* go to crossfitinnerstallion.sites.zenplanner.com for an updated list of daily workouts *
Saturday 10/20/19
8:30am, 10:00am, 11:00am level 1
Partner Workout:
18:00 clock
Every 3 minutes:
Min 1: Partner 1 does hand release pushups
Min 2: Partner 2 does weighted lunges (75/55)
Min 3: Both partners do double unders (30 DUs or 50 singles)
Score = total hand release pushups + weighted lunges.
Switch pushups and lunges each round.
* go to crossfitinnerstallion.sites.zenplanner.com for an updated list of daily workouts *
Thursday 10/17/19
6:00am, 6:00pm
Warm Up
:30 jump rope
5:00 AMRAP of
6 slow mountain climbers
6 kipping swings
8 light kettlebell swings
8 no bar thrusters
:30 jump rope
6 slow mountain climbers
6 kipping swings
8 light kettlebell swings
8 no bar thrusters
:30 jump rope
WOD
FILTHY FIFTY
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 Back Extensions
50 Wallball Shots (20#/14#)
50 Burpees
50 Double-unders
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 Back Extensions
50 Wallball Shots (20#/14#)
50 Burpees
50 Double-unders
Wednesday 10/9/19
6:00am; 11:00am Prime Time; 12:00pm Lunchtime CrossFit; 6:00pm
Strength
Bench Press
take 14:00 to find your 8 rep max. Work your weight down to 50% of that by 16:00 and perform a 1:00 AMRAP.
WOD
Slow Acid- 6:00am and 6:00pm
7 back squats (95/65)
14 toes to bar
14 mountain climbers
7 rounds
14 toes to bar
14 mountain climbers
7 rounds
Lunchtime Crew:
Backwards Annie
50-40-30-20-10 of
backwards jumps
reverse crunch
Optional post class for both classes:
1 mile group run
Prime Time Crew:
Bench Press 8-8-8-8-8
floor series:
:40/:20
crunches
toe reach
right leg lifts
left leg lifts
right leg circles
left leg circles
3 rounds
400m walk with medball
Tuesday 10/8/19
6:00am, 6:00pm
Warm Up
5:00 cardio of choice
20 big fwd shoulder circles (10R/10L)
30 small (arms out) shoulder circles (15 fwd/15 bkwd)
20 lunge and twists
10 scorpions
10 reverse scorpions
8 inch worms
30 small (arms out) shoulder circles (15 fwd/15 bkwd)
20 lunge and twists
10 scorpions
10 reverse scorpions
8 inch worms
Skill
1. hang power snatch from high hang x4
2. hang power snatch from below the knee, pause, drop to squat x4
3. snatch balance x4
1 round as a group w/ PVC
2 rounds independently with light weight
9:00 clock
3. snatch balance x4
1 round as a group w/ PVC
2 rounds independently with light weight
9:00 clock
Strength
Power Snatch
Take 14:00 to get 8 reps. Move up gradually in weight and take good rest periods in between
Power Shrug
at 16:00, take 7:00 to get 3 sets of power shrugs in. Continue to add weight.
Take 14:00 to get 8 reps. Move up gradually in weight and take good rest periods in between
Power Shrug
at 16:00, take 7:00 to get 3 sets of power shrugs in. Continue to add weight.
Tuesday 10/16/18
6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm
Skill:
L-SIT HOLD
Max L-Sit Hold for time on
-parallettes
-benches
-boxes
-rings
-parallettes
-benches
-boxes
-rings
WOD
“Mary”
20:00 AMRAP of:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups
Monday 10/15/18
6:00am, 9:00am 1 on 1, 6:00pm, 7:00pm level 1
Strength:
hang power clean 5-5-5-5
WOD:
8 shuffles
8 pushups
AMRAP situps in remaining time
2:00 for each round
5 rounds
Tuesday 10/2/18
6:00am, 6:00pm
skill:
written on white board
WOD:
25 kettlebell swings
25 sit-ups
5 wall walks
1:00 rest
5 rounds for time including rest
*decrease wall walks by 1 each round. Ending with 1 wall walk for last round
*each time you have to drop kettlebell during a set of 25, 10 burpees. Complete after last round. These are included in overall time.
Monday 9/24/18
6:00am, 5:00pm 1 on 1, 6:00pm
Strength:
Sumo Deadlift 3-3-3-3
WOD:
Tabata These:
– hand release pushups
– pistols
– mountain climbers
– situps
– hand release pushups
– pistols
– mountain climbers
– situps
Mobility
Minimum:
1:00 bushman’s pose
1:00 rt side lying pigeon
1:00 left side lying pigeon
2:00 Childs pose w/ :20 cobra intermission within time
1:00 bushman’s pose
1:00 rt side lying pigeon
1:00 left side lying pigeon
2:00 Childs pose w/ :20 cobra intermission within time
Saturday 9/22/18
8:30am, 10:00am Prime Time Fitness, 11:00am Level 1
Partner WOD:
18:00 EMOTM
Min 1: partner A does
6 dumbbell squats
10 alternating leg box dips
while partner B hangs from the rig
Min 2 : partner B performs movement sequence
while partner A hangs
Min 3: partner burpees
(7 rounds)