Categorized as: Beast Mode

3-4-5 March 2014 at CrossFit 619

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Monday

1. 10 x 1 Pull Over
2. 5 x 1 Skin the Cat
3. 15 Minutes Shoulder Mobility PVC, LaCrosse Ball, Indian Clubs, Bands

Strength
Giant Set
Back Squat
6 x 6 (9)
Strict Toes to Bar
6 x 6
Toes to Rings
6 x 12
Every 4 Minutes

3 x 2 Front Squats
3 x 25 GHD Sit Ups
or
3 x 20 Walking Lunges 95/65 75/55 65/45

3 Rounds
12 Overhead Squats (Front Squats for Open Athletes)
95/65 75/55 55/35
12 Ring Rows
24 3 Count Bicycles
1 Rope Climb
then
2000 Meter Run

X. 1000 Meter Row x 2
Y. IT Band Mobility
Z. Foam Roller Calves

Tuesday

1. 5 x 3 Deadlift @80%
2. 5 x 5 30 Inch Box Jumps
3. 4 x 7 Strict Handstand Push Ups

Strength

Barbell Row
6 x 8
Wall Balls
6 x 15 (12)
Every 3 Minutes

WOD 1
5 Rounds for Time
9 Thrusters 100/70 Level 2 75/45 Level 3 45/35
9 Strict Pull Ups

WOD 2
3 Rounds
10 Box Jumps
15 Burpees
20 Wall Balls
400 Meter Run

X. 500 Meter Row x 2
Y. 20 Minutes Stairmaster
Z. Foam Roller Lats, Traps, and LaCrosse Ball for Rhomboids

Wednesday

1. 3 x 15 Toes to Rings
2. 2 x 10 KB Snatch
3. 5 x 3 Back Squat @ 80%

3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 GHD Sit Ups
20 Kettlebell Swings
25 Double Unders

4 Rounds
800 Meter Run
500 Meter Row

X. Calf Mobility
Y. Hamstring Mobility’
Z. Low Back Mobility

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3 – 7 February 2014 at CrossFit 619

Monday
1. Front Squat 5-5-3-3-3-1-1-1-1
2. 8 x 5 L Hang Pull Ups Every 3 Minutes
3. 10 Minute Every Minute on The Minute 10 GHD Sit Ups

Strength
Superset
Every 4 Minutes
Back Squat
4 x 5 (8)
Strict Pull Ups
4 x 15

Superset
Front Squat
3 x 8
GHD Sit Ups
3 x 25
Every 4 Minutes

Skillwork
Power Snatch/Overhead Squat

12 Minutes AMRAP (As Many Rounds As Possible)
5 Power Snatches Level 1 115,80 Level 2 95/65 Level 3 75/55

7 Overhead Squats

9 Box Jumps 24/20

X. 4 Rounds 15 Thrusters and 300 Meter Row
Y. 5 Minutes Air Dyne
Z. 1 Mile Jog

Tuesday

1. 4 X 15 Handstand Push Ups
2. Skin the Cat and PVC Mobility
3. I’s , Y’s , and T’s

12 x 1 Clean and Jerk

Team WOD
3 rounds
80 Wall Balls 25/16 Level 2 20/14 Level 3 16/12
60 Kettlebell Swings 2.0/1.5 Level 2 1.5/1.0 Level 3 1.25
40 Burpees

Hit X,Y, or Z with Remainder of Class Time

X. 4 Rounds 800 Meter Run 2 Minute Rest
Y. 20 Minutes Stair Master
Z. Foam Roller Mobility 15 Minutes

Wednesday

1. 3 x 10 Strict Pull Ups
2. 3 x 40 Unbroken Double Unders
3. 3 x 30 Feet Handstand Walks Every 4 Minutes

3 x 5 Weighted Pull Ups
Every 2 Minutes
4 x 7 Pendlay Row
Every 3 Minutes
2 x 12 Barbell Row
Every 3 Minutes
6 Minute AMRAP
9 Ring Rows
12 Box Jumps

3 Minute Rest

8 Minute AMRAP
10 Toes to Bar
30 Double Unders

X. Foam Roller Lats
Y. LaCrosse Ball Rhomboids
Z. Lower Back PNF Stretching

Thursday

1. 5 x 3 Touch and Go Squat Snatch Every Minute on The Minute
2. 5 x 3 Touch and Go Clean and Jerk Every Minute on The Minute
3. 5 x 5 Back Squat Every 4 Minutes Find your 5 Rep Max

Strength
Superset
Every 4 Minutes
Overhead Squat
4 x 5 (8)
Handstand Push Ups
4 x 12

Strength
Superset
Every 4 Minutes
Front Squat
4 x 5 (8)
Military Sit Ups
4 x 25

4 Rounds

20 Wall Balls
1 Rope Climb
20 Double Unders
1 Rope Climb
14 Thrusters 95/65 Level 2 75/55 Level 3 65/45
1 Rope Climb
14 Pistols
1 Rope Climb

X. USD Loop
Y. 15 Minutes Stairs
Z. Foam Roller Mobility

Friday

1. 6 x 1 Push Jerk Every Minute on The Minute
2. 6 x 1 Split Jerk Every Minute on The Minute
3. 6 x 1 Military Press Every 3 Minutes

