“Ball Hogs”

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

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

2: Warm-up (No Measure)

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

3: Warm-up (No Measure)

Movement Prep with a med ball

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

4: Warm-up (No Measure)

Movement Prep

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

Grab Workout weight and repeat

5: Warm-up (No Measure)

Movement Prep

:30 Seconds Each

Just Legs

Legs & Torso

Torso & Arms

Full Body

6: “Ball Hogs” (AMRAP – Rounds and Reps)

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute 10 meter shuttle runs.

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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

“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:

“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”.