Sunday Weekly Prep: September 25, 2015

Hour 1

(A) Intro to CrossFit and Warm Up

(B) Air Squats -> Wall Balls -> Med Ball Clean

(C) Deadlifts -> Hang Power Clean

(D) Press -> Push Press

(E) Burpees -> Push Ups

(F) Russian Kettlebell Swings -> American Swings

(G) Time Permitting: Step Ups -> Box Jumps

Hour 2: Experience a CrossFit class

(A) Rolling Out

(B) Mobility

(C) Back Squats -> Front Squats -> Thrusters

(D) Toes to Bar


3 Rounds for Time
15 Thrusters 75/52 (for 52# ... use 22 pound bar + 15s)
13 Kipping Toes to Bar
250m Run

(F) Trainer Led Cooldown

Sunday Weekly Prep: September 18, 2015


(A) Intro to CrossFit

(B) Mobility Cycle

(C) Good Mornings -> Deadlifts -> Sumo Deadlifts

(D) Hang Power Clean

(E) Press -> Push Press -> Push Jerk

(F) Air Squats -> Wall Balls

5 Minute Intermission (Regulars: Roll Out)


(A) Mobility Cycle

(B) Run 200m

(C) Review

Ab Mat Sit Ups
Ring Rows

(D) WOD Set Up

(E) For Time (In any order):

200m Run
20 Ab mat Sit Ups
20 Ring Rows
20 Barbell Push Press (Advanced: 95/65)
20 Wall Balls
20 Air Squats
20 Burpees
20 Hang Power Cleans (Advanced 95/65)

(F) Cooldown