|
WARMUP
COACH LED 3 X JW 50' SPIDERMAN WALK 25 WTD PVC PASS-THROUGHS MAX-OUT 15 MINUTES TO FIND 1RM SPLIT JERK WOD TEAMS OF...... FOR TIME 5000M ROW *While rowing, partners will be holding KB in rack position *EMOM, complete 5 RKB
0 Comments
WARMUP WARMUP
"WARMUP ONE" FITNESS 1)FLOOR PRESS 3X5 (ADD 2.5-5) 2)FRONT SQUAT 3X5 3A)4X2:00 DOUBLE UNDER PRACTICE 3B)4X10 GLUTE BRIDGES PERFORMANCE 1)POWER CLEAN 3x3 progressive 2)5x2 CLEAN FROM HIGH HANG + POWER JERK @ 70 3A)4x3 DEFICIT SNATCH DL @ 100 3B)4x10 GLUTE BRIDGES WOD 4 RFT 10 BAR FACING BURPEES 20 OVERHEAD SQUATS @ 85/55 WARMUP
COACH LED 10 HOPS 10 BUTTKICKERS 10 HIGH KNEES 10 HANDCUFFS 10 WTD PVC PASS-THROUGHS 1:00 MAX EFFORT ROW FITNESS 1)DEADLIFT 5RM (ADD 5-10) 2A)5X1:00 SUPERMAN HOLD 2B)5X15 LATERAL BOX JUMPS (20") PERFORMANCE 1)PRESS IN SNATCH - 5 - 4 - 3; PROGRESSIVE 2)SNATCH 5X1 3)SNATCH; 1@80, 1@85, 1@90; X2 WOD 10 AMRAP 10 WALL BALL 30 DOUBLE UNDERS WARMUP
10 LEG SWINGS F/B/S-S 10 ARM SWINGS F/B/S-S 2:00 BUDDY RACK STRETCH 2:00 BANDED SQUAT 1:00 BANDED ANKLE FITNESS 1)POWER CLEAN 5X3 2)SQUAT 3X5 (ADD 5 LBS) 3)4X100' DB WALKING LUNGE (WORK UP TO HEAVIEST USING 2 DBS) PERFORMANCE 1)FSQ 10-5-3-2-1-1 2)5x2 STRICT PRESS + 3 SEC HOLD @ 50% CJ 3)5x3 DEFICIT CLEAN PULL; 2@100/3@110 WOD FOR TIME 21-15-9 PCL @ 135/95 TTB WARMUP
LIFT 10-1 PARTNER BACK SQUAT LADDER (135/95) 100' SLED PUSH AFTER EACH SET (+90/45) WOD 20 AMRAP WITH PARTNER 100 WALL BALL (20/14) 50 LATERAL BURPEES 30 POWER CLEANS (135/95) 10 CHEST TO BAR WARMUP
7 MIN CLOCK 2-3X 10 INCH WORMS HANDS ONLY 10 BUTT KICKS 10 HIGH KNEES 10 BROAD JUMPS 10 RISE AND SHINES MAXOUT 15 MIN: DEADLIFT *conventional or sumo. Pick your poison. WOD 12 RFT 5 KB SWINGS 5 KB SNATCH R 50' KB FARMER CARRY R 5 KB SNATCH L 50' KB FARMER CARRY L 5 KB SWINGS  TODAY, APACHE CROSSFIT IS 3 YEARS OLD!! Thank you all for being beside us and part of the Apache CrossFit family throughout this time. The past 3 years has gone fast but has been filled with an amazing amount of happy memories, and supportive friendships. We are humbled, that with so many people who have walked through our doors and still remain, you trust us with your training, well-being, and simply allowing us into your lives. As we take the time to express our gratitude, trust that the upcoming year has more to come. Regardless of the successes and accomplishments at Apache CrossFit, what matters most is who you have beside you along the way.
Lastly, a shout out to the OG's that have been with us since our first class and or On-Ramp at SKA: Danielle, Matt, Jay, Elaine, Eric, Kwesi, Jamie, and Chrissy. You have been with us the entire journey of Apache, and some even before....we thank you and are truly grateful to have you for this long. So once again, thank you all, new and old, for being being part of our family!! With that.......enjoy Apache's first workout. Life hard and lift heavy. -Marty and Mike- 07.23.15 WARMUP 3 ROUNDS NOT FOR TIME :60 PLANK 5 DECK SQUATS TO VERTICAL JUMP 5 LUNGE JUMPS 3 WALL WALKS LIFT 12 MINUTES EVEN: 3 OHS ODD: 7 KB SWINGS WOD 3 ROUNDS FOR TIME RUN 200M 6 PUSH PRESS (115/75) 10 OH LUNGE (115/75) 20 DOUBLE UNDERS *LUNGES ARE STATIONARY. 6 RIGHT, 6 LEFT. CASH OUT 15 KEG TO SHOULDER + 100' BEAR CRAWL (MAX EFFORT -- GO, GO, GO) WARMUP
7 MIN RUNNING CLOCK 3X 50' HIGH KNEE PULL 50' QUAD STRETCH 50' HIGH KICK 50' SIDE LUNGE 50' TOE PULL 10 SCORPION 10 BAND PULL-APART FITNESS 1)FLOOR PRESS 3X5 2)POWER SNATCH 5X3 3A)3XMAX RING ROWS 3B)3X1:30 DOUBLE UNDER PRACTICE PERFORMANCE 1)4X 2 TNG SNATCH @ 80 50 DU 1 SNATCH @ + 10# 50 DU 1 SNATCH @ + 10# 2A) 4x4 BAR MU 2B) 4x10 WTD BOX JUMP @ 20" WOD 12 AMRAP 16 SIT-UP 12 BROAD JUMP @ 6/4 8 HSPU WARMUP
"WARMUP ONE" FITNESS 1)DEADLIFT 5RM 5 ROUNDS 100' SLED PUSH (+90/+45) 10 PUSH UPS MAX DIPS PERFORMANCE 1)4x2 1-1/4 FRONT SQUAT @ AHAP 2)5x2 BTN JERK @ 70 3)3x3 CLEAN PULL WOD 4 RFT 200m RUN 9 UB HANG CLEAN @ 155/105 6 PUSH JERK @ 155/105 3 BURPEE OVER BB |
Archives
August 2017
Categories |
RSS Feed