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Tag Archives: greenville crossfit training
WOD (workout of the day) Distinct Crossfit.com
Cold front(Time)
Start up
4 rounds
30 Jax
15 per side Side plank reverse fly
Modified push-up Y hold 15 sec per side
Cuff iso 15 per side
Strength
Week 5
Push press Pull your sheet. If you don’t have one see a coach.
5×70% 1RM
5×80% 1RM
Max reps x90% 1RM
W.O.D
12-9-6-3
Clean and Jerk 155/95
Turkish get ups 55/30
Sit ups 45/25
Finisher
Repeat Start up minus the jax
*If you can’t do RX’d, choose a weight that is challenging.
WOD (workout of the day) Distinct Crossfit.com
Back on the grind(Rounds)
Start up
3rds
1 Forward run backward run length of gym
1 bear crawl down side shuffle back length of gym
100m row
Strength
3×3 Deadlift (Pull your chart, if you don’t have one see a coach)
W.O.D
Amrap 12
8 Wallballs 20/14
8 Hang Power Cleans 155/105
8 Burpees
2 tire flips big/small
WOD (workout of the day) Distinct Crossfit.com
Quicksand(Time)
Start up
3 rds
10 high knees
10 jumping lunge
30 sec couch stretch
2 mins quad roll L/R
Strength Squat 3×3 (refer to your chart)
Then 3×6 front squat @ 60% of bk squat 1rm
W.O.D
5 rounds
(5) suicide
10 jump lunge
30 box jumps 24/20
Cash out
100 knee tap crunch
WOD (workout of the day) Distinct Crossfit.com
Whatttaweek(Time)
Cash in
20 ballistic
20 swing kicks
20 burpees
W.O.D
For time
10 wallwalks
20 frog jump burpees
30 inchworms
40 sit ups
50 ball slams 20/14
60 squats
Finisher
Stretch roll recover
WOD (workout of the day) Distinct Crossfit.com
Ground and pound(Time)
Start up
3 rds
10 pvc good mornings
20 Heels to rear length of gym
PVC Deadlift and Powerclean review
Strength
Deadlift 3×5(refer to your chart for weights and reps)
Amrap 6
Team sled push
20 meters per person
W.O.D
Emom 10
3 power cleans 95/65 65/45
2 front squats
1 thruster
The finisher
For time
25 Kettlebell swings 70/55 55/35
25 Bicycles
88 degrees(Time)
Start up
2 rds
100m run
5 squats
5 frog jumps
5 hip rotations
Strength Back Squat
3×5
Set 1 @65% of 90% 1rm
Set 2 @75% of 90% 1rm
Set 3 @85% of 90% 1rm
*Set 3 is minimum 5 reps but go for max reps*
We have your spread sheet available at the gym with all of your lifts from last week. Be sure to get this from me before starting so you will know how much to do for each lift.
W.O.D
For time
400m run
Then
3RDS of
6 Reverse lunge (knee touch ground)
12 Get ups 20/10
18 Sit ups (hands touch toes) Then
400m run
Cash out
Stretch and shoulder mobility
WOD (workout of the day) Distinct Crossfit.com
Lets get skrong(Time)
Start up
3 rds
10 good mornings 45/25 plate or bar
10 rev burpees
10 plyo jumps
Strength Work up to 1rm Deadlift
W.O.D
5 RFT
5 hang power snatch 95/65
10 sit ups
5 burpees
The finale 2 rounds
5 glute ham raise
10 band pull a parts
5 plyo jumps
Stretch
WOD (workout of the day) Distinct Crossfit.com
That’s da stank(Time)
Start up
10 min to work on mobility
50-180 jumps
50 high knees
W.O.D
5RFT
25 med ball clean
400m run
Cash out
100 slow bicycles
WOD (workout of the day) Distinct Crossfit.com
7-2-13(Time)
Warmup 5min PVC snatch review
Strength
10min to heavy ‘the exercise’
WOD
4 rft
7 hs snatch 65/45
14 hrpu
21 double unders
Cool down
100 rev hollow rocks
GG athletes(Time)
Start up
10 min mobility work Whatever is sore….roll, lacrosse, stretch etc
Skill
Work on power clean form focusing on receiving bar low at 40-50% of 1rm established on Monday.
W.O.D
1600m row
50 sit ups
Cash out
3 giant sets
15 band pull a parts
15 scap push ups
15 plank punch through
Rest as needed in between sets
S t r e t c h
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