CrossFit Journal: The Performance-Based Lifestyle Resource

10/07/16

6

Oct

2016

WARM-UP CrossFit Basketball Burgener Snatch WOD Open WOD 13.1 17 Minute Cap 40 Burpees 30 Snatches (45/75) 30 Burpees 30 Snatches (75/135) 20 Burpees 20 Snatches (100/165) 10 Burpees AMRAP Snatches (120/210)

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10/06/16

5

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Air Squats 10 Light KB Swings 10 Kips 5 Kipping Pull-ups 30 Second Handstand Hold MU Description and Demo WOD “Nate” 20 Minute AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (53/70)

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10/05/16

4

Oct

2016

WARM-UP 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Kips 10 Situps 10 Banded Good Mornings 10 BB Good Mornings 10 BB Deadlifts 10 Box Step-ups FRONT SQUAT 5×5 @ 65-75% WOD 14 Minute AMRAP 55 DL (155/225, MRx 125/185) 55 Box Jumps (20/24) 55 T2B

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10/04/16

3

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 Air Squats 10 Push-ups 5 BB Strict Press 5 BB Behind the neck Snatch Grip Strict Press 5 BB OHS Burgener Snatch (power) OVERHEAD SQUAT 3 Reps EMOM for 6 Minutes

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10/03/16

2

Oct

2016

WARM-UP 400m Partner MB Run 10 MB Chest Toss 10 MB Soccer Toss 10 Side Rotations (each side) 10 Side Rotations (each side) 10 MB Squat Toss 10 Kips 5 Kipping Pull-ups (10 Ring Rows) STRICT PRESS 5×5 @ 70-80% (building) WOD 5-10-15-20-15-10-5 Wall Balls (14/20) Pull-ups

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10/01/16

30

Sep

2016

WARM-UP 400m Run 500m Row 10 Knee Cirlces 10 Toe Touches 10 2 Taps 10 Box Step Ups WOD “Team Small” 3 Rounds for Time (Teams of 2-3) 800m Run 50 Burpees 50 Box Jumps (20/24) 1000m Row (reps/meters divided however, run must be done together)

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09/30/16

29

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 BB Front Squats 50 Singles Burgener Snatch (Power) WOD 8 Minute AMRAP 5 Power Snatch (95/135, MRx 65/95) 50 Dubs (100 Singles) Rest 5 Minutes “Death by Squat

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09/29/16

28

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 10 Kips 10 Light KB Swings Down and Back Across the Gym High Knees Butt Kicks Karaoke RING DIPS EMOM for 8 Minutes 3-7 reps WOD “Helen” 3 RFT 400m Run

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09/28/16

27

Sep

2016

WARM-UP 200m Run 200m Row 10 Heels to Toes 10 Knee Circles 10 Push-ups 10 Air Squats 10 Box Step Ups BACK SQUAT 5×5 @ 65-75% WOD 3RFT 500m Row 25 Wall Balls (14/20) 25 Box Jumps (20/24)

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09/27/16

26

Sep

2016

WARM-UP “Thunderstruck” Burpees Burgener Clean (power) 10 Strict Press 10 Push Jerks WOD Teams of 2 30 Clean and Jerks (95/135, MRx 65/95) 30 Bar Facing Burpees 20 Clean and Jerks (105/155, MRx 95/135) 20 Bar Facing Burpees 10 Clean and jerks (125/185, MRx 105/155) 10 Bar Facing Burpees

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