THIS WEEK AT 911 CROSSFIT
DEC/14 TO 12/18 2015.
MONDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-ups, 10 reps
Minute 2 – ring planks (trx plank), 10 reps
Minute 3 – BUTTERFLY SIT UPS
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-ups, 10 reps
Minute 2 – ring planks (trx plank), 10 reps
Minute 3 – BUTTERFLY SIT UPS
B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x80%
Every minute on the minute for 10 minutes:
Front Squat
1x2x80%
C.
Every 3 minutes, for 15 minutes perform 5 rounds, each for time of:
12 Burpees over the bar
155/95 pound Power Clean, 4 reps
155/95 pound Front Squat, 4 reps
155/95 pound Push Jerk, 4 reps
Every 3 minutes, for 15 minutes perform 5 rounds, each for time of:
12 Burpees over the bar
155/95 pound Power Clean, 4 reps
155/95 pound Front Squat, 4 reps
155/95 pound Push Jerk, 4 reps
Finish each
round as quickly as possible and note your time for each round.
TUESDAY
WARM UP –
speed/agility (outside ladder drills)
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Overhead Squat, 10 reps
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
Every minute, on the minute, for 12 minutes:
Minute 1 – Overhead Squat, 10 reps
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
B.
Every minute on the minute for 8 minutes:
Deadlift
1x1x80%
Every minute on the minute for 8 minutes:
Deadlift
1x1x80%
C.
Complete as many rounds as possible in 8 minutes of:
8 Handstand Push-ups
16 HIGH KNEE TUCKS (JUMPS) - non stop
Complete as many rounds as possible in 8 minutes of:
8 Handstand Push-ups
16 HIGH KNEE TUCKS (JUMPS) - non stop
WEDNESDAY
WARM UP –
COACH’S CALL
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Double unders, 40 reps
Minute 2 – HRPU – 15reps
Minute 3 – Good Morning, 6 reps
Every minute, on the minute, for 12 minutes:
Minute 1 – Double unders, 40 reps
Minute 2 – HRPU – 15reps
Minute 3 – Good Morning, 6 reps
REST 3 MIN, THEN…
B. WOD
8 ROUNDS, NOT FOR TIME (CAP 24 minutes)
8 ROUNDS, NOT FOR TIME (CAP 24 minutes)
10 Pull-ups
10
Reverse Lunges (front racked), 115/75 pounds
12 Push Press, 115/75 pounds
200 M RUN
REST 1 MIN
THURSDAY
A.
WARM UP - Aerobic Restoration – 10 MIN SPIN BIKE OR ROWER
(50 -60% )
B. MOBILITY
– Choose 1-2 Thoracic
Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 6 minutes with them.
C. Three rounds for time
of:
135/95 pound Push Press, 10 reps
15 Toes to bar
10 WALLBALLS
10 Tire flips
Rest exactly 3 minutes, then…
For time: 50 Burpees
D. TABATA
ABS
FRIDAY
A.
WARM UP (COACH’S CHOICE),
THEN…
Every minute, on the minute, for 12 minutes:
Minute 1 – L-sit, 30 seconds
Minute 2 – Handstand Hold (chest facing wall), 45 seconds
Minute 3 – Double unders, 50 reps
Every minute, on the minute, for 12 minutes:
Minute 1 – L-sit, 30 seconds
Minute 2 – Handstand Hold (chest facing wall), 45 seconds
Minute 3 – Double unders, 50 reps
B.
EMOM – 10 MIN
Snatch
EMOM – 10 MIN
Snatch
Let feel dictate the load. If
you feel good, push the weight. If you feel a little slow or off, keep the
weight light and work on speed and mechanics.
C.
Three rounds for time of:
135/95 pound Power Snatch, 10 reps
30/24″ Box Jumps, 20 reps
Three rounds for time of:
135/95 pound Power Snatch, 10 reps
30/24″ Box Jumps, 20 reps
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