Friday December 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Clean- Burgener

Weightlifting

Back Squat (Speed squats 5 x 3 @85%, every 90s.)

Down deliberately, up fast,. There should be no pause on the way up.

Clean (squat cleans: work up to a moderate double)

double- touch and go

moderate- good form, fast movement, no misses..at least 10# heavier than you plan to use in the WOD.

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 Min – ascending reps

2 Burpee box jumps (24/20)

2 Squat cleans (135/95)

4 Burpee box jumps

4 Squat cleans

6 Burpee Box Jumps

6 Squat Cleans

continue adding 2 burpee box jumps and 2 squat cleans each round

Score = total reps completed

Scaling:

55+ (95/65)

SHRED Dec 1, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Relay Shuttle Run!

4 Rounds!

5 Meters!

10 Meters!

15 Meters

1st Baseman

Fire Hydrant

Metcon

Metcon (AMRAP – Reps)

4 Sets of 3 Min on, 1 min off

Sets 1 & 3

4 Burpees

8 KB Russian Twists (35/26)

12 Walking Lunges Each Leg (25/15)

Sets 2 & 4

40 Jump Rope Passes

8 Supermans

5M Bear Crawl

Thursday November 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Foam Roll

IT bands, Quads, adductors

Dynamic Warm up

10m Each of:

High Knees

Butt Kickers

Inside Tap

Outside Tap

A-Skip + B-Skip

Knee Hug, Lunge, Toe Point, Thoracic Reach

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

90 Degree Hip Rotation

X-Band Walk + Good Mornings

Goat Work

15 min to work on a skill. It can be weighlifting, gymnastic, or other (jump rope, etc).

Metcon

Metcon (Time)

5 Rounds for time:

200m Run

20 squats

10 Toes to bar

10 wall balls (10’/20#, 9’/14#)

SHRED Nov 30, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Roll legs & back 5 min

then

3x run 200m, 5 box jumps, 10 kb deadlifts

Metcon

Metcon (5 Rounds for reps)

5 rounds for Reps

In 2 minutes

run 200 m

as many rounds as possible of

10 db push press (35/25)

10 burpees

rest 2 minutes

Wednesday November 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 250

With a barbell + foam roller + light band

2 rounds of:

6 Bent over rows

6 Push Press

6 Barbell Curls

25 Band pull aparts

10 Foam Roller passes on each lat

10 Thoracic rotations

3 way banded shoulder + Lat (30s each)

Weightlifting

9 min EMOM

Floor Press (9 x 3 @60% of last weeks 3rm)

– Pause for a 1 count on each rep.

– Change Grip every 3 sets ie. close, medium, wide, close

– Take 3-4 sets to build to work weight.

– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)

Metcon

CP (Time)

For time:

30 Curtis Ps (115,75)

1 Power Clean + 1 Front Rack Forward Lunge (each leg) + 1 Push press

Rx+ 135, 95

55+: (95, 65)

L1: (75, 55)

*Beginner Option

3 RFT:

10 Deadlifts (95, 65)

20 Walking Lunges

30 Single Unders