04/28/2020

Warm-up
Warm-up
4 Rounds x
5 Push Ups
5 Football Burpees
5 Squats
+
3 Rounds x
10 Hollow Rocks
5/5 Dumbbell Snatch
5/5 Dumbell Overhead Lunge
3 Inch Worm
+
(optional)
3 Rounds Barbell Complex I
6 Reps
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row

Full Tools for STRENGTH
Metcon (Weight)
6 Rounds x
light to medium
2 Snatch Deadlift +
1 Snatch High Pull +
1 Muscle Snatch +
1 Power Snatch +
2 Overhead Squat
Snatch (Every 90 sec x fail – building AHAP within reason)
Same as yesterday, go as long as it feels good
Snatch Pull (5 x 1-3; at 1RM Snatch)
Metcon
Accessory Work:
A:
Strict Pull Up // Romanian Deadlift
5 x 5-8 // 5 x 8-12; medium weight

B:
Bentover Row // Overhead Squat
4 x 8-12 // 4 x 6-10

C:
Widegrip Pull Up // GHD Back Extension
4 x 8-12 // 4 x 8-12

D:
Ring Row // Hamstring Curl
4 x 12-15 // 4 x 8-15

Limited Tools for STRENGTH
Metcon (Weight)
EMOM x 12
6-10 DB or KB Snatch
– alternate arms each round
– ODD = Left
– EVEN = RIght
– with heavier KB, decrease reps, use swing version
– with lighter DB, go from ground
Metcon (AMRAP – Reps)
Pick 1:
5 Rounds per side x
5-8 DB Overhead Squat
OR
10 min AMRAP
Alternating Turkish Get Ups
Metcon (Weight)
Single-Leg Offset Deadlift
4 x 8-12 per leg
Metcon (AMRAP – Rounds and Reps)
Accessory Conditioning:
14 min x
12/12 Bench Row
9/9 Bicep Curl
6/6 Upright Row

Full Tools for ENDURANCE
Power Snatch (5 x 7; building)
The goal here is touch-and-go reps, trying to see what weight is the heaviest your can complete and stay smooth. We will build upon this across subsequent sessions.
Deadlift (4 x 15-20; building)
Keep the weight around what you would use for Diane – 225/155. Hold it together across all 5 sets or see if you can still do it with SLIGHTLY heavier weights
Metcon (Time)
21-18-15-12-9-6-3
Pull Ups/Ring Rows
GHD Sit Ups/Weighted AbMat Sit Up

Limited Tools for ENDURANCE
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

This is not the Open, so take this workout a little bit easier so that you don’t blow up your lower back
Metcon (Time)
21-18-15-12-9-6-3
Renegade Rows (alternating)
Weighted AbMat Sit Ups
Core 400 (Time)
"CORE 400"
"Core 400"
150 Double Unders
100 Sit Ups
75 Push Ups
50 V-Ups
25 Burpees

General Fitness
Metcon
General Fitness
Stuff that everybody can do!

Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away

3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck

3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold

SKILL WORK:
check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"

WOD:
"Fartlek Run"
40-30-20-10
Run 1 min
Push Ups
Run 1 min
Air Squats
Run 1 min
Lunges (lunges total)
Run 1 min
Football Burpees

GET BETTER AT DOUBLE UNDERS – ROUND 2
Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*

Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can

Double Under Challenge 2:
Complete 300 Double Unders

Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders

Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders

SOCIAL CHALLENGE
Find 1 song from the 1960s, 1970s, 1980s, 1990s and 2000s to put on the"ON TRACK ULTIMATE PLAYLIST"