1153 N Academy Ave, New Braunfels TX 78130

Sept 10th-15th

//Sept 10th-15th

Sept 10th-15th

This weeks CrossFit Workouts

New Braunfels Crossfit
September

Monday

WARM-UP:

2 rounds of

200m Run

5 inch worms

5 Rollie Pollie

5/5 Single Arm KB Deadlift

10 Reverse Lunge

 

PREP:

5/5  Worlds Greatest

——

Then Deadlift Review and Empty Bar work.

 

STRENGTH: TESTING

5rm Deadlift

20 minutes to work up to a 5rm

Notes: 5-7 sets to work up to a 5rm. Perfect form and playing the quiet game.

ALL ATHLETES MUST RECORD THEIR SCORE.

 

CONDITIONING:

9 min AMRAP

400M Run or 500m Row then-

  • max rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Notes: Pick the correct to be able to move quickly.

 

Tuesday

WARM-UP:

3 rounds

50 Single Unders

10 Pass Throughs

10 Pull Aparts

10 Kick Backs

10 Bootstrappers

 

CONDITIONING :

30 min AMRAP

9 Thrusters

50m Farmer Carry

11 Burpees to the Rig

11 Goblet Step-Ups

50m OH Plate Carry

250m Run/Row

Rx: (105/75) (50/35) (45/25) Fitness: (85/55) (44/20)

 

COOL-DOWN:

Couch Stretch

Single Leg Bow

Bretzle

Wednesday

WARM-UP:

2 rounds

Bear Crawl to Each Station rd 1.

Coaches Choice to Each Staton rd 2.

10 Scap Push Ups

5/5 Lateral Lunges

10 Ring Scap Presses

10 Pass Throughs

 

PREP:

90/90 Breathing

10 Arm Slides

15/15 Internal Shoulder Rotations w/ light weight

Review Handstand Kick-Up

 

STRENGTH: (15 mins)

4 rounds:

30 sec at each stations w/ 10 sec transition

  1. 3 position Shoulder Raise
  2. Banded OH Tricep Extension
  3. Handstand Hold (advanced w/ shoulder touches)
  4. Reverse Flys
  5. Rest

 

 

CONDITIONING:

40-30-20-10

KB Swings

10-20-30-40

Double Unders

NOTES: Rx (70/44) Fitness (scale as needed)

 

COOL DOWN

Supine Twist Pose

Wrist Mobility

Lying Handcuffs

 

Thursday

WARM-UP:

400m Run or Row

2 rds w/ empty bar

5 Deadlift

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Back Squat or OHS

 

PREP:

Review the Hang (Squat) Clean

 

STRENGTH:

Every 90 seconds for 12 minutes (8 sets)

3 Hang (Squat) Clean

Build each round.

NOTES: Focus on Barbell cycling. Good Hang position with definite triple extension. This is the time to work on form over weight.

 

 

CONDITIONING: GAME DAY!!

21 – 15 – 9 reps for time.

WallBalls

Burpees

NOTES: GO FAST FAST FAST!

 

COOL DOWN

Hip Switch

Banded Shoulders

Friday

WARM-UP

Relay Game!

Then –

2 rounds

10 Goblet Squats

10 Reaching Push Ups

10 Kipping Swings

10 Pass Throughs

 

CONDITIONING:

PARTNER WOD:

Only one person working at a time.
Split reps anyway you want.

7 min AMRAP
Double Unders
(2 points per rep / single unders 1 rep per point)

Rest 2 min

7 min AMRAP
Row for Calories
1 points per rep

Rest 2 min

7 min AMRAP
DB Snatches Alternating

1 points per rep

Rest 2 min

7 min AMRAP

Pull Ups

2 points per rep

 

NOTES: Today’s partner WOD consists of four different 7:00 AMRAPs and movements that each have an associated point value. The goal here is to get as many points as you and your partner can!

Rx: 50/35 Fitness: 40/20

 

COOL DOWN:

IDO Squat

Thoracic Flow

Foam Roll everything

 

 

 

 

 

 

 

2018-09-10T00:37:12+00:00

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