911 CrossFit

THIS WEEK A 911 CROSSFIT,
COOPER CITY, FLAMINGO RD
 (PEMBROKE PINES)
MAY 2ND - MAY 6TH

MONDAY

WARM UP

THEN…

Every minute, on the minute, for 9 minutes:
Minute 1 – Nose-to-Wall Handstand Hold, 45 seconds
Minute 2 – L-sit, 30 seconds
Minute 3 – 5 Muscle-ups

SWOD

CLEANS

Every minute, on the minute, for 3 minutes:
CLEANS
1x2x50%
1x2x65%
1x2x75%

THEN

Every two minutes, for 8 minutes (4 sets):
CLEANS
1x1x80%
1x1x85%
1x1x90%
1x1x95%

WOD

Three rounds, each for time, of:
Run 400m or Row 500m
25 Wall Ball Shots, 20/14 pounds

25 KB SWINGS 55/35
Rest 2 minutes

TUESDAY

WARM UP

ROW 500M + BIKE 3 MIN AT 60%

THEN

3 ROUNDS, NOT FOR TIME

20  GOOD MORNINGS   -  LIGHT BAR ONLY/OR PIPE

20 BF SITUPS

20 BRIDGES (HIP UP)

SWOD

Every two minutes, for 8 minutes (4 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%

THEN…

Every 90 seconds for 12 minutes (8 sets):
Deadlift
1x3x65%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

WOD

Three rounds for time of:
185/135 pound Power Clean 15 reps
15 Handstand Push-ups

20 HOLLOW ROCKS

WEDNESDAY

WARM UP THEN

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 15′ Rope Climb, 1 ascents
Minute 2 – L-sit, 30 seconds
Minute 3 – Ring Dips

B.
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x4x70%
1x4x75%
1x4x80%
1x4x85%

WOD

Three rounds for max reps of:
60 seconds of Double-unders
30 seconds of Pull-ups
60 seconds of Rest
60 seconds of Double-unders
30 seconds of Kettlebell Swings, 32/24 kg
60 seconds of Rest

THRUSDAY

REST DAY,  Aerobic Restoration
Perform 25 to 40 minutes of bike, row or run at your own time.

USE LIGHT LOAD,

LOOK UP AND PRACTICE  SOME MOBILITY

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

WARM UP – COACH’S CALL

SWOD

PUSH PRESS

Every two minutes, for 8 minutes (4 sets):

1x8x50%
1x6x60%
1x4x70%
1x2x80%

THEN…

Every 90 seconds for 12 minutes (8 sets):

1x3x65%

WOD

For time:
Run 800m
25 Chest-to-bar Pull-ups
125/65 pound Thrusters, 25 reps
25 Chest-to-bar Pull-ups
Run 800m

FRIDAY

WARM UP – COACH’S CALL

B.

SWOD

Every two minutes, for 6 minutes (3 sets):
Overhead Squat @ 3311, 4 reps

Followed by…

Every two minutes, for 14 minutes (7 sets):
Snatch

WOD

For time:
20 Toes to bar
100M OVER HEAD WALK (BARBEL OR A PLATE) 95/65
40 Box Jumps, 24/20″
50 Burpees