Tuesday 2/18/20

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6:00am, 6:00pm

Warm Up
 5:00 cardio of choice
20 slow half kneeling isometric hip flexor contractions (10r/10L)
10 down dog to pigeon with :05 hold
10 rollbacks to wide leg and reach up
:20-:30 wrist walkouts on all 4s (slowly walking/rotating wrists in, then back out)
10 shoulder shrug circles back/10 forward

Skill
1. First pull, pause and return
2. First, second, full shrug and return
3. muscle clean
4. hang power clean
10 reps each; 2 rounds. PVC, then weighted
Strength
4 reps of 5 second descent clean pulls, 0:00-8:00 clock
4 reps of power cleans, 8:00-21:00
@ 70-75% of 4 rep max, 5 reps EMOTM 24:00-29:00
2020 Jump Start Challenge Info News:
Tuesday Core:
60 reverse crunch

Wednesday 2/12/20

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6:00am, 11:00am Prime Time, 12:00pm, 6:00pm

Warm Up
high knees down/jog back
buttocks down/jog back
karaoke down/jog back
10 Ws on the wall
10 wall facing squats, arms up
10 kipping swings
10 cobra to downdogs
10 hanging shrugs
1:00 bushman’s
Strength
Front Squat
Take 13:00 to get your 6 rep max determined.
At 15:00, have your bar made out to 60% of that 6 rep max. 7 pause squats at that weight x 2:00.
WOD
CLASSIC MAN
Athlete’s choice* working weight
EMOTM for 14:00 perform
-1 full snatch
-1 power snatch from high hang
-1 snatch drop
-1 snatch balance*
*if time permits for 4th move

Tuesday 2/11/20

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6:00am, 6:00pm

Warm Up
5:00 cardio of choice
20 slow half kneeling isometric hip flexor contractions (10r/10L)
10 down dog to pigeon with :05 hold
10 rollbacks to wide leg and reach up
:20-:30 wrist walkouts on all 4s (slowly walking/rotating wrists in, then back out)
10 shoulder shrug circles back/10 forward

Skill
1. First pull, pause and return
2. First, second, full shrug and return
3. muscle clean
4. hang power clean
10 reps each; 2 rounds. PVC, then weighted
Strength
6 reps of 5 second descent clean pulls, 0:00-8:00 clock
6 reps of power cleans, 8:00-21:00
@ 65-70% of 6 rep max, 5 reps EMOTM 24:00-29:00
2020 Jump Start Challenge Info News:
Tuesday Core:
40 V Ups

Monday 2/10/20

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6:00am, 11:00am Prime Time, 12:00pm, 6:00pm
Warm Up
 3 down/backs
with 2.5s or 5s:
10 Ts
10 Ws
10 Ys
10 Xs (take weight from opposite “pocket” area of hip to above head in overhead snatch position. Follow weight with eyes and head)
10 strict press (seated on box or floor)
1:00 bushmans
20 leg swings, 10R/10L
Strength
Push Jerk
Take 13:00 to determine a 6 rep max.. Take your weight down to 60% of your new 6 rep.
At 15:00, complete 6 push jerks EMOTM for 3:00.
19:00 clock. (1:00 buffer)
WOD
SHORT CIRCUITS
7 bent over rows (105/75)
14 knees to chest
21 target touch
16:00 AMRAP
2020 Jump Start Challenge Info News:
Congrats to Dandridge’s team for winning the Battle Rope Challenge last week!! You will each receive your prize this week.
This week’s challenge is to get your team together, coordinated- whether it is color, style, or the like- in a creative “team” action photo. Examples would be running, doing wall balls, rowing, in handstand position, etc. Something creative enough to be chosen on Sat. at 11am. We will have 13 votes. 8 will be Silver Stallions and the other 5 will be non challenge athletes.
Core:
20 weighted dead bug pass offs

HOLIDAY SCHEDULE

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Monday 12/23: 6:00am, 11:00am Primetime, 12:00pm, 5:00pm
Tuesday 12/24: 10:00am-11:30am OPEN GYM w/ suggested WOD
Wednesday 12/25: MERRY CHRISTMAS!
Thursday 12/26: 11:00am-12:30pm OPEN GYM; suggested WOD
Friday 12/27: 8:30am ONLY
Saturday 12/28: 8:30am, 10:00am PrimeTime
Sunday 12/29: 8:30am
Monday 12/30: 6:00am, 11:00am PrimeTime, 12:00pm, 5:00pm
Tuesday 12/31: 8:30am ONLY
Wednesday 1/1: 10:00am ONLY
Thursday 1/2: 10:00am-11:30am OPEN GYM
Friday 1/3: 8:30am ONLY
Saturday 1/4: 8:30am, 10:00am PrimeTime

Saturday 10/20/19

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SIZZ 3

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

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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
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

Wednesday 10/9/19

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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

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

EVERYTHING YOU NEED IS ALREADY INSIDE!