon (Time)

Empty sled

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push

40 AbMat Sit-Ups, 200m Run, 100m Prowler Push

30 AbMat Sit-Ups, 200m Run, 100m Prowler Push

20 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

Can sub row for run

“Snatch IT”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

From wall to Rig

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

High Knees

Butt Kickers

Skip for Height

2: Warm-up (No Measure)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell

3: Warm-up (No Measure)

The Burgener Warm-up

first with PVC then go through with a empty barbell

1.Down and up

2.Elbows high and outside

3.Muscle snatch

4.Snatch land

5.Snatch drop

6.Hang power snatch

4: Power Snatch (10×1)

15 mins

Power Snatch

Build to Heavy Single

5: Metcon (Time)

“Isabel”

30 Power Snatches (135/95)

Starting the day off by building to a heavy single power snatch. Following this, athletes will complete the CrossFit benchmark workout, “Isabel”. The weightlifting piece is a great opportunity for the group to build the skills and positions of the power snatch that will assist them in improving their previous “Isabel” times. Athletes should build to something heavier than they will use in the conditioning piece. Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. Rather than undoing what was done in the weightlifting skill piece before, the focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.

“Sitting Pretty”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Metcon (Time)

For Time:

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push

40 AbMat Sit-Ups, 200m Run, 100m Prowler Push

30 AbMat Sit-Ups, 200m Run, 100m Prowler Push

20 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

“100 Proof”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Front Rack Stretch

Medium Row

Active Samson

Active Squat Hold

Fast Row

Air Squats

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell

Mobility

Ankle Stretch

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

2: 100 Proof (Time)

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault) 1000 m Row

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault) 1000 m row

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.