CrossFit Chowchilla

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Grab Jump Rope, PVC & Light/Mod DB

7 AMRAP (60% effort at 3 Min Mark):

30 Single Unders/ 30 DU’s or DU Attempts

10 PVC Dislocators

10 PVC Sots Press

10 SA DB Push Press (w/:02 sec pause at top)

10 Hollow Rocks

—–

Grab Barbells

7 Reps each on Coach Call (see ncfit)

Push Press

Push Jerks

Dip+JUmp w/o the BB

Dip+Jump punching Arms OH

w/ BB, Dip and Hold

W/ BB split Jerk

Split Jerk (hold landing pos until coach calls recover)

Metcon (Weight)

STRENGTH

SPLIT JERK

5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recover

Metcon (Time)

7 ROUNDS FOR TIME

40 Double Unders

10 Shoulder to OH (115/85) | (95/65)

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Grab Med BAll

7 AMRAP:

100M Run

10 Groiners

10 Med BAll Cleans

10 ring rows

:30 Plank

–Grab BArbells–

Coach Call 7 Reps Each:

Deadlifts

High HAng power clean

power clean

Front Sq

HAng Squat Clean

Squat clean

—

Athlete Complete on OWn:

1 power Clean

1 Front Squat

1 Hang Squat Clean

Add weight for extended Warm-up

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

Metcon (3 Rounds for time)

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (155/105) | (115/75)

*Record time for all three sets.

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

4 min AMRAP

– 600 Meter Row

AMRAP Triplet

– 15 Air Squats

– 10 Sit-Ups

– 5 Hand-Release Push-Ups
*Only one partner may perform amrap movement at a time

*must complete 600m row before 4 min cap

* Score is total reps (30 reps per round)

Metcon (Time)

**2 min rest between metcons**

——–

2 rounds for time

– 20 Synchro Plank Claps (elbows to hands then clap each hand)

– 40 KB Swings – American (53/35)

– 80 Wall Balls (20/14)

– 40 KB Swings – American (53/35)

– 20 Synchro Burpees

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

PArtner Warm-up (team of 2)

1 Rounds (P2 is timer, P1 moves on bike until P2 Finishes)

P1 : Bike (ez-mod pace)

P2 works through 2 sets Each 🙁 3 Burpees between sets of 10)

10 PVC dislocato

10 PVC OH squat (active OH pos.)

10 Behind the neck press from btm of Squat

10 PVC snatch Balances

10 lunges (5 ea)

—Grab Barbell—

coach call:

7 Snatch Grip DL

7 Hang PS

7 PS

7 OH squats

7 OH Squats w/ :03 tempo coach count

***Partner up on RIG and Coach review on how to get bar out & overhead safely. use empty bar***

Metcon (Weight)

STRENGTH

OVERHEAD SQUAT

5 x 3 (31X1)
5 sets of 3 reps. TEMPO: is :03 sec decent, :01 hold at btm , X quick up , :01 hold at top)

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

10/10 Alt. Lunges

10 OH Squats (95/65) (75/55)

10 Toes to Bar

*Lunges are no load, step-forward

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 RDS:

200/150 m ROW

10 banded push downs

10 ring rows

–:30 rest–

2 RDS:

100m RUN

10 box dips

10 banded lat pull-downs

—-

Coach explaintion of Hollow body/Stabilization on rings…

4 RDS:(:20 on :10 off)

top of ring hold

bottom of ring hold

*use box if unable to support on rings

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips

Min 3 & 4 — 200m Run + AMRAP Strict Pull-up

*2:00 window for each working period
score= AMRAP REPS combind

Metcon (No Measure)

FINISHER

3 SETS

30/30 Flutter Kicks (plate held at lockout)

30/30 Russian Twists

*Kicks should be controlled and intentional — 6″ off ground, legs extended

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

PArtner up & complete

EMOM x 4:00

Min 1: :25 mountain climber + :25 russian KB swing

Min 2: pvc dislocators

–1 min rest—

EMOM x4

Min 1: :25 Strict KB Press (R)+ :25 strict KB Press (L)

Min 2: PVC Around the worlds

—

Grab BArbells & review PJ

Metcon (2 Rounds for reps)

2 SETS

AMRAP x 3 MINUTES

Max Cal Bike

-Rest 1:00-

AMRAP x 3 MINUTES

5 Push Jerk (135/95) (95/65)

5 Burpees

-Rest 1:00-

Push Jerk 5×2 Heavy (5×2)

PUSH JERK

2-2-2-2-2

*Building each set to Heavy

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 MIN: (mod DB.. building in weight as go)

5 Right Arm DB Arnold Presses (same leg stepped back in lunge)

50′ OH walk

5 Left Arm DB Arnold Presses

50’OH Walk

100m Jog (nasal breathing)

…Right into..

5 MIN:

5 Right Single Leg RDL

50′ OH walking lunges

5 Left Single Leg RDL

50′ OH walking lunges

100m Run

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Front Squats (50/35) (30/15)

20 DB Deficit Push-up

30 Sit-ups (AbMat or GHD)

400m Run

Mobility

COOL DOWN

10:00 Foam Rolling

Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (Time)

5 rounds for time (partner WOD, split reps as desired)

30 Kb swings (53/35)

30 Box jump overs (30″/24″)

30 Single arm OH Lunge (53/35)

30 Cal bike

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 MIN SLAM BALL Flow (coach see NCFIT)

30 Sec Each movement alt between body weight and weighted.

—-

Grab a spot on RIG for KIPPING

2 Sets of each progression hen move to next;

5 Scap Pull-ups

5 Kip Swing

5 Big Kip Swings

5 Kipping Pull-ups or Ring Rows

—GRAB partner smilier in height/strength

FS MOBILITY… (coach NCFIT)

Metcon (Weight)

STRENGTH

FRONT SQUAT

4 x 8

-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

Metcon (Time)

FOR TIME

15 Front Squats (135/85) (95/65)

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10:00 Min work through:

50Ft Ahlf kick ups

30 single unders

50ft Bear Crawl

12 Shoulder Swings on rig

—

AT 5:00 Mark:

2 wall walks

20 DU’s

5 dive bomber Push-ups

10 ring rows

Warm-up (No Measure)

EXTENDED WARM-UP

ON A 12:00 CLOCK

Work Handstand Skills…

*Pike on Ground

*Kick up to Handstand

*Wall Walks

*Walk around box

*Strict HSPU on box

*Partner Handstand Balancing

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

35 Double Unders

8 Strict HSPU

4/4 Alt. DB Snatch (75/50) (45/25)