CrossFit
Warmup/Preparation – 10 min
Dynamic Warm-Up
Skill/Strength – 10 min
Weighted Pullup 5,3,2,1,1
Conditioning – 35 min
*30 minute time cap
Mechanics
30 Rounds for Time:
5 Burpees
1 Strict Pullup (As little assistance possible)
Consistency
30 Rounds for Time:
5 Burpees
1 Muscleup progression (feet on floor strict)
Intensity
30 Rounds for Time:
5 Burpees
1 Muscleup
Recovery – 5 min
Shoulders
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 15 min
Weighted Pullup (or progressions)
3,3,3,3,3
Conditioning – 25 min
AMRAP in 20 min:
15 CAL Row
10 Burpees
5 Ring Rows
Recovery – 10 min
Shoulders / Hips
Sport
In CrossFit Class
Louise’s Strength Homework
+
Conditioning WOD with Class
In Sport Class
1) Pause AK Snatch + Pause Hang Snatch 5x(1+1), 3sec pause. E2MOM. Build to heavy but not max
2) Snatch High Pull 5×3 @ 100-110%, 3sec negative from hip. E90sec.
3) ROMWOD
