HURDLE HOP | FC Summer Games Movement Standards

"EMOM" WOD

MORNING SESSION  

1. Plyometric
6 sets of 4 Facing Hurdle Hops

2.  Pull 
1RM Sumo Dead Lift Standing on Plates

3.  20 Rep Benchmark
20 yard max unbroken Yoke Carry

4.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

AFTERNOON SESSION  

1.  Rowing
EMOMx15:
Guys:  200 meters
Girls: 180 meters

2014 OPEN ATHLETES

1.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

2.  Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.

"Ropes and Ladders"

2014 REGIONAL & GAMES ATHLETES

SESSION ONE: 1.  Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

2.  Squat 
6x4 Safety Bar Back Squat
3. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
4.  Gymnastics Skills
50 L-sit Pull ups

2014 OPEN ATHLETES

1. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

 

 

The Movement: Strong Replacing Skinny | The Box Magazine – The Box Magazine

The Movement: Strong Replacing Skinny | The Box Magazine – The Box Magazine

How To Improve Your Pull-Ups

Fight Gone Bad Explained

"Fight Gone Bad" WOD

3 or 5 Rounds; rotating every minute

Wall Ball Shots @20/14lbs

Sumo Deadlift High Pull @75/55lbs

Box Jumps @20"

Push Press @75/55lbs

Row Machine Rows

Rest 1 Minute at end of Round

Pull Up Progression 

3 Rounds

10 Jumping Pull-ups

10 Pull-ups w/Resistance Band

10 Chest to Bar Pull-ups w/Resistance Band

Paradiso CrossFit - The Overhead Squat

CrossFit Squat Clean and Jerk - Northstate CrossFit

CrossFit Squat Snatch - Northstate CrossFit

"Warm It Up Kris" WOD

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

2.  EMOMx5

2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps

3.  Back Squats
EMOMx10 - 1 back squat, across

4.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

 

2014 OPEN ATHLETES

1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

Lindsey Valenzuela, Talayna Fortunato, Stacie Tovar.

Sumo Deadlift vs Regular Deadlift by Jim Stoppani

Paradiso CrossFit - Sumo Deadlift

Tutorial Tuesday with John Bentley: Overhead Squats

CrossFit Overhead Squat Basics by CrossFit HQ - linked by CrossFit Shoal...

Time to Prepare for The Open

  2014 REGIONAL & GAMES ATHLETES

1.  Pull

Sumo Deadlift 3RM

2.  Odd Lift/Object
EMOMx12
Odd:  Practice Front and Back Levers - be diligent and seek improvement on every set.
Even:  Stone Bear Hug Carry 50'

3.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

4.  EMOMx12
Odd:  15 cals on Airdyne
Even:  45 second Plank

2014 OPEN ATHLETES

1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

2.  Skills
"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time. 

 

 

Grasshopper

For those of you who don't know what a Grass Hopper is?

"Sick No More" WOD

METCON

3 Rounds

30 Toes to Bar

30 Deadlifts @135/115lbs

30 Pushups

300m Row

30 Box Jumps @24'" Box

30 Kettlebell Swings @ Eye Level

30 Grass Hoppers

30 Back Squats @135/115lbs

30 Burpees over Bar

Post WOD

85 Situps

75 sec Plank

120 Crunches

1 min Wall Sit

50 Leg Raises

CrossFit - First CrossFit Workout?

Bartendaz: "Mind Up"

"Don't Stop Swingin" WOD

Warmup

Walking Lunges

Focused Stretching

METCON

2 Mile Run

600 m Farmers Carry w/25lb Dumbbells

MMA WOD

100 Double Unders

50 Straight Punches

50 Cross Punches

50 Knee Strikes

50 Roundhouse Kicks

50 Elbow Strikes

50 Hook Punches

100 Double Unders

Post WOD

60 Air Squats

25 Situps

10 Crunches

10 Leg Raises

25 sec Plank

45 sec Wall Sit

"BadKat" WOD

Warmup

Double Unders

Walking Lunges

WOD

(Objective is to progress from a moderate weight towards 5 Rep Max)

10 reps Burpees

5x5 Back Squats

10 Burpees

5x5 Bench Press

10 reps Burpees

5x5 Push Press

Challenge Day 2

55 Air Squats

20 Situps

8 Crunches

8 Leg Raises

15 sec Plank

40 sec Wall Sit

Cardio Day

Cardio

Run 3-5 Miles

Happy New Year 

"The next 30 days will incorporate both a 30 Day Squat and Ab Challenge"

50 Air Squats

15 Situps

5 Crunches

5 Leg Raises

10sec Plank

30sec Wall Sit