District H CrossFit

Workout of the Day 042318

Photocred http://www.markstaudtphotography.com/

Extended Warm up
2 Rounds
10 Air Squat
10 Single leg hops/side
15 Band Good Mornings
15 Band Pull Aparts

Metcon
15-12-9
Back Squat (135/95)
Power Snatch (135/95)

**COMPARE with 4/14/17

*COMP 155#/105#
*Bar starts from the floor for the back squats before starting the set.
*MOD Back Squat (load is light enough for each round to be done unbroken while still providing a challenge)
*Hang Power Snatch (load light enough to do each round in 3 sets or less)

Cool Down Accessory
Single Arm KB Overhead Walk
2-3 Rounds NOT for time:
50 feet left arm walk (12.5 mats)
50 feet right arm walk
(use a challenging load that can be done unbroken each 50 foot section)

Post your scores to the Whiteboard.

Workout of the Day 042118

Photocred http://www.markstaudtphotography.com/

METCON
On a 25 min Running clock
4 rounds
30 Wallballs 20/14
*one person does Wallball the other partner hangs from the rig
30 Pull-ups
*one person does Pull-ups the other partner does Wall sit
100m Sled Push 2×45/1×45+1×25
*one person does the Sled Push the other partner does Hand Stand Hold

With remaining time

1 RM clean and jerk
(Score is TOTAL weight)

Post your scores to the Whiteboard.

Workout of the Day 042018

Photocred http://www.markstaudtphotography.com/

Warm up
2 Rounds
Row 250 meters
5 box jumps (Building up)
10/10 Toy soilders
10 Toes to bar
Push Jerk progression
3 Jump and land
3 Jump and land hands on the shoulders
3 Jump punch and land
3 Push jerk with an empty barbell

METCON
7 rounds for time:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)

Cool Down Accessory
3 set for quality:
0:20 Chin over the bar hold
Rest as needed
0:30 Strict pull-ups
Rest as needed

Post your scores to the Whiteboard.

Workout of the Day 041818

Photocred http://www.markstaudtphotography.com/

METCON
Every 3 minutes for 5 rounds:

10 Hang power cleans (155/105)
200 meter run

*The goal is sprint efforts today.
**No single round should go beyond 2:15minutes.
***The load on the hang power cleans should be tough for 10 reps unbroken.

Cool Down Accessory
1:00 Lat roll, right
1:00 Single unders
1:00 Lat roll, left
1:00 Single unders
1:00 Upper back roll

Post your scores to the Whiteboard.

Workout of the Day 041718

Photocred http://www.markstaudtphotography.com/

Part 1

Every 1:30 seconds x 7 sets:
3 Position snatch
*High Hang
**mid Hang
** From the Floor

*The first 2 work sets can be light.
**If technique is being maintained build to challenging loads.

Part 2

Squatty “Isabel”

For time:
30 Squat snatches (135lbs/95lbs)

Cool Down Accessory
2 rds 30 sec each

Hands on the Wall Shoulder stretch
Foam roll lat stretch
Super couch Stretch

Post your scores to the Whiteboard.

Workout of the Day 041618

Photocred http://www.markstaudtphotography.com/

Warm up
3 rounds
0:45 Row
0:15 Rest
0:45 Jump rope (0:30 single unders and 0:15 double under practice)
0:15 Rest
0:45 Bear crawl
0:15 Rest

*Start athletes at any movement to make best use of the equipment.

2 rounds
0:45 Wall shoulder stretch
0:30 Bar hang

METCON
Row 1000 meters
100 Double unders
50 Push press (95lbs/65lbs)
100 Double unders

*Goal sub 15 mins
** COMP sub 12 mins.

Post your scores to the Whiteboard.

Workout of the Day 041418

Photocred http://www.markstaudtphotography.com/

METCON
As a team of 2, Split Reps as desired

100 Hang dumbbell power snatch, alternating arms (50lbs/35lbs
80 Power cleans (135lbs/95lbs)
60 Burpee box jump (24″/20″)
40 Front squats (135lbs/95lbs)
200m run (BOTH)

Post your scores to the Whiteboard.