Sunday 8/4/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

2KB deadlift- 2 x 18, 2 x 10

Rope climb- 4 x 1-3

Slider walking tuck hold- 3 x 15m

Metcon

Metcon (No Measure)

Not for reps

4 rds:

1min single unders

1 min row (18-22 SPM)

1 min DU

1 min row (26-32 SPM)

*15 sec rest/transition between 1min intervals

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 2 x 15-30sec

Pike leg raise- 2 x 30

hanging knee tuck with straight leg heavy ecc.- 2 x 10

Accessory strength (4)-

Seated DB OH elbow extension- 2 x 16

HS hold- 2 x 1min

EZ bar skull crushers- 2 x 18

Standing plate raise- 2 x 20

Airdyne fun-

30 sec work, 30 sec rest- 8 rds

Grip-

Rice bucket- 2 x 2min

MOB-

Peanut T-spine with load- 1 x 2min

Skill-

Ring Mu practice – 10 min

Saturday 8/3/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Ankle prep for pistols

Weightlifting

Pistol- 5 x 10 (5e) *Mod accordingly, box, elevate heel, counterload, target

Bar MU- 4 x 1-5 (MOD with band, kids bar, jumping or Strict C2B)

GHD sit-ups- 3 x 10-20

Metcon

Metcon (No Measure)

Not for time

5 rds:

4 heavy DB snatch (3ea)

3 high box jumps

4 OHS w/ pause (3 sec) (Under 115/75)

3 high box jumps

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Dragon flag eccentrics- 2 x 10 ( >5 sec on way down)

Side plank- 2 x 1min ea

Slider walking pike- 2 x 15m

Accessory strength (4)-

Ring push ups- 2 x 30 (progressive angle)

Staight bar curls- 2 x 20

Slanger push ups- 2 x max

DB hammer curls- 2 x 10ea

Airdyne fun-

100 cal (choice intensity)

Grip-

Wrist roller- 2 x 3ea

MOB-

Stall bar 3 position dead hang- :30 ea position

Skill-

Partner free standing HS hold- 10 min practice

Friday 8/2/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Jump rope warm up

Weightlifting

Wall balls- 5 x 16 (each set vary height of target, weight of MB, stance)

DU- 4 x 1-50

F2B- 3 x 3-9

Metcon

Metcon (No Measure)

Not for time or reps

3 rds:

4rd tabata bottoms up air squat

20 sec squat

10 sec 1″ above rock bottom hold

then,

1min HS hold

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Hollow body hold- 2 x 1min

Renegade row- 2 x 10ea

Loaded plank- 2 x 1min

Accessory strength (4)-

Prone leg curls- 2 x 20

Chin up hold- 2 x :30

Reverse hyper- 2 x 16

Lat pull down (straight bar)- 2 x 14

Airdyne fun-

10 min (2 RPMS) high (70, 80ish), very low (40, 50ish)

Grip-

YOYO roller- 2 x 3ea

MOB-

LAX post delt with internal and external rotation- 1 x 1minea

Skill-

Clean contact practice- 10 min

Thursday 8/1/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 5

Good morning- 1 x 6

Weightlifting

KB OH (1KB snatch, 2KB snatch or USA swing)- 2 x 20, 3 x 10

Kipping pull-ups- 3 x 4-12

Ab Wheel- 3 x 10-20

Metcon

Metcon (No Measure)

Not for time:

6 rds:

200m row

20m bear crawl

10 m crab walk

10m frog thrusts

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Firing range hold- 2 x 1minea

Cable crunch- 2 x 30

MB slam (on gymnastic mat)- 2 x 16

Accessory strength (4)-

Cable elbow extensions (straight bar)- 2 x 18

Seated cable row- 2 x 20

Single arm cable elbow extensions- 2 x 18ea

Single arm cable row- 2 x 16ea

Airdyne fun-

15min dyne for cals (intensity choice)

Grip-

Softball hold- 2 x 1:00

MOB-

Barbell forearm smash- 1 x 1minea

Skill-

Snatch contact practice- 10 min

Wednesday 7/31/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine split- 1 x 2min

Super couch- 1 x 1min ea

Weightlifting

KB goblet squat- 5 x 14 (mellow)

Seated pike barbell strict press- 4 x 12

Hollow body rocks- 3 x 20

Metcon

Metcon (No Measure)

Not for time

6 rds:

200m run

20 air squat

10 push up

* increase intensity each rd (little faster each rd)

*1st rd is the slowest, last rd is the fastest

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Supine 1KB sit-up

Kipping F2R- 2 x 20

1/2 kneel KB rotations- 1 x 20ea

Accessory strength (4)-

Bull horn dips- 2 x 10

Supinating curls- 2 x 10ea

Slanger bullhorn dips- 2 x 14+

Plate walk (90 degree in elbow)- 2 x 90m

Airdyne fun-

EMOM- min 1-4 :12 cal, min 4-8: 14 cal, min 8-10 : 16 cal

Grip-

Rolling thunder hold- 2 x 1:00

MOB-

LAX lo back with feet up wall- 1 x 3min ea side

Skill-

Rolling sqaut + pistol practice – 10 min

Tuesday 7/30/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

wod prep

Metcon

“CFWC GRIND” (Time)

22-16-10-16-22

DB snatch (60/40)

Pull-ups

Box jump (24/20)

* each rd starts with 20m SA OH DB walking lunge (60/40)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Supine leg raise- 2 x 30

Russian Twists- 2 x 30 (15ea)

Plank hold with leg lift- 2 x 1:30 (leg switch every :15)

