Forging Elite Fitness
warm up:
coach picks
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Mobility:
chest, shoulders, traps with lacrosse ball
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WOD:
AMRAP 3 mins of:
1 shoulder press 115/75
3 push press 115/75
5 push jerks115/75
AMRAP 3 mins of :
30 KBS then ME DU
AMRAP 3 mins of:
push ups
** Rest 3 mins between each
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Cool down: 200 m walk
Warm up:
coach picks
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Mobility: shoulders and shins
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WOD:
For time:
800 m run
30 push press 115/75
600 m run
20 power cleans 135/95
400 m run
10 deadlifts 185/125
200 m run
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Cool down: 200 m walk
Warm up:
coach picks
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Mobility:
shoulders
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WOD:
5 rounds for time:
1 clean (full) 155/105
3 push press 155/105
5 split jerk 155/105
7 C2B
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Cool down:
200 m walk
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Extra Credit:
25 goblet squats
Warm up:
coach picks
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Strength:
Front Squat
65% x5, 75% x 5, 85% x 5+
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WOD:
3r4t
20 box jumps 24/20
15 front rack lunges (in place) 115/85
10 push press 115/85
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Cool down:
200 m walk
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Extra Credit:
Max Effort Plank (on forearms)
Warm up:
coach picks
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Mobility:
hips
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WOD:
The Bear Complex
7 sets:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Rest as needed between rounds. Add more weight each set. Do not set barbell down till set is complete.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
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Cool down:
20o m walk
Warm up:
coach picks
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Mobility:
shoulders with bands
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WOD:
Fight Gone Bad
3 rounds of:
1 min ME work at each station
Wall Balls 20/14
SDHP 75/55
Box jumps 24/20
push press 75/55
row for cals
1 min REST
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Cool down: 200 m walk
Warm up:
coaches choice
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Skill:
Split snatch
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WOD:
5 Rounds for Max Reps
1 min row for cals
1 min push press 75/55
1 min box jumps 24/20
1 min rest
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Cool down: 200 m walk
Warm up:
coaches choice
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Skill:
C2B
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WOD:
For time:
20 hang cleans 95/65
20 dips
20 front squats 95/65
20 c2b
20 push press 95/65
* Every 2 mins stop and complete 10 AMSU*
15 min time cap.. Scale accordingly.
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cool down:
200 m walk
Warm up:
coaches choice
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Mobility: coaches choice
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WOD:
20 thrusters
20 Sumo Deadlift high pulls
20 push presses
20 Overhead Squats
20 front squats
On the minute- 5 burpees
Rx- 95/65
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Cool down:
200 m walk
warm up:
coaches choice
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Strength:
Press 70% x3, 80% x 3, 90% x 3
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WOD:
21-15-9
ring dip
push press 95/65
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Cool down:
200 m walk
