Workouts

3min:
1X
50 Jumping Jax (JJ)
50 Opp Arm & Leg JJ
10m Forward & Backward JJ

5min:
1x10ea
Leg Swing
Supine Scorpion
V-Roll
Prone Scorpion
Plunch Push Up+WalkOut+Sun Sal
Step Up
Grasshopper
Hop Up
Sumo Squat Touch Down
Ninja Get Up

7min:
Bar Work
MC+HMC+FS+Elbow Ups 10ea
3 Pos. PC 3ea
Drill on Coaches Call
Power Clean 10-20

Kalsu
Cap = 20min
On the minute:
Complete 5 burpees and perform max rep 225/135 lbs Power Cleans on the minute
tell you total 100reps of PC
Goal 5+reps a min

Bar Technique in 10min:
SD+HHMS+SnP+PSB+OH Squat 5ea
MS+HPS+HSB+SB+Sotts Press 3ea
3 Pos. Sn (Pull & Squat) 2ea
Snatch 3

Olympic Lift Training in 25min:
Snatch Push Press -MTR- 2-2-2-2-1-1-1
Zigman Snatch -MTR- 2-2-2-2-1-1-1

Gymnastics in 15min:
5x
Hand Stand Push Up 8-10
Ring Butterfly Pull Up 8-10
Feet Up on Plates Push ups 8-10

Cool Down in 10min:
Static Stretching

Warm up

For time:
Cap = 40min
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135/95 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35/25 pound dumbbells
20 Pull-ups
95/65 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5/ 1poods
95 pound Push press, 20 reps
20 Dips
95/65 pound Sumo deadlift high pull, 20 reps
20 Burpees
135/95 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135/95 pound Deadlift, 20 reps
20 Knees to elbows
135/95 pound Front squat, 20 reps

Warm-UP

FULL SQUAT: 3 SETS X 15 – 20 SECOND HOLD
FROG: 3 SETS X 15 – 20 SECOND HOLD
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS

Then:

HIGH KNEES: Down Driveway & Back
A-SKIP: Down Driveway & Back
B-SKIP, AKA The Turkey Gobbler: Down Driveway & Back
BUTT KICKERS, Variation 1 then 2: Down Driveway & Back

STRAIGHT LEG BOUNDS: Down Driveway & Back
GRAPEVINES: Down Driveway & Back
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS

CROSSFIT GIRL WOD “CINDY” variation

12 min AMRAP of
100 Single Jumps with Jump Rope or a 200m Run
10 Push Ups
15 Air Squats

Good score to beat Cindy:
11 rounds and 3 reps – Fitness Level 0 – Beginner athlete
12 rounds and 8 reps – Fitness Level 25 – Beginner athlete

10 minutes of Core Strength
10 Russian Twists, each side
10 Side Dips w/ Kettlebell or suitcase
30 Seconds of Plank