THIS WEEK AT 911 CROSSFIT
HAPPY FATHERS DAY!!!
JUNE 20-24TH
Ask about Jim's specials for A - 30 days, 5 meals a day - NUTRITION PLAN as well as small group Personal training (3 per group max)!!!!!
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.
– 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.
MONDAY
WARM UP
MU 3
X 3
HIGH PULL 3X8
FLOOR PRESS 3X8
SWOD
A.
Every two minutes, for 8 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat
1x2xM.E.
Every two minutes, for 8 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat
1x2xM.E.
B.
Every two minutes, for 14 minutes (7 sets):
Snatch
1x3x60%
1x2x70%
1x2x75%
1x1x80%
3x1x85%
Every two minutes, for 14 minutes (7 sets):
Snatch
1x3x60%
1x2x70%
1x2x75%
1x1x80%
3x1x85%
WOD- 15 MIN AMRAP
KB SNATCH - 10 (PER ARM) 55/35
DOUBLE UNDER - 50 / 100 SINGLES
DL - 10 185/135
9 BURPEES
TUESDAY
WARM UP - 3ROUNDS
MED BALL 1 ARM OH WALK - 25 MTRS EACH ARM
RING DIP X 12
L - SIT 30 SECONDS
SWOD
A.
Every two minutes, for 6 minutes (3 sets):
Split Press, 5 reps
Every two minutes, for 6 minutes (3 sets):
Split Press, 5 reps
B.
Every 90 seconds, (7 sets):
Clean and Jerk
1x1x60%
2x1x70%
2x1x75%
2x1x80%
Every 90 seconds, (7 sets):
Clean and Jerk
1x1x60%
2x1x70%
2x1x75%
2x1x80%
GWOD
EMOM - 5 MINUTES
KBS - R - 20 SECONDS / REST 40 SECONDS
WOD - 3 RDS FT (CAP 20 MIN)
PULL UPS X 15
ROW 100 MTRS
OH LUNGE WALK X 15
ROW 100 MTRS
HRPU X 15
ROW 100 MTRS
WEDNESDAY
WARM UP 1
Every 4 minutes, for 12 minutes (3 sets):
Run 400m or Row 400m
Every 4 minutes, for 12 minutes (3 sets):
Run 400m or Row 400m
WARM UP 2 - 3RDS
HOLD SQUAT ON WALL - 45 SECONDS
BRIDGE WITH PLATE X 10
MED BALL TUCK / PUSH UP - 10/5
SWOD
B.
BACK SQUAT - E2MOM
BACK SQUAT - E2MOM
8X8 X 65% - HOLD 2 SECONDS
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
CLEAN / FRONT SQUAT
SLAM BALL
BOX JUMP BURPEE
THURSDAY
Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effortat your own time.
Perform 25 to 40 minutes of one of the following at approximately 70% effortat your own time.
Come in and complete a
training session that you missed on Monday, Tuesday or Wednesday.
WARM UP - 3 RDS
DB BICEP PRESS X 12
SIT UPS X 20
PULL UPS X 12
GWOD
ABS – TABATA
THEN 3X
PVC ON SHOULDERS - TWIST SIDE TO SIDE (
FAST IF POSSIBLE) X 100 (50 EACH SIDE)
KB
SIDE PULL DOWN - X 10 (EACH SIDE)
REST 1 MINUTE
SWOD
B.
Every two minutes, for 8 minutes (4 sets):
Front Squat and Split Jerk
1x1x80%
Every two minutes, for 8 minutes (4 sets):
Front Squat and Split Jerk
1x1x80%
C.
Every two minutes, for 8 minutes (4 sets):
Front Squat
1x2x80%
Every two minutes, for 8 minutes (4 sets):
Front Squat
1x2x80%
WOD - 12 MIN AMRAP
SLEDGE HAMMER TIRE X 5
FARMERS WALK - 100 MTRS
70/35
BATTLE ROPE - X 20 (10 PER ARM)
FRIDAY
WARM UP - 3X8
JUMP LUNGES
KB SUMO SQUAT
SIDE LUNGES
SWOD
STRICT PRESS - EVERY 90 SECONDS
3X 65%
3X 70%
3X 75%
3X 80%
WOD - 4 RDS FT
RUN 400 MTRS
T2B X 7
SINGLE KBS -R X 14 (7 PER
ARM)
GOBLET SQUAT X 21
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