911 CrossFit

THIS WEEK AT 911 CROSSFIT

MAY 23 TO MAY 27TH, 2016

HIIT CLASSES ARE FREE TO TRY, INVITE FRIENDS

M, W and F  630pm

–       -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.

Aerobic Restoration
Perform 25 to 40 minutes of any aerobic skill at your own time.

MONDAY

WARM UP

3 ROUNDS

DB Lateral Raises X10

Hollow Hold + Rocks  X 20 +20

Hip Extensions X15

3 reps  skin the cat

SWOD

CLEAN + SPLIT JERK

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

1x8x75%

TUESDAY

WARM UP 3 ROUNDS

Single Arm DB Press ×10

Side Planks X60s

Ab Wheel OR BARBELL ROLL  ×10

SWOD

Bench

Every two minutes, for 14 minutes (7 sets):
Back Squat
4x5x75%
3x5x80%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

7 Hang Power Cleans (135/95)

30 Double Unders

REST 2 MIN

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

7 S2OH (135/95)

30 Double Unders

REST 2 MIN

Metcon (AMRAP – Reps)

AMRAP 2

MAX Hang Power Clean + S2OH

WEDNESDAY

 WARM UP THEN…

3ROUNDS

Barbell Rows ×10

Tuck Crunches ×20

Arch Rocks ×20

Swod

Every two minutes, for 12 minutes (6 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x3x80%

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 Metcon (Weight)

EMOM 20

Minute 1: 13 UB Wall Balls

Minute 2: 10 Cal Row

THURSDAY

WARM UP THEN… 2 rounds

Hollow Hold  xMAX

Arch Holds x25

Bicep Curls ×20

GWOD

Handstand and L-Sit Practice

Accumulate 2 minutes

Ring L-Sit Hold. Accumulate 2 minutes

Freestanding Handstand. Accumulate 2 minutes

Swod

Every two minutes, for 14 minutes (7 sets):
Back Squat
4x5x75%
3x5x80%

Metcon (Time)

WOD

2 MIN SPIN BIKE @ 60%

25  Pull Ups

100 Double Unders

25 T2B

50 Push Ups

400M FARMERSWALK

FRIDAY

WARM UP THEN…

3 ROUNDS

Partner GHR ×10

Weighted Plank Hold ×1:30

Dragon Flag Negatives ×7

Swod (tech work 12 min)

Hang Snatch + Snatch
5x1xM.E.

Gymnastics

Beat Swing and Strict Pull Up Technique

Bar Complex

2 Pull Overs + 3 Bar Muscle Ups

 

WOD Metcon (Time)

3 Rounds

Sandbag Run 400m (OR PLATE)

400m Run

40 Sit Ups