Accessory strength (4)-

Reverse hyper- 2 x 18

Lat pull down (wide grip)- 2 x 16

Prone SL leg curls- 2 x 20ea

lat pull down (close neutral grip)- 2 x 14

Airdyne fun-

2 rd: 40 cal sprint, 1 min rest, 20 cal sprint 2min rest

Grip-

hang board- 2 x 1:00 (easy grip)

MOB-

Barbell quad smash- 1 x 1min ea

Skill-

Db muscle clean practice- 10 min

Sunday 7/28/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Wod prep

Metcon

CFWC FAST III (Time)

52 wall balls (20/14)

32 burpee sandbag cleans (100/65)

52 wall balls

Weightlifting

Work to a single on lift of your choice

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Bossmans- 2 x 25 ea

loaded toe touchers- 2 x 60

Hollow body hold- 2 x 1min

Accessory strength (4)-

X-over- ATYT- 2 x 10ea

SHSPU- 2 x 6

Tempo chin ups (1-3-3-3)

KB waiters press- 2 x 10ea

Airdyne fun-

100 cal (3 different RPMs, switch every 10 cal)

Grip-

Hang board- 1 x 1:00

MOB-

Supine split + supine squat- 1 x 1min ea

Skill-

tire flip practice- 10min

Saturday 7/27/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

“CFWC Unbroken” (Time)

5 rds:

40 step bulgarian bag lunge (45/35# bag)

15 KB swing (USA, 28/20)

15 F2B

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

SB stir the pot- 2 x 1min (even stirs each way)

Dead bug- 2 x 10ea

Side plank (top leg lift)- 2 x :45 ea

Accessory strength (4)-

Cable curls- 2 x 18

Prone leg curls- 2 x 20

Rope cable curls- 2 x 16

Reverse hypers- 2 x 16

Airdyne fun-

reverse tabata (pre programmed)

Grip-

Wrist roller- 1 x 4 each way

MOB-

Barbell forearm smash- 1 x 1:30 ea

Skill-

Rope climb- 10 min practice

Friday 7/26/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

“CFWC FAST” (Time)

3rds for time:

400m run

60 DUs

15 Burpees

*15 Box jump sub for DU

* No time cap

Weightlifting

CFWC Strength Combine-

1 RM pinch block deadlift (single)

1RM KB bottoms up clean and press

1RM TGU

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider pike stationary pikes- 2 x 20

Plate sit-ups- 2 x 20

AbMat sit-ups- 2 x 30

Accessory strength (4)-

Lat pull down- 2 x 20

Cable elbow extensions- 2 x 16

Close grip cable row- 2 x 16

Straight arm cable pull downs- 2 x 20

Airdyne fun-

8 rds:

8 cal max effort sprint

20 sec rest

Grip-

Rice bucket- 1 x 3min

MOB-

KB quad smash- 2 x 1min ea

Skill-

Perfect pull-up (packed shoulder, hollow body)- band as needed to practice and feel

Thursday 7/25/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

KB tech review

Metcon

Alright, lots of choices today. KB work or classic CF Girl WOD.

Choose 1 snatch cycle:

5min 1 KB snatch

5min 2KB snatch

Choose 1 clean cycle:

5min 1KB clean and jerk

5min 2 KB clean and jerk

5min 1 KB clean +FS +jerk

5min 2KB clean + FS + jerk

OR

“Jackie”

“Fran”

“Helen”

All are listed below to log results

1KB snatch 5 min cycle (AMRAP – Reps)

AMRAP in 5 min:

MAX reps 1KB snatch

*Hand switch is choice (stay even)

*load is choice, be sure to record

*If bell touches ground WOD is over

1KB clean and jerk 5min cycle (AMRAP – Reps)

AMRAP in 5min:

Max rep 1KB clean and jerk

*Hand switch is choice

*If KB touches ground WOD is done

*load is choice (make sure record load

* Push jerk or push press for OH

1KB clean + FS + Jerk 5min cycle (AMRAP – Reps)

AMRAP in 5min:

MAX reps 1KB clean + FS + Jerk

*Hand switch is choice

*load is choice make sure you record

*If KB touches ground wod is over

2KB snatch 5 min cycle (AMRAP – Reps)

AMRAP in 5 min:

MAX reps 2KB snatch

*load is choice

*If bells touch ground WOD is over

2KB clean and jerk 5min cycle (AMRAP – Reps)

AMRAP in 5 min:

MAX rep 2KB clean and jerk

*load is choice

*If bells touch ground WOD is over

2KB clean + FS + Jerk 5min cycle (AMRAP – Reps)

AMRAP in 5min:

MAX rep 2KB clean + FS + Jerk

*load is choice

*If KBs touch the ground wod is over

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Midline

“Ring of Fire”

12 boss man R

12 Boss man L

24 Russian twists (15ea) (use small metal plates, 35/25)

“Ring of Fire”

12 2DB curl

12 2DB OH elbow extension

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap strict F2B- 2 x 12

Kipping F2R- 2 x 20

Plank hold- 2 x 1:00

Accessory strength (4)-

Bullhorn dips- 2 x 14

Straight bar curls- 2 x 25

Bench dips- 2 x 20

DB preacher hammer curls- 2 x 12ea

Airdyne fun-

10 min easy

Grip-

Softball farmers hold- 3 x :30

MOB-

KB calf smash- 1 x 2min ea

Skill-

KB clean practice- 2 hand cheat clean, single arm swing w/ elbow tight, hand assist clean, early catch clean