WOD

OLYFOCUS TUESDAY

Fox River Strength and Conditioning – Olympic Focus

Warm-up

Warm-up (No Measure)

2X20 METER BEAR CRAWL (30 SEC REST)

2X20 METER CRAB WALK (30 SEC REST)

FRONT RACK MOBILITY 2 MINUTES EACH SIDE

THEN…

5 45 SEC ON 15 SEC OFF ROWS (BUILDING TO ME ON 5TH ROUND)

Metcon

Metcon (No Measure)

5XME SHOULDER TOUCHES (WORKING TOWARDS NOES TO TOES) RESTING 1 MINUTE BETWEEN EACH ROUND

THEN….

5X3 STRICT HSPU REST 1 MINUTE BETWEEN EACH ROUND

THEN….

5X3 MUSCLE CLEAN

THEN…

5X3 FRONT SQUAT (WATCH FRONT RACK ELBOW POSITION)

THEN…

5X1 (MUSCLE CLEAN, POWER CLEAN, FRONT SQUAT, JERK)

CROSSFIT MONDAY

Fox River Strength and Conditioning, Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 METER BEAR CRAWL

20 METER REVERSE CRAB WALK

1 MINUTE COUCH STRETCH EACH SIDE

CONDITIONING:

3 ROUNDS

100 METER ROW

15 AIR SQUATS

10 PUSH UPS

Weightlifting

Push Press (5X3 @70-80% OF 1 RM)

Metcon

Metcon (Time)

4 RFT

12 WEIGHTED BOX STEPS

14 ALTERNATING KB SNATCH (55/35)

300 METER RUN/ROW

CROSSFIT TUESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 GLUTE BRIDGES

1 MINUTE BANDED HIP STRETCH

20 BANDED GOOD MORNINGS

CONDITIONING:

EMOM 5

10 LUNGES

10 SUPERMANS

Weightlifting

Deadlift (1X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 CTB PULLUPS

8 ALTERNATING PISTOL SQUATS

10 BURPEES

CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

PARTY TONIGHT 7:30 PM BRING A DISH TO PASS

10 MINUTES MOBILITY

CONDITIONING:

3X400 METERS (RUNNING/ROWING)

Metcon

Bear Complex (5X7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

45 SECOND BANDED TRICEP STRETCH EACH SIDE

45 SECOND CHEST OPENER WITH BAND EACH SIDE

45 HAMSTRING TOE TOUCH STRETCH EACH SIDE

CONDITIONING:

3 ROUNDS

20 METER BEAR CRAWL

15 KNEES TO CHEST

10 FROG JUMPS

Weightlifting

Clean (5X3 AT 60-70% OF 1 RM )

Metcon

Metcon (Time)

3 RFT

10 PUSH JERK (115/85)

20 WALL BALLS (20/14)

30 SIT UPS

CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

()

Weightlifting

Bench Press (5X5 @65-75% OF NEW 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 RUSSIAN SWINGS (70/55)

14 SHOULDER TOUCHES

16 JUMPING LUNGES

OLY FOCUS MONDAY

Fox River Strength and Conditioning – Olympic Focus

Warm-up

Warm-up (No Measure)

10 MINUTES MOBILITY FOCUS ON HIPS AND SHOULDERS

5X30 SEC ME ASSAULT BIKE (30 SEC REST BETWEEN EACH ROUND)

Metcon

Metcon (No Measure)

5X3 SNATCH GRIP PRESS

THEN….

5X3 MUSCLE SNATCH

THEN….

5X3 OVERHEAD SQUAT

THEN…

5X3 SNATCH GRIP PRESS/MUSCLE SNATCH/OVERHEAD SQUAT

MONDAY FOXFIT

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 BOX STEPS

5 FROG JUMPS

5 SIT UPS

5 SQUATS

5 PUSH UPS

5 LUNGES EACH LEG

Metcon

Metcon (No Measure)

WOD # 1

250 METER ROW

30 SIT UPS

250 METER ROW

25 SQUATS

250 METER ROW

20 LUNGES

250 METER ROW

15 RING ROWS

REST 1 MINUTE

ABS: 3 ROUNDS 15 REVERSE CRUNCHES

WOD #2

21 KB SWINGS

21 SECOND PLANK

21 BALL SLAMS

15 KB SWINGS

30 SECOND PLANK

15 BALL SLAMS

9 KB SWINGS

45 SECOND PLANK

9 BALL SLAMS

FRIDAY WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1 MINUTE WRIST MOBILITY

20 METER SPIDERMANS

20 METER BEAR CRAWL

CONDITIONING:

25-20-15

OVERHEAD LUNGES

DOUBLE MOUNTAIN CLIMBERS

SIT UPS

Weightlifting

Front Squat (5X5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4X3

9 KB SWINGS (70/55)

6 PULL UPS

3 RING DIPS

REST 1 MINUTE

OLY FOCUS FRIDAY

Fox River Strength and Conditioning – Olympic Focus

Metcon

Metcon (No Measure)

5 ME ROUNDS OF HANDSTAND WALKS (SCALE AS NEEDED)

THEN…

5X2 HIGH HANG CLEAN (FOCUS ON GETTING UNDER THE BAR)

THEN…

5X2 HANG SQUAT CLEAN (FOCUS ON ELBOWS)

THEN…

5X2 POWER CLEAN (FOCUS ON THE FIRST PULL AND KNEE POSITION)

TEAM WOD SATURDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 MINUTES OF MOBILITY (FOCUS ON SHOULDERS, WRISTS, HIPS AND ANKLES)

THEN…

300 METER RUN

10 BURPEES

15 RING ROWS

20 LIGHT WEIGHT GOBLET SQUATS

Metcon

Metcon (Time)

14 ROUNDS (TEAMS OF 2)

10 TOES TO BAR

10 BURPEES TO A PLATE

10 WALL BALLS (20/14)

**WHILE ONE PARTNER IS WORKING THE OTHER PARTNER IS PERFORMING A 100 METER WAITER CARRY**

THURSDAY WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

45 SECOND TRICEP STRETCH EACH SIDE

20 OVER AND BACKS

20 KYACKS

20 METER SPIDERMANS

CONDITIONING

21-15-9

CALORIES

PUSHUPS/SQUATS/PULL UPS

Weightlifting

Power Snatch (6X2)

Metcon

Metcon (Time)

21-15-9

HANG CLEANS (115/85)

50-40-30

DOUBLE UNDERS

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