1. WARM UP
A. Mobility
- Double Ball: Thoracic Spine with Plate
- Couch Stretch
- Band: Pec & Neck
B. Dynamic Warm Up
- MB Clean Warm Up
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD
3 rounds for time of:
- 50 Double-unders
- 40 Sit-ups
- 30 Medicine ball cleans, 20 pound ball
- 20 Pull-ups
- 10 Handstand push-ups
1. WARM UP
A. Mobility
- Foam Roll: Quad > IT-Band
- PVC & Tennis Ball: 1st Rib
- Floor: Hip Capsule
- Band: Shoulder External Rotation
B. Dynamic Warm Up
- Speed & Agility Ladder
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD
5 rounds for time of:
- Power clean, 10 reps (135/95#)
- Wallball, 15 shots (20/16#)
1. WARM UP
A. Mobility
- Foam Roll: Adductors
- Band: Shoulder & Elbow Flexion with Neck
- PT Band & Band: Track Hamstring
B. Dynamic Warm Up
- Row: Fish Game
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD
A. METCON
- “Jag 28″
- “Brian”
B. STRENGTH
- Overhead Squat, 1-1-1-1-1-1-1 reps
- Squat Snatch, 1RM
C. ENDURANCE
- RUN – 3 x (100m + 200m + 400m)
- ROW – 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform given distance in a set. For example, run 200m in 35 econds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
D. GYMNASTICS
For Quality:
- 25 Handstand Pushups
- 25 Strict Ring Dips
- 25 Pushups
E. FLEXIBILITY
Leg Swings
- 20 Front, R & L
- 20 Side on R & L
- 20 Back on R & L
FINISH with:
Pike Stretch, 3 minutes
Pancake Split, 3 minutes
Middle Split, 3 minutes
F. MAY PAINSTORM
- “Tabata Angie”
1. WARM UP
A. Mobility
- Foam Roll: Lats
- Band: Elbow
- Band: Hip Extension
B. Dynamic Warm Up
- Lateral Tube Walk
- Posterior Lunge with Posterior Reach
- Lateral Lunge with Rotational Reach
- 3D Shoulder Matrix
- SLRDL
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD – “BRIAN”
3 rounds for time:
- 15′ Rope Climb, 5 ascents
- Back Squat, 25 reps (185/135#)
1. WARM UP
A. Mobility
- Ball: 1st Rib w/ Shoulder Flexion
- Box: Hip Flexion
- Band: Lats
B. Dynamic Warm Up
KB Warm Up – 20:10×2 rounds
- Swing
- High Pull
- Snatch
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD
A. Overhead Squats 1-1-1-1-1-1-1 reps
B. “Jag 28″
For time:
- Run 800 meters
- 28 Kettlebell swings, 2 pood
- 28 Strict Pull-ups
- 28 Kettlebell clean and jerk, 2 pood each
- 28 Strict Pull-ups
- Run 800 meters
1. WARM UP
A. Mobility
- Band: lats
- Box and Ball: hamstring
- Box and Band: hamstring
- PVC Passthroughs
B. Dynamic Warm Up
- Row 500m
2. WOD – “JAG 28″
For time:
- Run 800m
- 28 Kettlebell Swing (70/53)
- 28 Strict Pullup
- 28 Two-handed KB Clean and Jerk (70/53)
- 28 Strict Pullup
- Run 800m
Post loads and times to comments.
1. WARM UP
A. Mobililty
- Ball & Box: Hamstring
- Barbell: Sink Stretch
- PT Band & Band: Samson with Lunge
B. Dynamic Warm Up
- Row 5-10 min
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD – 2012 CrossFit Games Regional: Individual Event 6
For time:
3 rounds of:
- 7 Deadlift (345/225#)
- 7 Muscle-ups
Then,
3 rounds of:
- 21 Wallball Shots (20/14#)
- 21 Toes-to-bar
Then,
- 100 foot Farmer carry, 100/70# dumbbells
- 28 Burpee Box Jumps, (24/20″)
- 100 foot Farmer carry, 100/70# dumbbells
- 3 Muscle-ups
1. WARM UP
A. Mobility
- Ball: Foot
- Foam Roll: IT-Band > Quad
- Couch Stretch
B. Dynamic Warm Up – POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Hops
- Wall Lean
- Front Lunge
- Charlie’s Angels
- Arms Behind Back
C. Burgener Warm Up
D. Skill Transfer Drills
2. WOD
3 rounds for time of:
- Run 800 meters
- Rest 2 minutes