911 CrossFit

THIS WEEK AT 911 CROSSFIT

Feb 1st  to  Feb 5th

 

Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time

 

 

    –      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.

 

 

Its time to register for the Open Games!!!

MONDAY

A.

Dynamic WU:

2 rounds:

50m bear crawl.

50m broad jump.

 25m crab walk.

30 Jumping Jacks.

10 touchdowns.

 5 DB push press at light weight.

B. FOR QUALITY – 10 MIN CAP

Accumulate  Minutes Of  Bridge Ups  Hold,

*** Every Time You Break, Perform 5 Skin the Cats  

C.

 Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch

D. WOD

Three rounds for time of:
12 Toes to bar
12 Handstand Push-ups
135/95 pound Overhead Squat, 6 reps

TUESDAY

A.   WARM UP – COACH’S CALL

B. Three rounds, FOR QUALITY – 12 MIN CAP

15′ Rope Climb, 2 ascents
15 HOLLOW ROCKS

TRX OR RING PLANK – 25sec

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat

1x3x70%
1x2x80%
1x3x85%
1x3x85%
1x6x80%

C. WOD
Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups

Rest exactly 2 minutes, then…

Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups

WEDNESDAY

WARM UP – 400M lap

25 jump squats

A.

Three rounds, for quality

40 Double unders
12 Ring Dips

B.  For quality - 12 min cap

·                 20 Meter Handstand Walk Laterals 

·                 Accumulate 3 Minutes Of L Seats 

·                 Accumulate 3 Minutes Of Supermans 

C.

STRENGTH:
Barbell weighted step ups 3 x 10 (alternating legs)
(45/25)

 THEN

Dumbbell Push Press

Every Minute on the Minute for 12 minutes of:

10 Max DB Push Press @ medium weight

THRUSDAY

A.

Outsite Ladder drills in warm-up

2 ROUNDS

10 forward and side leg swings.

10 EACH LEG – FORWD LUNGES, BACK LUNGES

B. SKILL WORK – 8 TO 10 MIN

Max height box jump

C.

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

D. WOD

On a running clock:
0-6:00 – 800m run
6:00- finish, complete the following:

50 Russian twists (1,1)
60 Walking lunges (alt)
70 KBS (55/35)
60 Walking lunges
50 Russian twists

*score is time of 800m run and time of completion

FRIDAY

A.

WARM UP

10 over unders.  – (USE A PARTNER, EACH PERSON)

10 Inch Worms

B

For TIME – 2 ROUNDS

·                 10 Lateral Push Ups (SIDE TO SIDE

·                 20 Wide Push Ups 

·                 10 Push Ups 

·                 15 Narrow Push Ups 

·                 10 Plyometric Push Up

·                 5 Olympic Push Ups 

Post your time 

C.

BENCH
Every 2 minutes, for 14 minutes (7 sets):
1x3x60%
1x2x70%
1x2x80%
2x1x85%
2x1x90%

D. WOD

Three rounds for max reps of:
Row for 2 minutes (meters)
Rest 1 minute
Wall Ball Shots for 2 minutes
Rest 1 minute