District H CrossFit

Photo Credit: http://Www.markstaudtphotography.com

Agility/Plyometric: Triple broad Jump for distance
From a static position, perform 3 broad consecutive broad jumps for max effort distance

5 attempts, record further attempt.

Metabolic Conditioning: AMRAP 15:
200 Meter Run
5 squat cleans (185/125)
3 Rope Climbs

*scale with 10 strict pull ups

Accessory Work: Accumulate 3 mins of each stretch anyway
Pancake stretch
Banded Lat stretch (3 mins each side)
Couch/Hip flexor stretch (3 mins each side)
Pigeon Stretch (3 mins each side)

Photo Credit: http://Www.markstaudtphotography.com

Metabolic Conditioning: 5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest

ReBoot Class: 18 Min AMRAP
100m Farmers Carry (53/35lbs in each hand, 2 KB’s)
400m run
10 single arm KB push press R (35/26lbs)
10 single arm KB push press L
10 hanging leg raises

Accessory Work: Complete 3 rounds
Max effort strict bar dips/ring dips
Max effort strict supine/horizontal ring rows (feet elevated on box)

Photo Credit: http://Www.markstaudtphotography.com

Strength/Barbell Cycling: 5 min EMOM of 5 Front Squats (from the ground) RX: 185/135lbs RX+ 215/145lbs

*Scale Options: 155/115, 135/95, 115/75, 95/65

Metabolic Conditioning: 5 rounds for time

10 Power Cleans (135/95)
10 Burpees

Accessory Work: Complete 3 rounds of:

20 DB rows alternating arms in the plank position

20 weighted double DB/KB step ups in front rack position

Photo Credit: http://Www.markstaudtphotography.com

Metabolic Conditioning: “Diane” benchmark WOD

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

Strength: Accumulate 50 chin ups

In the least amount of sets accumulate 50 chin ups (palms facing you) Record time.

*Scale to 40 total as needed.

Accessory: Complete 3 rounds of:

10 Kneeling Single Arm Arnold Press on both side ex: In kneeling position with right knee down, DB or KB is in right arm and vice versa)

30 Russian twists (35/15lb plate)

ReBOOT Class:

5 rounds of time.
Short side lap (200m run) with wall ball (20/14lb)
20 jumping goblet squats (44/26lbs)
30 Russian twists with wall ball (20/14lbs)
6 lateral burpees over KB

Photo Credit: http://www.markstaudtphotography.com

Strength: Back Squats 5 sets of 2 @ 90% of 1RM

*Maintain same weight across all 5 sets, add 5 to 10lbs from last week if 90% is unknown. Allow 20 to 25 mins to perform

Metabolic Conditioning: “Annie” benchmark WOD

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Accessory: Perform 3 rounds of:

1 min weighted plank, add to previous attempts if able to maintain 1 min or continue same weight if unable

1 min of pancake stretch

Photo Credit: http://www.markstaudtphotography.com

Agility Work: Cone Shuttle Drills
10ft – 10ft – 20ft – 10ft – 30ft run out

Face the clock so you know your times.

In heats, everyone performs 5x’s for time, rest is time it takes for heats to rotate. Record fastest time.

Metabolic Conditioning: 21 – 15 – 9 reps for time

HSPU and Power Snatch (135/95lbs)

Accessory Work: Complete 3 rounds

10 Bulgarian Split squats each side, add DB or KB as needed

10 Bent over DB Reverse Flyes with DB

Photo Credit: http://www.markstaudtphotography.com

Metabolic Conditioning: For Time: 
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

Accessory Work: Complete 3 rounds

60 seconds of weighted planks (45/25lbs placed on lower back)
60 seconds of child’s pose with bilateral elbow flexion
60 seconds of kneeling bilateral quad stretch

ReBOOT Class:

18 Min AMRAP of
400m
5 Single Arm KB Swings L (44/26lbs)
5 Single KB Swing R
5 Single Arm KB Push Press L
5 Single Arm KB Push Press R
5 burpee box jumps (20in/16in)

Photo Credit: http://www.markstaudtphotography.com

Barbell Cycling: 6min EMOM of 5 push presses from the floor
RX 135/95, RX+155/105

*Scale options, 115/85, 95/65*

Metabolic Conditioning: 16min EMOM:
12 Dumbbell Snatches (50/35)
15/12 Calorie Row 
14 Dumbbell Box Step-Ups (24″/20″)
10 Pull-ups

Accessory Work: Perform 3 rounds:
60 seconds of pancake stretch, use rig to assist as needed
30 russians twists (25lbs/10lbs)
30 seconds of Samson stretch with side bend towards front leg
(ex. if you’re lunged with the left leg forward, side bend towards the left)

Photo Credit: http://www.markstaudtphotography.com

Gymnastics: Ring Dip Skill

8 min EMOM
-Odd Minute 20 to 30 seconds of static holds on rings in top position with arms extended and shoulders externally rotated
-Even Minute 6 Strict Ring Dips

Modify to box, parallel bars or dip bars as needed to hold a minimum of 30 seconds.

Metabolic Conditioning: Scale for men include 135,185, 225lbs or 115,135,185. Scale for women include 115,135,155 or 95,115,135

AMRAP 5:
Buy-In: 50 Wallballs 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 3 Minutes 

AMRAP 5:
Buy-In: 35 Wallballs 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 3 Minutes 

AMRAP 5:
Buy-In: 20 Wallballs 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Accessory Work: Accumulate 30 strict toes to bars or straight leg raises
Each time you break perform 
:30 pec stretch with band or using rig to each side
or
:30 upward dog/cobra stretch

ReBOOT Class:

7 Rounds for time of:

7 DB Thrusters (2 DB’s) 45/30lbs

100m sprint

10 slam balls (40/30lbs)