20170628

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Tabata 3 Rounds: Jump rope Mountain climber 2. Under arm lacrosse ball / roll 2 minutes / side Lacrosse ball pec 2 minutes / side Lacrosse ball rhomboids 2 minutes / side 3. Corner or doorway pec stretch 2 minutes or 2 minutes / side Standing calf stretch against wall 1 minute leg straight, 1 minute knee bent each side 4. 3 Rounds 30 singles 5 ring kip swings 3 ring kip swings with hips up (larger kip) 3 DB windmill / side Gymnastics A: Metcon (AMRAP – Reps) Every 1 min…

20170627

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1.Jog 800m easy pace 2. 3 Rounds: 25′ Pigeon walk 25′ spiderman w/ vertical rotation 25′ High knee lunge w/ twist 3 kip swings 3 kipping pull-ups 5 Push-up 7 Jumping squats15 minutes or less Strength 30 minutes to do both, athlete choice on what they make the priority. If you don’t have time to Push press than you made squats the priority. Athletes use proper time management!!!! A: Back Squat (1 Rep) Build to a 1RM using sets of 3 until weight feels heavy, then switch to singles B: Push Press (1…

20160626

ShockWave – CrossFit We have a lot to get in today, so move with a purpose today!! Warm-up Attitude Nation – Snatch (No Measure) I – Basic 1. Pendley 1 2. Arch Angel II – Hit and Catch 1. Pendley 1 2. Bounce off hip (equal Distance) 3. Pendley 2 4. Hit and Catch III – Snatch 1. Pendley 1 2. Pendley 2 3. Pendley 3 4. Superman Pull 5. Hit and Catch IV – Drills (3 ea) 1. High Pull Thigh 2. Floor, thigh, High Pull 3. Snatch Push Press or Strict Press 4. Overhead Squat 5. Snatch Balance…

20170624

ShockWave – CrossFit Warm-up Metcon Metcon (Time) For time: 100 Pull-ups Farmers Walk (KB/DB), pick load, 400 m 100 Thrusters, 95/65 lbs Farmers Walk (KB/DB), pick load, 400 m 100 Burpee Box Jump Overs, 24/20 in Farmers Walk (KB/DB), pick load, 400 m Teams of 2 / split reps and farmer’s carry up as needed / no time capFarmer Walk is with a KB/DB in each hand

20170623

ShockWave – CrossFit Warm-up CrossFit baby warm up (No Measure) 2 rounds of: 5 Pull-ups 5 Ring Dips 10 Push-ups 15 Air Squats 10 Atomics 10 Back Extensions 10 Double Unders Weightlifting A: Snatch Grip Behind The Neck Split Jerk (1-1-1-1-1-1-1) build up to 1RM B: Overhead Squat (5) 5 at 40% 1RM B: Overhead Squat (5) 5 at 50% 1RM B: Overhead Squat (5) 5 at 60% 1RM Metcon C: Metcon (Time) Leah’s AOM WOD 3 rounds for time of: 8 Box Jumps, 24/20 in 17 Snatches, 75/55 lbs 17 Overhead Squats, 75/55 lbs Rx+ weight vest Recovery Tibialis…

20170622

ShockWave – CrossFit Warm-up Warm-up (No Measure) EMOM 12 minutes: 1. Row :45 2. 5x Lunge lunge squat squat 3. 5 OHS 5 Sotts press w/ PVC 4. 5 Roll-over v-sit 10 PVC goodmorining Metcon A: “The Hasselhoff” (Time) For time: Run, 1 mi 35 Deadlifts, 135/95 lbs 35 Wall Balls, 20/14 lbs 35 Pull-ups Gymnastics Do B1 or B2 not both B1: Metcon (No Measure) 3×12 low ring transition feet under rings w/ false grip into :5 low ring dip static hold 3×10 slow low ring transition to bottom of ring dip (5 seconds from extended to bottom of…

20170621

ShockWave – CrossFit Warm-up Warm-up (No Measure) Row 500m then: 2 Rounds with empty barbell 3 position clean pull (high, hang, shin) 3 position high pull 3 position muscle clean 3 front squats 3 position squat clean 3 press 3 push press 3 push jerk 3 split jerk Weightlifting A: Low Hang Clean & Jerk (3-3-3-3) -Use work up method: Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up,…

20170620

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Tabata Jump rope variations Singles Backwards Alternate feet Right foot x5/Left foot x5 High knee Double Unders (Go through twice) 2. 3 Rounds 10 arm circles forward 10 arm circles backwards 10 kip swing 20 mountain climbers 5 inch worm w/push-up 5 short broad jumps Gymnastics A: Metcon (No Measure) Accumulate 15: 1 Strict muscle-up + 1 reverse transition on high rings OR Accumulate 20: 1 Low ring transition + 1 reverse transition Metcon B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 mins of: 10…

20170619

ShockWave – CrossFit Warm-up Warm-up (No Measure) Row/Ride/Run 3 minutes Then: 2 minutes deep squat hold Then: 3 Rounds 5 Back Squats w/ empty bar 5 Goodmornings w/ empty bar 10 Spiderman Walk 10 Walking Lung Strength A: Back Squat (1 Rep) Build to a 1RM using sets of 3 until weight feels heavy, then switch to singles B: Push Press (1 Rep) Build to a 1RM using sets of 3 until weight feels heavy, then switch to singles Metcon C: Metcon (Time) 3 rounds for time of: 200m Run 15 Toes-to-bars 10 Deadlifts, 335/215 lbs Goal: Sub 10 Minutes…

20170617

ShockWave – CrossFit Warm-up Metcon Metcon (Time) Partner WOD: For time: Row, 2000 m — then — 5 rounds of: Run, 400 m 30 Kettlebell Swings, 55/35 lbs 15 Pull-ups 400 run together sub 30 ring rows for pull ups (NOT BANDS) *One person working at a time except on the run, split reps however