Overhead Squat EMOM

Warm-up

Run: 200yd
Bend: 20 barbell good mornings
Push: 20 barbell strict press
Pull: 20 barbell bent over rows
Sprint: NA
Core Activation: 12 T2B then 25yd bear crawl
Mobility Movement: 1 min box shoulder stretch
1 min each banded ankle mobility, 1 min instep stretch with banded hip distraction

Metcon (No Measure)

take 10mins warm up to a moderate and controllable over head squat. you will also need to have 50lbs to add to your bar for front back squats during this EMOM

EMOM 8
even: 4 OHS from rack
odd: 6 back squats x 4 T2B

Metcon (Time)

3 rounds
20 cal ski
20 kb swings

12 min AMRAP

CB General Warm-Up
Run: 100yd
Bend: 20 cal ski erg
Push: 10 scap push ups then 10 push ups
Pull: NA
Sprint: NA
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (AMRAP - Rounds and Reps)
12 AMRAP
5 cal ski erg
10 PS 75/55
1 RC
5 cal SE
9 PS
2 RC

AS MANY ROUNDS IN 12 MINS, CALS STAY THE SAME POWER SNATCHES DECREASE BY 1 EACH ROUND AND ROPE CLIMBS INCREASE BY ON EACH ROUND
Metcon (No Measure)
ROW 1600 OR BIKE 3200 RECOVERY PACE

METCON- snatches and wall balls

Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (Time)

for time
3 rounds
25 PS 75/55
50 WB 20/14

AMRAP- pull, push, squat!

Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (AMRAP - Rounds and Reps)

20 min to complete as many rounds as possible

10 PU
20 Push Ups
30 AS
15 PU
30 Push Ups
45 AS
20 PU
40 Push Ups
60 AS
25 PU
50 Push Ups
75 AS
30 PU
60 Push Ups
90 AS

Did you say weighted pull-ups?

Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Weighted Pull-ups (1-1-1-1-1-1-1-1 building in weight each rep)

alternate between this and the pull up. use dumbbells, hold between thighs or between feet

Weightlifting

strict press (alternate between this and the pull up)

1-1-1-1-1-1-1-1 building in weight

Metcon (Time)

3 rounds for time
100yd run
10 man makers
50 double unders

Front Squat Work

Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Front Squat (3x1; 3x2;1x5)

take a few mins to work up to a heay single then start the drop set and remove 10-20lbs each set. record the weight for the set of 5

Metcon (Time)

4 rounds for time
12 T2b
 10/8 cal bike
8 back squat 135/95

Your favorite- Filthy Fifty!!

Warm-up

CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon

Filthy Fifty (Time)

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees
50 Double unders

use remaining time in class for cool down row or bike

Hang Snatch

Warm-up

CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Hang Snatch (EMOM 10; 2 SGDL + 1 HSS building)

SGDL= snatch grip dead lift
HSS= Hang Squat Snatch
record heaviest lifted

Metcon (Time)

3 rounds for time
24 alt. kb snatch 53/35
12  alt. pistol squats
9 pull ups
6 push ups

Halloween WOD!!

Don't forget to wear your costumes to WP CrossFit tonight for 5:15 and 6:15 classes. 

Warm-up

CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (6 Rounds for reps)

Push Pull Tester
A1. 3 x max effort push press 75/55
A2. 3 x max effort pull ups
Complete A1 and A2 then rest one min before moving to next set

Metcon (Time)

10-31-20-17
DB Thrusters 50/25
burpees
kb swings 53/35
kb SDHP 53/35

Front Squats and METCON

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
20 air squats
10 goblet squats w/kb
6x10sec sprints on bike rest 20-30sec between each
5 mins movement specific mobility

Weightlifting

Front Squat (work up to 65% of your 1rm then 4x4)

these sets are going to be bottoms up squats. set J-cups up to where  you will start squat in the bottom of the movement.

Metcon (Time)

For time
6 min EMOM
5 PC 155/105 (even)
8 HSPU or 2 WW (odd)
then
50 cal Row
in to
3 rounds
15-12-9
DL 155/105
pull ups