1) "Bulletproof Shoulders" by CrossFit New England
2) Olympic Lifting Warm Up
3) Snatch :
1 set x 1 rep @ 85%
2 sets x 2 rep @ 80%
2 sets x 1 rep @ 80%
Rest as needed between sets.
4) Snatch Balance:
4 sets x 1 reps @ 90% 1 RM
Rest as needed between sets.
1) 3 rounds not for time:
8 - 10 strict handstand push ups
12 - 15 toes to bar
10 pistols
2) Back Squat
3 x 3 (add 5 lbs to last week's load)
Rest as needed between sets
3) Every two minutes, for 8 minutes, complete (4 rounds total):
4 strict behind the neck press
15 unbroken Read more »
1) squat clean
3 x 5
2**) For TIME
"Annie" with V-Ups
50-40-30-20-10:
Double unders
V ups
**We are working on bringing a certain nationally known gymnastics coach to conduct a seminar at CFA. One of the determining factors in us hosting the seminar is completing 4 “Gymnastics WODs” and submitting our scores online. The Read more »
Mobility Work (much of the following is courtesy of CJ Martin, CrossFit Invictus):
1) Thoracic Mobility: 3 rounds not for time:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
2) Choose a lower extremity movement from mobility wod and work 5 – 10 minutes. There is a search function on the
Complete as many rounds as possible in 4 minutes of
6 x thrusters (135/95lb)
8 x bar facing burpees
rest exactly 4 minutes then
Complete as many rounds as possible in 6 minutes of
8 x CTB pull ups
10 x back squats (135/95lb)
rest exactly 6 minutes then
Complete as many rounds as possible Read more »
1) Power Clean and Jerk:
2 sets x 1 rep @ 80% 1RM
2) Jerk from Rack:
3 sets x 2 reps @ 85% C&J max
(not jerk max)
3) Clean Pulls
5 sets x 2 reps @ 100% 1 RM Clean
4) Front Squat
3 x 3 (add 5 lbs to last week's load)
Read more »
1) 3 x 1 behind the neck press (strict)
2) On the minute, every minute for 8 minutes, complete 3 deadlifts and 6 burpees.
3) 3 rounds for time:
Run 200m
10 burpees Read more »
Mobility Work (much of the following is courtesy of CJ Martin, CrossFit Invictus):
1) Thoracic Mobility: 3 rounds not for time:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
2) Choose a lower extremity movement from mobility wod and work 5 – 10 minutes. There is a search function on the
