MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
Then:
2 Rounds:
4 Inch Worm
20 Sec Handstand Hold
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Kipping – Pistols
2 Rounds
1 Bar Muscle Up/Chest To Bar – 2 One Legged Squats – 3 Handstand Push Ups
CONDITIONING
“The Break …”
AMRAP in 15 minutes
3 Bar Muscle-Up
6 Pistols Squats
9 Handstand Push-Ups
MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Bike (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach
After the 15 – 30sec Walkouts
After the 10 – 30sec Reverse Samson Then:
2 Rounds with a DB
3 Deadlifts (each arm)
3 Hang Cleans (each arm)
3 Strict Presses (each arm)
3 Hang Snatches (each arm)
SPECIFIC WARM UP
3 Rounds of:
3 DB Hang Clean and Jerk, left arm
3 DB Hang Clean and Jerk, right arm
6 Alternating Dumbbell Power Snatches
6 Pull-Ups
10 Cal Row
CONDITIONING “Broken Road” “On the 5:00” x 4 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Pull-Ups
15/12 Calorie Row
Record all 4 rounds, with our score for the day being our *slowest* of the 4.
MOBILITY & WARM UP 3 Rounds Not For Time 20/15 Cal Row 30sec Alternating Samson Stretches 1 Round of Strict Cindy 25/15 Cal Bike 30sec Spidermans & Reach
MOBILITY & SPECIFIC WARM UP Clean & Jerk – Clean Warm Up ; Then: 3 Rounds of the “Clean Barbell Warmup” 3 Deadlifts + 3 Hang Muscle Cleans + 3 Strict Press + 3 Good Mornings + 3 Front Squats + 3 Hang Squat Cleans + 3 Squat Clean Rest : 30 sec between rounds
CONDITIONING “HEAVY COMPLEX” In 15 Minutes Time Cap: Build to a 1RM of: 1 Squat Clean 1 Hang Squat Clean 1 Jerk
MOBILITY & WARM UP 10′ stretch & trigger point around trouble area; then 20 Active downward dog / alternate toe touch 20 Standing leg swing (front) each leg 30 Sec Right leg cadence drill 30 Sec Running skips or assisted kneelift 15 Lateral Squat ( landing left) 30 Sec Standing leg swing ( across) 30 Sec Left leg cadence drill 30 Sec Running skipsbor assisted knee lift 15 Lateral squat (landing right) 20 Active downward dog / alternate toe touch 20 Walking high kick 20 Walking quad stretch 30 Sec Skip x 20-30″ 20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP Row – 10′ practice Double Unders
1 Round: 20/15 Calorie Bike 30 Double-Unders 300 Meter Row 30 Double-Unders 15/10 Calorie Bike
CONDITIONING “Fuller Circle” For Time: 75/50 Calorie Bike 125 Double-Unders 2,000 Meter Row 125 Double-Unders 75/50 Calorie Bike
MOBILITY & WARM UP 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + 30s Walkouts 1:00 Bike + 30s Alternating Samson Stretches 1:00 Row + 30s Warrior Squats 30s Bike 30s Row
SKILLS & SPECIFIC WARM UP Burgener Warm up 2 Rounds, Not For Time 12/9 Calorie Row 9 Wallballs 6 Alternating Kb Snatches 3 Box Jump Over
CONDITIONING “The Dark Side” 3 Rounds 27 Calorie Row 21 Wallballs #9/6 18 Alternating Kb Snatches #24/16 15 Box Jump Over
Rotating Stations Every 2:00 1 – 30/21 Calorie Row 2 – 3 Russian Baby Makers + 3 Slow Walkouts + 3 Spidermans & Reach 3 – 24/17 Calorie Assault Bike 4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups Then: Not for time, but for our best quality: 5 Slow Wall Squats 3 Rounds 5 Good Mornings + 5 Back Squats + 5 Front Squats
SKILLS & SPECIFIC WARM UP Kb Swing
3 Rounds, increase intensity in every round
5 Kettlebell Russian Swings , 4 Burpees 3 Kettlebell Russian Swings , 2 Burpees
5 Kettlebell Swings, 4 Burpees 3 Kettlebell Swings, 2 Burpees
with our intention to bring our workout intensity. 3 Kettlebell Swings, 3 Burpees 2 Kettlebell Swings, 2 Burpees
CONDITIONING“FREDDY KRUEGER” * For Time 21-15-9 Kettlebell Swings #32/24 Burpees
*CrossFit New England Benchmark Wod
DAY OFF!!!
Non Esiste il Brutto Tempo, Esistono Solo le Persone Pigre “Bill Bowerman”
BEGINNER & INTERMEDIATE
DAY OFF!!! SEE YOU NEXT YEAR… WEDNESDAY 02.01.19
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP 21-15-9:
Calorie Row
Hollow Rocks
Calorie Bike (or 75-50-25 Double-Unders)
Superman Rocks
After each round, complete the below mobility:
After the 21’s – :30s Spiderman and Reach
After the 15’s – :30s Walkouts
After the 9’s – :30s Reverse Samson
Clean Barbell Warmup
Complete the first round with an empty barbell. Second round is intended to be with a very light loading.
3 Deadlifts
3 Hang Muscle Cleans
3 Strict Presses
3 Front Squats
2 Hang Squat Cleans
2 Push Presses
2 Push Jerks
SKILLS & SPECIFIC WARM UP 3 Rounds, using the three loadings of the workout today. Starting with our first weight on the barbell complete 3 repetitions at both movements (hang squat clean and thruster), 2 reps in the second round with our middle loading, and 1 rep in the third round with our final loading.
3 Barbell-Facing Burpees
X Hang Squat Cleans
3 Toes to Bar
X Thrusters
:15s Assault Bike
CONDITIONING
For Time:
21 Bar-Facing Burpees
21 Hang Squat Cleans (95/65)
21 Toes to Bar
21 Thrusters (95/65)
50/35 Calorie Row
15 Bar-Facing Burpees
15 Hang Squat Cleans (115/80)
15 Toes to Bar
15 Thrusters (115/80)
50/35 CalorieRow
9 Bar-Facing Burpees
9 Hang Squat Cleans (135/95)
9 Toes to Bar
9 Thrusters (135/95)
MOBILITY & WARM UP
10 Min. Stretch Arounds trouble area; Then:
Not for Time:
3:00 Bike
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
2 Rounds, resting 1:00 between:
5 Clusters
5 Kettlebell Swings
30s Row
CONDITIONING
“Knee Flickering”
5 Rounds:
1:00 – Clusters #35/25
1:00 – Kettlebell Swings #24/16
1:00 – Row
1:00 – Rest
