20171229

ShockWave – CrossFit Warm-up Warm-up (No Measure) 15-12-9: Calorie Row 1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round Not for time – For Quality (alternate between) 3 Sets of 5 Wall Squats 3 Sets of 30 Seconds: Warrior Squats =========================================== Warm-up (No Measure) 5 Sets of 5 Hang Clean High Pull 5 Sets of 3 Tall Clean Weightlifting 3 Position Clean (7 Sets of the Complex) High Hang, Mid Thigh, FloorSet #1 – 1 Complex @ 50% of 1RM Squat Clean Set #2 – 1 Complex @ 55% of 1RM Squat Clean Set #3 –…

20171228

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1 Round, at low intensity: 10 Air Squats 10 Sumo Deadlifts (empty BB) 10 Box Step-Ups, Step-Downs 10 Strict Presses (empty BB) 10 Calorie Row 1 Round, at low/moderate intensity: 7 Medball Front Squats 7 Sumo Deadlift High Pulls (empty BB) 7 Box Jumps (step down) 7 Push Presses (empty BB) 7 Calorie Row Build to working loads,,, 1 Round, at workout intensity: 5 Wallballs 5 Sumo Deadlift High Pulls 5 Box Jumps 5 Push Presses 5 Calorie Row Metcon Metcon (Time) 27 – 21 – 15 – 9 Wallballs (20/14) Sumo Deadlift…

20171227

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Light Row or Jog 3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman and Reach 8 Russian Baby Makers 10 Russian Kettlebell Swings (chest level) Low intensity: 6 Calorie Row 6 Light DB Snatches 6 Step-Up Burpees 6 Empty Barbell Thrusters Rest 1:00 – 2:00… Moderate intensity: 4 Calorie Row 4 Light DB Snatches 4 Lateral Barbell Burpees 4 Light Thrusters Metcon Metcon (Time) Teams of 3: 100 Calorie Row 100 DB Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 DB…

20171226

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 1-2 Strict Pull-Ups 5 Kip Swings 2-3 Minutes to warm our kip gradually to our pull-up benchmark attempt. Gymnastics Metcon (AMRAP – Reps) CTB PULL-UP BENCHMARK For Max Repetitions: 1:00 Chest-to-Bar Pull-Ups 1:00 Rest 1:00 Chest-to-Bar Pull-Ups ================================ If we do not have chest-to-bar pull-ups yet, we had the group open the cycle with chin over bar pull-ups. Complete the test in…

20171223

ShockWave – CrossFit Warm-up 2 Minute Drill (No Measure) 1. Jump Rope for 1 Minute. Rest 15 seconds 2. Jump Squats for 15 Seconds Rest 15 seconds 3. Hang from pull-up bar for 15 secondsthen: You’re A Mean One Mr. Grinch: burpee on Grinch then: 3-5 minute warming up to load for the metcon. Metcon 12 Days of Christmas (Time) 1 Handstand Push-up 2 Wall Climbs 3 Overhead Squat 95/65 4 Snatch 95/65 5 Toes-to-Bar 6 Burpees 7 Thrusters 95/65 8 Power Cleans 95/65 9 Deadlift 95/65 10 Double Unders 11 Box Jumps 24″/20″ 12 Calorie Row Perform the workout…

20171222

ShockWave – CrossFit Warm-up Warm-up (No Measure) 15-12-9: Calorie Row 1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round —————————————————————– Snatch Barbell Warmup + Jump Rope 5 Good Mornings + 5 Back Squats 30 Single Unders 5 Elbow Rotations + 5 Snatch Grip Strict Presses 20 Faster Single Unders 5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats 10 Double-Unders Gymnastics Metcon (AMRAP – Reps) STRICT HSPU AMRAP 2:00: Strict Handstand Pushups 1:00 Rest AMRAP 2:00: Strict Handstand PushupsCompare to 10/27/2017 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (75/55) 30…

20171221

ShockWave – CrossFit Warm-up Warm-up (No Measure) 10 Calorie Easy Row 10 Air Squats 10 AbMat Sit-Ups 10 Kettlebell Deadlifts 10 Calorie Moderate Row 10 Hollow Rocks 10 Superman Rocks 10 Empty Barbell Front Squats 10 Chest Level Kettlebell Swings 7 Calorie Moderate/Fast Row 5 Front Squats (light load) Metcon (Weight) FRONT SQUAT COMPLEX 7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack.Set #1 – 60% of 1RM Front Squat Set #2 – 64% of 1RM…

20171220

ShockWave – CrossFit Warm-up Warm-up (No Measure) 30 Seconds Easy Row Active Spidermans Medium Row Push-ups to Down Dog Fast Row Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats completed with empty barbell Gymnastics Metcon (AMRAP – Reps) Option A AMRAP 2:00 – Ring Muscle-Ups Rest 1:00 AMRAP 1:00 – Ring Muscle-Ups Rest :30s AMRAP :30s – Ring Muscle-Ups Post total ring muscle-upsCompare to 10/25/2017 Metcon (AMRAP – Reps) Option B AMRAP 2:00 – Strict CTB Pull-Ups Rest 1:00 AMRAP 1:00 – Strict CTB Pull-Ups Rest…

20171219

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Light Row or Run 3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman and Reach 8 Bootstrappers 1:00 Row or Run, accelerating every :20s (slow, medium, fast paces). Gymnastics (On the 0:00) Metcon (AMRAP – Reps) Kipping Handstand Pushups Repeating a similar style from last week, but doubling the time domains to both (previously :10s/:20s, now :20s/:40s). 4 Rounds: :20s Max Kipping HSPU :40s Rest Rest 1:00 4 Rounds: :20s Max Kipping HSPU :40s Rest Score is total repetitions across all intervals.Rx+ 4.5″/3″ Metcon (On the 10:00)…

20171218

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 Wall Squats 5 Kip Swings A) 3 Rounds, low intensity: 1 Strict Pull-Ups 3 TTB 5 Empty Barbell Thrusters 15 Single Unders of Double-Unders B) Build steadily to 60% of our estimated squat clean thruster weight (detailed in the next part). In between repetitions, complete 5-10 additional single unders or double-unders. Strength Squat Clean Thruster (OT90s x 10 Rounds:) OT90s x…