20170819

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a partner complete: Amrap 10: 5 pull ups 5 burpees -rest 5 minutes- Amrap 10: 100m Run 15 Push Press, 75/55 *partners alternate complete rounds

20170818

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Tabata row 2. 3 Rounds: 10 PVC pass through 5 OHS w/ PVC 20 Mountain climbers 10 Spiderman Metcon A: The Fuhrmannator (Time) 6 rounds for time of: Run, 100 m 5 Burpees 10 Kettlebell Swings, 1.5/1 pood 15 Deadlifts, 95/65 lbs 20 Back Squats, 95/65 lbs Recovery Pigeon stretch 3 minutes / side Single leg hip bridge 2 x 12-15 per side

20170817

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Row 3-5 minutes 2. 2 Rounds with an empty barbell 3 position clean pull (high, hang, shin) 3 position high pull 3 position muscle clean 3 front squat 3 position squat clean 3 press 3 push press 3 push jerk 3 split jerk Weightlifting A: Clean and Jerk (1-1-1-1-1) -Use work up method: Find your heaviest “”perfect”” set of 1. Make sure that you have 5 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…

20170816

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Tabata jump rope variations 2. 4 Rounds 10 arm circles forwards 10 arm circles backwards 10 kip swings 10 banded pull-aparts 10 Lateral lunges Metcon A: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Optional ‘Cash Out’ Gymnastics B: Metcon (No Measure) Every two minutes for 20 minutes: :45 handsatnd walk practice -Scale to handstand wall walk-outs Recovery…

20170815

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Row 500m Jog 400m 2. 2 Rounds 10 roll-over v-sit 10 Lying leg crossover 20 Mountain climbers 10 Alternating spiderman 5 Double mountain climbers Strength -These are NOT maximal. Just get to something that feels tough. -CrossFit Total coming next Week. **treat this as a pre-test under time duress, also should give you a good number you might want to hit for your first lift on test day *and for competitive athletes give you an idea on warm up options in a competition A1: Back Squat (1 Rep) In 10 Minutes A2:…

20170814

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Burgner warm-up w/ PVC x 2 2. Bugner skill transfer exercises x2 Perfom 3 of each move: -snatch grip push press -overhead squat -pressing snatch balance –Slow press under bar -heaving snatch balance –Feet start in squat postion and heave the bar up -snatch balance. –Heave the bar up and adjust feet from jumping to landing position Weightlifting A: Snatch From Block (1-1-1-1-1) -Use work up method: Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day…

20170812

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) In Teams of 2 – 30 Minute AMRAP 400m Run 60 Deadlifts, 225/155 400m Run 80 Hang Power Cleans, 135/95 400m Run 100 Push Press, 95/65 400m Run *** Complete Run Together, then split reps evenly- one works, one rests***

20170811

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1.Casual pace: Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m 2. 3 Rounds: 10 Boot strapper 10 High knee lunge w/ twist 10 Spiderman complex to vertical twist 10 Push-up 10 dynamic calf stretch / side Gymnastics A: Metcon (2 Rounds for reps) For 2 cycles: AMRAP in 5 mins of: 4 Single Arm Overhead Squats, 35/25 lbs 4 Single Arm Overhead Squats, 35/25 lbs 10 Goblet Walking Lunges, 35/25 lbs 12 Russian KB/DB Swings, 35/25 lbs 7 Single Arm KB/DB Push Press,…

20170810

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Row 4 minutes 2. 2 Rounds with an empty barbell 3 position clean pull (high, hang, shin) 3 position high pull 3 position muscle clean 3 front squat 3 position squat clean 3 press 3 push press 3 push jerk 3 split jerk Weightlifting A: Clean & Jerk From Block (1-1-1-1-1) -Use work up method: Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in…

20170809

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1. Jog 4 minutes 2. Under arm roll 2 minutes / side 3. 3 sets of 8 reps: 3-5 second eccentric + 3-5 second pause on each: Bar hang chin-up grip to bar hang Ab roll-out Lying DB pull-over Metcon A: VEST TRIPLET (Time) Teenage, 35-49 Divisions 4 rounds for time of: Run 400 meters 24 squats 12 burpee box jump-overs M 14-15 wear a 14-lb. vest M 16-49 wear a 20-lb. vest F 14-15 wear a 10-lb. vest F 16-49 wear a 14-lb. vest 50+ Divisions 3 rounds for time of: Run…