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170927

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Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
5 Bent Rows
5 Romanian Deadlifts
5 Muscle Cleans
5 Power Clean Footwork (no bar)
5 Hip + Shrug (position 1)
5 Hang Power Cleans (position 1)

Skill/Strength –
4 Rounds:
5 Hang Power Clean (position 1)
*Start at 50% of your 1RM and build as you need. Do not go to complete failure, each rep should look and feel very good

MetCon –
“Gunnar”

5 Rounds
In 2:00: –
3 Power Cleans (these should be heavy)
Run 200m
AMRAP Handstand Pushups
Rest 2:00

*Score = number of handstand pushups times average weight on bar
You can change weight on the bar between rounds if necessary

Cool Down –
Spend 5:00 with a lacrosse ball on:
– Traps
– Anterior Shoulder

170926

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
10 RNT Reverse Lunges (each leg)
Beginner – No Weight
Intermediate – Dumbbells Held at Side
Advanced – Kettlebells in Front Rack
*Rest 0:30 between legs
10 Controlled V-ups
*0:30 rest between rounds

MetCon –
“Run For Cover”
5 rounds for time:
400m Run
15 Burpee Box Jumps (24/20″)

Cool Down –
2:00 of:

Downward Dog to Lizard Lunge to Cossack (each leg)

170925

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Warm Up –
Coach’s Choice

Skill/Strength –
FBB Dumbell Complex (each arm)

5 Single Arm Push Press
5 Single Arm Push Jerk
5 Single Arm Split Jerk

Work up to daily max over 4-5 sets, capped at 15:00. You must complete the entire complex without putting the dumbbell down. one full set is 5+5+5 on each arm. Foam Roll or lacrosse ball lightly between sets.

MetCon –
“CrossFit Team Series 17.4”

Rx –
For time, with a partner:
100 Calorie Row (switch as needed)
100 Toes to Bars (switch as needed)

Scaled –
For time, with a partner:
100 Calorie Row (switch as needed)
100 Hanging Leg Raises (switch as needed)

Cool Down –
2:00 Wrist Routine
2:00 Couch Stretch

170923

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Warm Up –
Coach’s Choice

Skill/Strength –
Review Hang Power Snatch

MetCon –
“CrossFit Team Series Event 17.2”

Rx –
With a partner, for time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men will use 95lbs barbell, women will use 65lbs barbell

Scaled –
With a partner, for time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 single-unders, each, relay

Men use 65-lb. barbell, women use 45lbs barbell

Cool Down –
Foam roll as needed

170922

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Warm Up –
Coach’s Choice

Barbell Warm up –
5 Snatch Grip Romanian Deadlifts
5 Snatch Grip RDL into Muscle Snatch
5 BTN Snatch Grip Press
5 Snatch Drop (to 1/4 squat/power position)
3 Hang Power Snatch (position 1)

Skill/Strength –
2-3 warm up sets, working up to starting weight, then:

4 Rounds:
5 Hang Power Snatch (position 1)
*Start at 50% of your 1RM and build as you need. Do not go to complete failure, each rep should look and feel very good.

MetCon –
“Waterboard”
5 Rounds:
1:00 AMRAP Calorie Row
0:10 transition
1:00 AMRAP Kettlebell Front Rack 25′ Carry (2x 53/35lbs)
0:10 Transition
20 Push ups (complete within the minute)
0:10 Transition

Cool Down –
15-20 Active Leg Lowers (each leg)
1:00 Banded Anterior Pathway Stretch (each arm)

170921

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Warm Up –
Coach’s Choice

Skill/Strength –
2 warm ups sets of reverse lunges and ring pull ups, then:

3 Rounds:
16 Alternating Reverse Lunges (8 each leg, bar in back rack)
5-10 Ring Pull ups (false grip if possible) – Scale to Negative Ring Pull ups
15-20 Banded Pull Aparts

MetCon –
“CrossFit Team Series WOD 17.1”

Rx:
9-15-21 reps for time of:
Synchronized thrusters (95/65lbs)
Synchronized bar-facing burpees

Scaled:
9-15-21 reps for time of:
Synchronized thrusters (65/45lbs)
Synchronized bar-facing burpees

For more information on standards, check out the CrossFit Games website and this video:

Cool Down –
4 Rounds:
0:20 Hollow Rock
0:10 Rest
0:20 Arch Rock
0:10 Rest

170920

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Warm Up –
Coach’s Choice

Skill/Strength –
2-3 warm up sets of Good mornings and kettlebell presses, then,

3 Rounds: (3:00/Round)
6 Good Mornings (30-40% 1RM Back Squat)
8 Half Kneeling Bottom’s Up Kettlebell Press

MetCon –
“Hundo”
4 Rounds for time:
25 Russian Kettlebell Swings (53/35lbs)
25 Goblet Squats (53/35lbs)
400m Run

Cool Down –
Foam Roll any tight/sore areas for 5:00

170919

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Warm Up –
Coach’s Choice

Skill/Strength –
3-4 warm up sets of Front Squats up to working weight, then

3 Rounds:
8 Front Squats
10 Single Arm DB Rows
15 Weighted Sit ups

MetCon –
“Delilah”
21-15-9
Dumbbell Hang Clean + Jerk (45/25lbs each hand)
Toes to Bar
*Start with 5 burpees, every minute stop what you are doing and complete 5 burpees

Cool Down –
Accumulate 2:00 in
Box Shoulder Stretch
Shoulder Extension Stretch

170918

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Warm Up –
Coach’s Choice

Skill/Strength –
3-4 Warm up sets of Romanian deadlifts up to working weight, then

3 Rounds:
8 Romanian Deadlifts (60-70% 1RM Deadlift)
10-15 Push ups (22×1 tempo)
0:30 Side Plank Hold (each side)

MetCon –
“Mighty Fine”
9:00 AMRAP
15 Wall Balls
75 Double Unders

Cool Down –
5-8 SLOW Inchworms