Strength

3 x 5 Strict Press
Every 2 Minutes
4 x 7 Bench Press
Every 3 Minutes
2 x 12 Bench Press
Every 3 Minutes

Wait 2 Minutes
Find Your 20 Rep Max Bench

4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts Level 1 185/135# Level 2 155/105 Level 3 115/80
6 Hang Power Cleans
3 Shoulder to Overhead

X. LaCrosse Ball Mobility
Y. Mashing Calves
Z. Foam Roller IT Band 10 Minutes

17 September 2013 Beast Mode

 

crossfit 619 san diego

Tuesday

1. 5 x 3 Snatch Pulls @ 90 to 100% of 1RM

2.  20-25-30 Unbroken Russian Kettlebell Swings

3. 8 x 1 Rope Ascents

Strength

Back Squats

5 x 8

Front Squats

4 x 5

CrossFit 619 WOD

35-25-15

Double Unders

Wall Balls

Burpees

X. 5 x 3 Deadlift @ 85% of 1RM

Y. Spinal Decompression Exercises

Z. IT Band and Calf Mobility on Foam Roller

16 September 2013

crossfit 619 san diego

Monday

1.3 x 10 Alternating Dumbell Snatches 80/50

2. 2 x 15 Strict Pull Ups

3. 10-20-30 Unbroken Double Unders

Power Development

Every 2 Minutes for 12 Minutes

6 x 1 Hang Power Snatch + 8 Overhead Squat

LaCrosse Ball Mobility Between Sets

Every 2 Minutes for 12 Minutes

6 x 1 Clean and Jerk

LaCrosse Ball Mobility Between Sets

CrossFit 619 WOD

5 Rounds

9 Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95

9 Ring or Bar Dips

X.  20-25-30 Unbroken Wall Balls Rest as Needed

Y.  10 Minutes Foam Roller Mobility

Z. 2 X 500 Meter Row (3 Minute Rest Intervals)

CrossFit Beast Mode 11 September 2013

Wednesday

1. 25 True Push Ups + 25 Leg Lifts (Full Range)

2. Dynamic Flexibility Complex

3. Take 10 Minutes to Find 1 Rep Max Dumbell Clean

Strength

Conventional Deadlift 9-7-5-3-1

10 rounds for time

5   Deadlifts Level 1 315/225 Level 2 265/175 Level 3 225/155

10 Wall Balls

2   Wall walks

X. Shoulder and Low Back Mobility

Y. Hanging Decompression Stretches + Swiss Ball Decompression

Z. 800 Meter Jog at 70%

CrossFit 619 San Diego

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Monday and Tuesday at 619 2013

 

Monday

1. 4 x 10 Toes to Bar Work on your technique and Shoulder Mobility in between sets

2. 2 x 15 Big Ass Box or Tire Jumps 1 Minute Rest Between Sets

3.  Max Unbroken Wall Balls

Strength

Back squat 10,8,6,6,6,6,6  60,65,70,75,80%…. Level 1,2

Rest 2-3 min

Power Development

Hang Power Snatch 5×3 Above the knee

Rest 2 min

Elite Only 3 x Snatch pulls 1+1 rest 15 secs between reps Rest 90 secs between double

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3 Rounds for Time

5 power cleans 205/155 Level 2 185/135 Level 3 155/115

10 front squats

15 burpees

200 m run

X.  15 Strict Pull Ups x 3 Rest 3 to 5 Minutes Between Sets

Y.   500 Meter Row x 2 Rest 3 Minutes between Row

Z.    Indian Club Mobility

Tuesday

1. 2 x 30 Kettlebell Swings 2.0/1.5 Rest 90 Seconds between sets

2.  2 x 15 Handstand Push Ups Rest 90 Seconds between sets

3. 12 min to complete

60 du unbroken

30 sec L-sit

5 bar muscle ups

 

Power Development

5 x 3 Push or Split Jerk

Rest 2 min

WOD

Every Minute on The Minute 20 min

Even 5 Shoulder to Overhead Level 1 155/115 Level 2 135/105 Level 3 115/95

Odd 7 kb swings 2.0/1.5

 

X.  GHD Sit Ups 3×20 Rest 45 Seconds between sets

Y.  3 x 8 Windmills with Kettlebell L/R

Z.  Rolling Ropes Matador and Sideways Roll Skillwork

Yes means Yes and No means No

1. Take 10 Minutes to find Max Handstand Walk Distance

2. 5 x 5 Heavy Thrusters 3-5 Minute Rest Intervals

3. 3 to 9 Ring Muscle Ups Rest as Needed

Strength
3 to 4 Minute Rest Intervals

Back Squats
10-8-6-4-2
20 Hollow Rocks Between Sets
Grind Pecs with LaCrosse Ball
Front Squats
2-4-6-8-10
10 V Ups Between Sets
Grind Deltoids with LaCrosse Ball

WOD
3 rounds of:
10 Chest to Bar Pull-ups
10 Overhead Squats (135, 95#)
10 Burpees

X. 30 X 3 GHD Sit Ups

Y. Foam Roller for Lower Extremity

Z. 500 Meter Row X 2 (3 Minute Rest LaCrosse Ball Between Scapulae)