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Partner WOD

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CrossFit Black Box – CrossFit

Warm-up

500m Row

400m Run

3 Rounds

10 Dislocators w/pvc

10 OHS w/pvc

10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

Teams of 2:

You Go I Go Format

AMRAP in 8min:

8 Deadlifts, 185/135

12 Wall Balls, 20/14

2min Rest

AMRAP in 8min:

4 Power Cleans, 135/95

8 Bar-Facing Burpees

2min Rest

AMRAP in 8min:

6 Thrusters, 95/65

3 Bar Muscle-ups
*Scale BMU to jumping BMU. Score is total reps for all 3 combined.

Cool Down

-Banded overhead distraction

-Banded across the body

-Pigeon Pose

June 9, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

1min Samson stretch each side

50ft walking lunges

50ft spiderman crawl

50ft duck walk

Weightlifting

Back Squat (3×3-3-3-3)

3 sets of 3-3-3-3

Rest :20 between sets, rest 2:30 between cluster of sets.

Post weight for last cluster of sets

Metcon

Metcon (No Measure)

EMOM for 10min:

Odd: Row 15/12 Calories

Even: Max Box Jump Overs in 40 Seconds, 24/20″
**Looking for around 40 seconds to hit calorie target in the odd minutes..scale as necessary. Push the pace to get as many box jump overs as possible in each even minute.

Cool Down

-Pigeon pose

-Banded hamstring stretch

-Rollout glutes and back

Competitor/Accessory

Metcon (Time)

For Time

30 GHD Sit Ups

30 Handstand Push Ups

20 GHD Sit Ups

20 Strict Handstand Push Ups

10 GHD Sit Ups

10 Parallette Handstand Push Ups
Scale Parallette to Deficit Handstand Push Ups

If cannot do HSPU, scale to Push Presses with increasing weight.

Unloaded Friday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Goblet Squat (20-20-20-20)

Every 1:15 seconds for 5 minutes, perform 20 Goblet Squats, increasing weight each round. Find the heaviest set possible

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

10 Box Jumps 24/20

20 Abmat Sit Ups

Cool Down

Cobra Pose

Pigeon Pose

Couch Stretch

KB Calf Smash

June 8, 2017

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CrossFit Black Box – CrossFit

Warm-up

200m run

100m run backwards

20 Frankensteins

1min side to side leg swings

50ft high knees

50ft butt kickers

Samson stretch

Metcon

()

Metcon (AMRAP – Rounds and Reps)

Amrap in 15min:

“Helen”

1 round of Helen=

400m Run

21 Kbs, 53/35

12 Pull-ups

Cool Down

Competitor/Accessory

Bench Press (1 Rep Max)

work up to a 1 rep max bench press

Unloaded Thursday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

“Rowing Helen”

500m Row

21 KB Swings 53/35

12 Pull Ups

Metcon (Time)

For Time

100 Push Ups

Cool Down

Roll out Chest and Shoulders w Lax Ball

Roll Out Lats w Lax Ball

Pigeon Pose

June 7, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Frankenstein steps

20 Walking Lunges

3 rounds:

5 Strict pull-ups

10 Hand Release Push-ups

15 GHD Sit-ups

Weightlifting

Metcon (Weight)

One set E2M for 10 Minutes:

10-8-6-8-10 Clean and Jerk, 135/95

**IMPORTANT** Scale weight as necessary to stick to TOUCH AND GO, UNBROKEN SETS. Roughly 30 seconds or less of work, 90 seconds of rest.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3 Burpees

*50ft Walking Lunges before each set

Cool Down

-Pigeon Pose

-Banded hamstring stretch

-Super front rack w/band

Competitor/Accessory

Power Snatch (3-3-3-3-2-1-1-1)

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

Unloaded Wednesday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Single Arm Dumbell Press (10-10-10-10)

12 mins to work on 4 sets of 10 Single Arm Dumbell Presses, work up to the heaviest possible set of Unbroken 10

4 sets each arm

Metcon (Time)

21-18-15-12-9-6-3 of Burpees

*50ft Walking Lunges BEFORE each set*

Cool Down

Roll Out Shoulders w Lax Ball

Roll out Chest w Lax Ball

Pigeon Pose

Roll Out Glutes w Foam Roller

Eric’s Bday!

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CrossFit Black Box – CrossFit

Warm-up

-Rollout feet w/lax ball

-1min calf stretch each leg

-1min pigeon pose each side

-200m run

-20 Frankenstein steps

-20 Walking Lunge steps

-2min in the bottom of a squat

Metcon

Metcon (Time)

For time:

150 Double Unders

40 T2B

27 Thrusters, 75/55

100 Double Unders

30 T2B

21 Thrusters, 75/55

50 Double Unders

20 T2B

15 Thrusters, 75/55

25 Double Unders

10 T2B

9 Thrusters, 75/55

Cool Down

-Calf rollout w/kb

-Pigeon pose

-Samson stretch

Competitor/Accessory

Metcon (No Measure)

2 rounds:

400m Sled Drag (add2 45’s to the sled)

400m Farmers Carry 70/53

Then, not for time:

4 sets of 15 Reverse Hypers

Accumulate 3min w/Dball Hug Hold 150/80

Accumulate 6 min ring plank hold

Unloaded Tuesday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:

150 Double Unders

40 T2B

27 DB Thrusters 35/25

100 Double Unders

30 T2B

21 DB Thrusters 35/25

50 Double Unders

20 T2B

15 DB Thrusters 35/25

25 Double Unders

10 T2B

9 DB Thrusters 35/25

Cool Down

KB Calf Smash

Cobra Pose

Samson Stretch

Pigeon Pose

June 5, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 rounds

1min leg swings

100m jog

10 Spiderman stretch steps

10 Frankentsteins

10 Box Jumps, 24/20″

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*12min time cap

Weightlifting

Deadlift (3×3-3-3-3)

3 sets of 3-3-3-3

*Rest 20 sec between sets. Rest 2:30 between clusters of sets.
Post wieght used for 3rd cluster of sets

Cool Down

-Supre front rack stretch w/band

-Banded hamstring stretch

-Pigeon pose

Competitor/Accessory

Metcon (No Measure)

5 Rounds

1 min of easy Rowing

5-8 Muscle Ups