WOD

front squat 1 rm max monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

:60 tricep stretch with green band

:60 paleo chair

:60 pigeon pose

:60 front rack hold with empty barbell in bottom of squat

conditioning:

2 rounds

5 1 arm db front squat

10 abmat situps

5 1 arm db front squat

Weightlifting

Front Squat (1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 10

10 push press (95/65)

15 russian swings (55/35) (70/55)

20 double unders

saturday team wod

Fox River Strength and Conditioning – CrossFit

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Metcon

Metcon (Time)

individual or in teams of 2

“saman” (hero wod)

8 rounds for time

13 deadlifts (185/125)

17 wall balls (20/14)

400 meter run

clean 1 rm friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 med ball pulls

10 jump squats

10 med ball cleans

10 jumping lunges

Weightlifting

Clean (1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 8

10 ground to overhead (95/65)

10 knees to elbows

gymnastics thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 minutes mobility based on your gymnastics work

conditioning:

100 meter run (:10 rest)

200 meter run (:20 rest)

300 meter run (:30 rest)

200 meter run (:20 rest)

100 meter run (:10 rest)

Gymnastics

1 RM GYMNASTICS MOVEMENT

CHOOSE MOVEMENT TO CREATE A 1 RM

Metcon

Metcon (Time)

for time

800 meter run

25 hang cleans (95/65)

50 push ups

25 kb swings (55/35) (70/55)

800 meter run

split jerk 1 rm wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length walking lunge

1 length burpee broad jumps

1 length bear crawl

1 length crab walk

conditioning:

2 rounds

5 left arm db split jerk

10 squats

5 ring arm db split jerk

Weightlifting

Split Jerk (1 rm)

Metcon

Metcon (Time)

6 rounds for time

10 deadlifts (185/125)/ 5 tire flips

10 ring dips

100 meter run

back squat 1 rm tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

:60 paleo chair

10 squat therapy

:60 pigeon pose (:30 per side)

10 ankle to rig

:60 couch stretch (:30 per side)

10 squat therapy

conditioning:

2 rounds

10 empty bar back squat

10 supermans

10 knees to chest

Weightlifting

Back Squat (1 rm)

Metcon

Metcon (AMRAP – Reps)

emom 10

1st minute 15 calories

2nd minute 12 box jump overs (24/20)

bench 1 rm max monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

:60 chest opener

10 empty bar bench press

:60 banded pull aparts

10 empty bar bench press

conditioning:

2 rounds

10 push ups

10 jumping ring dips

Weightlifting

Bench Press (1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 9

9 sumo deadlift high pulls (95/65) (115/85)

9 burpees over the bar/bar facing burpees

sunday open gym

Fox River Strength and Conditioning – Open Gym

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Metcon

Metcon (3 Rounds for time)

4 100 meter runs (:60 rest between rounds)

rest 3 minutes

4 200 meter runs (1:30 rest between rounds)

rest 3 minutes

4 400 meter runs (2:00 rest between rounds)

crossfit saturday

Fox River Strength and Conditioning – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 25 (in teams of 2 alternate movements)

200 meter run

30 box jumps (24/20)

20 dumbell stoh (35/25)

crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

:60 paleo chair

:30 couch stretch per side

:30 pigeon pose per side

:60 ankle rotation

conditioning:

death by empty bar back squats (3,6,9,12,15)

Weightlifting

Back Squat (5×5 )

add 5 pounds from last back squat

Metcon

Metcon (Time)

15-12-9

power cleans (155/105) (135/95)

chest to bar pull ups

crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (5×5 )

full snatch if mobility allows. add power snatch to performance if not.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

5 wall walks

10 alternating pistols

200 meter run

getright

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