20171214

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Slow Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS :30s second Samson Stretch each side 5 Kip Swings + 2-3 Kipping Pull-Ups Into (all done with an empty barbell) 1:00 Moderate Row 5 Snatch Grip Stiff-Legged Deadlifts 5 Snatch Grip Deadlifts (regular setup) 5 Ring Kip Swings Into… :45s Moderate Row 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Push Jerks 5 Hang Muscle Snatches 3-5 Strict Ring Dips Into.. :30s Moderate/Fast Row 2 Hang Power Snatches 2 Power Snatches 5…

20171213

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Slow Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups :30s second Samson Stretch each side 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups 1:00 Moderate Row Metcon Metcon (Time) For time: 1,500 Meter Row 100 Double-Unders 50 medicine ball squat jumps (20/14) 100 Double-Unders 1,500 Meter Rowmedicine ball squat jumps (20/14) – Holding a medicine ball to your chest, complete a full squat followed by a the hop off the ground

20171212

ShockWave – CrossFit Warm-up Warm-up (No Measure) Alternating between :20 seconds light jog and :20 seconds active stretching Quad Stretch Knee to Chest Boot Strappers Alternating Spiderman and Reach Walking Samson Walkouts Side Shuffle Air Squats Sit-ups Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Metcon Metcon (AMRAP – Reps) In Teams of 3, AMRAP 25: 70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55) 60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65) 50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/80) 40…

20171211

ShockWave – CrossFit Warm-up Warm-up (No Measure) Tempo Row – 4 Rounds of :50s light, :10s “fast” Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete: 3 Walkouts 4 Spidermans, each side 5 Wall Squats 2 Rounds, low intensity: 3 Strict Pull-Ups 6 Kip Swings 9 Air Squats Build steadily to a moderate back squat weight. Skill In line with our training last week, where we challenged our ring muscle-ups following a snatch complex, we are now looking to challenge our central nervous system with heavy back squats immediately before,…

20171209

ShockWave – CrossFit Warm-up Metcon Metcon (Time) For time: 100 Row Calories 100 Box Jump Overs, 24/20 in 100 Power Snatches, 75/55 lbs 100 Toes-to-bars 100 Power Snatches, 75/55 lbs 100 Box Jump Overs, 24/20 in 100 Row Calories Teams of 3 / switch very 30 seconds all female teams row 70 cal

20171208

ShockWave – CrossFit Warm-up Warm-up (No Measure) 15-12-9: Calorie Row AbMat Sit-Ups Slow Air Squats 9-6-3 Empty Bar Good Mornings Empty Bar Strict Presses Empty Bar Deadlifts 5-3-1 Empty Bar Pausing Front Squats Walkouts Gymnastics A: Metcon (AMRAP – Reps) Strict Handstand Push ups 3 Rounds, resting 2:00 between: Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall. 15% of Benchmark 13% of Benchmark 11% of Benchmark 9% of Benchmark 7% of Benchmark B: Metcon (AMRAP – Reps) 3…

20171207

ShockWave – CrossFit Warm-up Warm-up (No Measure) 30 Calorie Light Row 5-4-3-2-1: Spiderman and Reach, each side Bootstrappers 20 Calorie Light Row 20 AbMat Sit-Ups 20s Reverse Lunge and Reach, each side 10 Calorie Light Row Metcon Metcon (Time) 8 Rounds, On the 3:00: 21/15 Calorie Row 14 step-ups (total) to a box fits very well (75/55) Score is your slowest completed around, across all eight intervals. Endurance Metcon (Time) 3 Rounds: 10 x 10m Shuttles, Rest :30s 8 x 10m Shuttles, Rest :15s 6 x 10m Shuttles, Rest 1:30 Score here would be total time, without including the final…

20171206

ShockWave – CrossFit 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 with out dip 6. Snatch Balance with dip 7. Snatch 8. Move around Bottom…

20171205

ShockWave – CrossFit Warm-up Warm-up (No Measure) Tempo Row – 4 Rounds of :50s light, :10s “fast” Let our “fast” pace gradually build over the 5 rounds. After each set, come off the equipment to complete: Round 1 – 5 Walkouts + 10 Air Squats Round 2 – 20 Banded Good Mornings Round 3 – 7 Suitcase Deadlifts (use KB), each side Round 4 – 10 Pushups Round 5 – 10 Slow, Romanian Deadlifts (very light, if not empty BB) Strength Metcon (Weight) RACK DEADLIFT Using boxes, or by stacking plates, we are looking to start with the bar just…

20171204

ShockWave – CrossFit Warm-up Warm-up (No Measure) 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Boot Strappers Barbell Warmup – Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Metcon Metcon (3 Rounds for reps) Part #1 – In a 10:00 Window: Run 1 Mile (1600 Meters) Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80)…