20180110

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…

20180109

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 30 Single Unders or Double-Unders 15 Calorie Row 12 Abmat Sit-Ups 9 Slow Banded Good Mornings 45s Samson Stretch Lunge (each) With an empty barbell… 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Box Jumps (focus on explosion, step down each rep) 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans 5 Box Jumps (same, focus on explosion, step down each rep) 10 Power Clean + Push Jerks (still with empty barbell) ———————————————————————— Warming Sets: 3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 40%…

20180108

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3:00 Light Row 3 rounds, not for time: 3 Spiderman and Reach, each leg 4 Walkouts 5 Bootstrappers 6 Wall Squats 7 Pushups Metcon Running Clock: Start Metcon 1 at 0:00 Start Mecton 2 at 20:00 Metcon (AMRAP – Reps) AMRAP 2:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP 1:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP :30: Burpee Box Jump Overs Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx. Metcon (AMRAP – Reps) 3 Rounds: Minutes 0-2 – 24 Alternating…

20180106

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80 Hang Power Cleans (135/95) 60/45 Calorie Row 60 Front Squats (135/95) 40/30 Calorie Row 40 Push Jerks (135/95) 20/15 Calorie Row 20 Squat Clean Thruster (135/95) **Mixed teams for row: 85/65/50/40/17Break up repetitions as desired. One weight for all movements, using the push jerk to help decide loading. It should be a weight that you are confident you could push jerk for 15+ reps if you needed to when fresh. Ideally find partners who are using…

20180105

ShockWave – CrossFit Warm-up Warm-up (No Measure) 15-12-9: Calorie Row After each round, complete… 5 Wall Squats 30 Seconds: Warrior Squats 20 Double-Unders ——————————————————- Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats 5 Hang Muscle Cleans Skill ON THE 0:00… SKILLS: DU + HSPU Metcon (AMRAP – Reps) Alternating EMOM x 12 (6 Rounds): Odd Minutes – “X” Double-Unders Even Minutes – :30s Kipping HSPU Choose an appropriate amount of DU’s (listed below) for the 6 rounds. For the kipping handstand pushups, your score to be…

20180104

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1 Round: 30 Seconds of skipping jump rope 1 Round of “Strict Cindy” – 5 PU, 10 Pushups, 15 Air Squats Barbell Warmup with an empty BB 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats 1 round at low intensity: 4 Step-Up, step-downs (2 each side) 5 Pull-Ups 5 KBS (light load) 5 Front Squats (half of working load) 5 Toes to Bar 5 Push Press (half of working load) 5 Deadlifts (half of working load) 5 Wallballs 5 Regular Burpees 10 Double-Unders…

20180103

ShockWave – CrossFit Warm-up CFSW warm up 2 Dynamics (No Measure) 3-5 minute Row/Run Dynamic Down with Walking Lunge half way back finishing with a sprint: Walking Knee Hugs Walking Quad Stretch Inch Worm Spider Walk Toy Soldier Walking Toe Touch Butt Kickers High Knees Carioca Strength The Other Total (Total Weight) Clean Bench Press Overhead Squat

20180102

ShockWave – CrossFit Warm-up Warm-up (No Measure) 30 Seconds Single + 300 Meter Row + 30 Seconds Double-Unders 1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar 3 Rounds: 3 Spiderman and Reach, each leg 5 Sit-Ups 3 Walkouts 5 Sit-Ups Followed by… 5 Good Mornings + 5 Back Back Squats 25 Double-Unders 5 Stiff-Legged Deadlifts + 5 Conventional Deadlifts 25 Double-Unders 5 Medball Front Squats + 5 Wallballs 25 Double-Unders Strength Romanian Deadlift (3 Sets of 8) Begin from a standing position with a barbell supported in front of you with…

20180101

ShockWave – CrossFit How going into the new year actually feels! Warm-up Metcon Metcon (Calories) Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row Station 4 – Rest Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Score is team total on the Row. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5…

20171230

ShockWave – CrossFit Going into the New Year!!! Warm-up Metcon Metcon (Time) Team of 4: For time: 100 Power Cleans, 165/115 lbs 100 Burpee Box Jump Overs 100 Pendlay Rows, 135/95 lbs 100 Toes-to-bars 100 Wall Balls, 20/14 lbs 100 Row Calories 1 Athlete will: Front Rack Hold during PC (have to hold the weight you use for PC) Plank during BBJO Deadlift Hold during PR (have to hold the weight you use for PR) Hang from Rig during T2B Handstand Hold during WB Row – cheer on your teammates