Sunday Weekly Prep: November 6, 2016

HOUR 1

(A) Intro to CrossFit

(B) Mobility

(C) Air Squats and Deficit Squats and Wall Balls

(D) Step Ups and Box Jumps

(E) Press and Push Press

(F) Sumo Deadlift -> Sumo Deadlift High Pull (Barbell and Kettlebell variations)

(G) Rowing

HOUR 2

(A) Intermission (Roll Out)

(B) Mobility

(C) Review: Burpees and Push Ups

(D) Tabata: Alternating rounds of max burpees and and max push ups

(E) Review: Air Squats and Goblet Squats

(F) Tabata: Alternating Rounds of max air squats and max goblet squats

(G) Review: V Ups and Russian KB Swings

(H) Tabata: Alternating Rounds of max V UPs and Max Russian KB Swings

(I) Cooldown

Sunday Weekly Prep: October 30, 2016

HOUR 1

(A) Intro to CrossFit

(B) Mobility

(C) All the Squats

Air Squats
Goblet Squats
Wall Balls
Pistols
Back Squats -> Front Squats -> Overhead Squats -> Thrusters

(D) Deadlifts and Sumo Deadlifts

HOUR 2

(A) Intermisson (Roll Out)

(B) Mobility

(C) Review

Med Ball Clean -> Med Ball Clean to Wall Ball toss
Med Ball Run

(D) WOD

4 Rounds for Time
250 Med Ball Run
15 Med-Ball-Clean-to-Wall-Ball Shots

(E) Trainer Led Cooldown, Mobility