20180203

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 30 mins of: 50 Air Squats 40 Kettlebell Swings, pick load 30 Shoulder-to-overheads, 95/65 lbs 20 Burpees 10 Strict Pull-ups =============== In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes. Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

20180202

ShockWave – CrossFit Warm-up Warm-up (No Measure) 21 Calorie Row 7 Wall Squats 15 Calorie Row 5 Wall Squats 9 Calorie Row 3 Wall Squats Modified Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff Legged Deadlifts Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s Strength Metcon (Weight) On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats At the start of each set, always taken from a rack, complete 1 front squat. Immediately place the bar into the rack…

20180131

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Slow Row 2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS :30s second Samson Stretch each side Into (all done with an empty barbell) 1:00 Moderate Row 5 Snatch Grip Stiff-Legged Deadlifts 5 Snatch Grip Deadlifts (regular setup) Into… :45s Moderate Row 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Push Jerks 5 Hang Muscle Snatches Into.. :30s Moderate/Fast Row 2 Hang Power Snatches 5 Pausing Overhead Squats short rest 3 Hang Squat Snatches Weightlifting Overhead Squat ( Build to a Heavy Single)…

20180130

ShockWave – CrossFit Warm-up Warm-up (No Measure) 20 Calorie Easy Row :45s Samson Stretch Lunge (each) 15 Calorie Moderate Row :45s Wall Squats 10 Calorie Fast Row :45s 10 Meter Shuttles (light pace) Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Weightlifting Hang Squat Clean (OTM x 13) Primer – OTM x 3: 1 Pausing Hang Squat Clean + Hang Squat Clean Minutes 1 + 2 + 3 – 1 Complex @ 50% of 1RM Squat Clean On the pausing hang squat clean, we have (2)…

20180129

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3:00 Light Row or Bike 2 Rounds: :30s Spiderman and Reach, each leg :30s Walkouts :30s Bootstrappers At low intensity: 15 Air Squats 30 Single Unders 5 Box Jump Ups, step down 5 Kip Swings 5 Strict Pull-Ups 5 Slow Burpees Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats ————————————— Build steadily to our working weight on the barbell (for clean, jerk, and snatch), followed by: 1 round at moderate intensity: 5 Wallballs 15 Double-Unders 5 Box Jumps 5…

20180127

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3 (alternate complete rounds) AMRAP 30: 2 Man Makers 55/35 50′ Box Push w/ DB on top 50′ DB Lunge 55/35 50′ Handstand Walk 50′ Box Push w/o DB 100′ Shuttle Runea 50′ is a rep Man Maker = Push up Row Right Row Left Squat Clean Thruster

20180126

ShockWave – CrossFit Warm-up Warm-up (No Measure) 21-15-9: Calorie Row With an empty barbell: 7 Good Mornings 5 Back Squats 3 Pausing Front Squats 5 Hang Muscle Cleans 7 Stiff-Legged Deadlifts Weightlifting 3 Position Clean (5 Sets of the Complex) High Hang, Mid Thigh, FloorThis complex is three full repetitions, where we strive to hang onto the bar (barring an injury that requires us to drop and reset between repetitions). Repetition 1 – High Hang (pockets) Repetition 2 – Knee Level Repetition 3 – Floor Set #1 – 50% of 1RM Clean Set #2 – 55% of 1RM Clean Set…

20180125

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Light Row 3 Rounds: 3 Spiderman and Reach, each side 3 Walkouts 3 Wall Squats 1 Round: 10 Slow Air Squats 5 Strict Pull ups 5 Empty Bar Front Squats 5 Box Step-Up, step-downs 5 Kettlebell Swings (light) Rest ~1:00 1 Round: 5 Medball Thrusters 5 Kip Swings 5 Empty Bar Thrusters 5 Box Step-Up, step-downs 5 Kettlebell Swings (light) Rest ~1:00 1 Round: 5 Wallballs 5 Pull-Ups 5 Thrusters (medium weight) 5 Box Jumps 5 Kettlebell Swings Metcon Metcon (Time) For Time: 21-15-9: Wallballs (20/14) Pull-Ups Thrusters (95/65) Box Jumps (24/20)…

20180124

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 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 Into.. :30s Moderate/Fast Row 2 Hang Power Snatches 5 Pausing Overhead Squats short rest 3 Hang Squat Snatches…

20180122

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3:00 Light Row 2 Rounds: :30s Spiderman and Reach, each leg :30s Walkouts :30s Bootstrappers 1 Round: 5 Dumbbell Hang Snatches (light load) 5 Medball Front Squats 5 Calorie Row 5 Pushups Rest 1-2 Minutes 1 Round: 6 Alternating Dumbbell Snatches (light load) 5 Wallballs 5 Calorie Row 1 Wall Walk Rest 1-2 Minutes 1 Round: 6 Alternating Dumbbell Snatches (working load) 5 Wallballs 5 Calorie Row 2-5 Handstand Pushups Metcon Metcon (AMRAP – Reps) AMRAP 13: 70 Alternating DB Snatches (50/35) 60 Wallballs (20/14) 50 Calorie Row 40 Handstand Pushups Accessory/Burn Out…