20171021

ShockWave – CrossFit Warm-up Metcon A1: Metcon (AMRAP – Rounds and Reps) Start the clock for a 40 min amrap: (for his age) 1977 meter row then: (switch @ every minute mark) right into- Amrap- 40-push ups 10-over the rower burpees 19- kbs 53/35) 77-air squats Rest from 18 min- 22 min(4 minutes) Rest 5 Minutes A2: Metcon (AMRAP – Rounds and Reps) Then at the 22 min- 40 minutes 1977 meter row then: (switch @ every minute mark) right into- Amrap 40 sit-ups 10-over the partner burpees (1 partner planks other jumps him and does a burpee) 19-goblet squats…

20171020

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1:30 Light Row 15 Slow Air Squats :30s Alternating Warrior Squats 1:30 Light Row 5 Wall Squats 10 Banded Good Mornings 15 Abmat Sit-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Weightlifting ON THE 0:00… CLEAN COMPLEX A: Metcon (6 Rounds for weight) 6 Sets of the Complex: Hang Power Clean + Pause Front Squat + Squat CleanSet #1 (0:00) – 1 Complex @ 50% of 1RM CJ Set #2 (1:30) – 1 Complex @ 55% of 1RM CJ Set…

20171019

ShockWave – CrossFit Warm-up Warm-up (No Measure) 500m Light-Paced Row 5 Spiderman and Reach, each leg 10 Slow Scap Retractions 400 Meter Medium-Paced Row 5 Walkouts 10 Kip Swings + 1-3 Strict Pull-Ups 300 Meter Fast-Paced Row 5 Burpees 3 CTB Pull-Ups + 3 TTB + 3 Chin-Over Pull-Ups Gymnastics A: Metcon (No Measure) Option #1 – For quality: 18 Strict Handstand Pushups, 1 min rest 15 Strict Handstand Pushups, 1 min rest 12 Strict Handstand Pushups, 1 min rest 9 Strict Handstand Pushups Option #2 – For quality: 12 Strict Handstand Pushups, 1 min rest 9 Strict Handstand Pushups,…

20171018

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:30 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats) then: :45s second Samson Stretch each side 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,…

20171017

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200 Meter Light Jog 200 Meter Light Row 5 Spiderman and Reach, each leg 4 Strict Pull-Ups 3 Walkouts Barbell Warmup, snatch variation (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (snatch grip) 5 Behind-the-Neck Strict Presses (snatch grip) 5 Stiff-Legged Deadlifts (snatch grip) 5 Overhead Squats Metcon A: Metcon (Time) Teams of 3 For Time: 100 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 CTB Pull-Ups 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100 Calorie RowSolo version: For Time: 30 Calorie…

20171016

ShockWave – CrossFit Warm-up Warm-up (No Measure) Tempo Row – 3 Rounds of :50s light, :10s “fast” Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete: 3 Walkouts 6 Alternating Spiderman + Reach 3 Strict Pull-Ups 6 Pushups Followed by: Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Weightlifting A1: Metcon (No Measure) Clean and Jerk Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ Set #2 (On the 1:00) –…

20171014

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: Complete as many rounds as possible in 18 mins of: 80 Wall Balls, 20/14 lbs 100 Double Unders 60 Pull-ups 200 singles for doubles

20171013

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Light Row 5 Strict Pull-Ups 10 Banded Good Mornings 15 Abmat Sit-Ups Followed by… Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Snatch-Grip Strict Presses 5 Snatch-Grip Stiff-Legged Deadlifts 5 Overhead Squats Metcon A: Metcon (4 Rounds for calories) Part 1: AMRAP 3 21 Overhead Squats (95/65) 21 Lateral Burpees over Rower Max Calorie Row Rest 3:00 Part 2 AMRAP 3 18 Overhead Squats (115/80) 18 Lateral Burpees over Rower Max Calorie Row Rest 3:00 Part 3 AMRAP 3 15…

20171012

ShockWave – CrossFit Warm-up Warm-up (No Measure) :30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg :25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts :30s Double-Unders, 15 Calorie Row, 5 Inchworms 2 Rounds of: :20s Hollow Rocks :20s Superman Rocks Barbell Warmup with empty bar 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Weightlifting ON THE 0:00… POWER CLEAN SKILL A: Metcon (Weight) On the 2:00 x 7 Sets: 1 Pausing Clean Deadlift 2 Power Cleans Set #1 (On the 0:00) – 50% of 1RM CJ Set…

20171011

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3 minutes of Double Under Practice Or 200 Doubles 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 with out…