Sunday Weekly Prep: Juy 24-30, 2016

(A) Intro to CrossFit/CrossFit V16

(B) Mobility + Warm Up

(C) Gymnastics

  • L-Tucks, L-Sits, and L-Switches on the Parallettes
  • Hollow Body and Wall Walks in the Hollow
  • Wall Facing Hand Stand
  • Push Ups, Reverse Hand Push Ups

(D) Double Unders

(E) Broomstick Mile

2 Rounds of

  • Air Squat -> Back Squat -> Front Squat -> Overhead Squat
  • Jog 200m
  • Deadlift -> Power Clean -> Press -> Push Press
  • Jog 200m
  • Lunges -> Front Racked Back Step Lunges -> Plate Overhead Lunges -> Bar Overhead Lunges
  • Jog 200m
  • Front Squat -> Push Press -> Thrusters
  • Jog 200m

(F) Time Permitting: Trainer's Choice of Movements to Teach

(G) Trainer's Choice of WOD

Sunday Weekly Prep: July 17-23, 2016

(A) Intro to CrossFit/CrossFit V16

(B) Mobility

(C) Push Ups

  • Plank
  • Push Up
  • Reverse Hand Push Up
  • Reverse Hand Push Up on Parallette
  • Ring Push Up
  • Archer Ring Push Up

(D) Pull Ups and Chin Ups

  • Hollow Body
  • Scapular Pull Ups (little to no arm movement)
  • Hollow Body Pull Ups and Negatives
  • Hollow Body Chin Ups and Negatives
  • L Pull Ups: Holding at the top of the bar; holding at the bottom; negatives
  • L Chin Ups: Holding at the top of the bar; holding at the bottom; negatives

(E) Barbell

  • Air Squat -> Back Squat -> Front Squat
  • Front Squat -> Back Stepping Lunges (Front Racked)
  • Deadlift
  • Press -> Push Press

(F) Kettlebell

  • Russian Swing -> American Swing
  • Suitcase and Farmer's Carry

(G) Rowing on the Erg/Concept 2

(H) Trainer's Choice of WOD