WOD

CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE WRIST MOBILIZATION

1 MINUTE TRICEP EXTENTION WITH BAND

1 MINUTE GULTE BRIDES

CONDITIONING:

3 ROUNDS

5 BURPEES

10 PUSHUPS

15 SQUATS

Weightlifting

CLEAN AND JERK COMPLEX (7X1)

PERFORM 1 POWER CLEAN, 1 HANG POWER CLEAN AND 1 SPLIT JERK

Metcon

Metcon (Time)

FOR TIME:

50 DOUBLE UNDERS

21 DEADLIFTS (225/155)

50 DOUBLE UNDERS

15 DEADLIFTS (255/175)

50 DOUBLE UNDERS

9 DEADLIFTS (285/195)

WEDNESDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE HANDSTAND HOLD

1 MINUTE HOLLOW HOLD

1 MINUTE SUPERMAN HOLD

CONDITIONING:

600 METER RUN

Gymnastics

GYMNASTICS PRACTICE (1X1)

TAKE 20 MINUTES TO WORK ON A GYMNASTICS MOVEMENT OR MOVEMENTS

Metcon

Metcon (No Measure)

EMOM 12

MINUTE 1 20 ALTERNATING PISTOL SQUATS

MINUTE 2 20 RUSSIAN SWINGS (70/55)

MINUTE 3 10 THRUSTERS (95/65)

CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 GOOD MORNINGS

20 GLUTE BRIDGES

20 SUPERMANS

CONDITIONING:

DEATH BY JUMPING PULL UPS

Weightlifting

Deadlift (4 3 3 2 2)

Metcon

Metcon (Time)

FOR TIME

BUY IN 50 CALORIES

3 ROUNDS

5 SHOULDER TO OVERHEAD (115/85)

10 BURPEE BOX JUMPS

15 WEIGHTED SITUPS (45/25)

BUY OUT 50 CALORIES

TUESDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 POSITION SHOULDER STRETCH (45 SECONDS IN EACH POSITION)

CONDITIONING:

6 100 METER ROWS

Weightlifting

Push Press (4 3 2 2 2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 (3 TIMES WITH 1 MINUTE REST BETWEEN)

3 WEIGHTED BOX STEPS EACH LEG

6 HAND RELEASE PUSHUPS

9 PULL UPS

CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 OVER AND BACKS

10 METERS INCH WORMS

20 KYACKS

10 METERS SPIDERMANS

CONDITIONING:

3 ROUNDS

10 SHOULDER TOUCHES

20 BEHIND THE BACK JUMPING JACKS

30 MOUNTAIN CLIMBERS

Weightlifting

Hang Power Snatch (6X2)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

SATURDAY TEAM WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (20 SEC WORK/10 SEC REST)

BURPEES

AIR SQUATS

PUSH UPS

30 METER SHUTTLE RUNS

Metcon

Metcon (Time)

IN TEAMS OF 2 COMPLETE FOR TIME:

800 METER MED BALL RUN (20/14)

100 KB SWINGS (55/35)

100 GOBLET SQUATS (55/35)

100 BURPEES

100 THRUSTERS (45/35)

800 METER MED BALL RUN

SUNDAY OPEN GYM

Fox River Strength and Conditioning – Open Gym

Metcon

Metcon (Time)

8 400 METER RUNS (90 SECONDS REST)

FOXFIT FRIDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

500 METER ROW

THEN…

3 ROUNDS OF 10 REPS

FWD SHOULDER RISES

LATERAL SHOULDER RISES

Metcon

Warm-up (No Measure)

WOD #1

21-15-9

BURPEES

KB DEADLIFTS

CORE: 3 ROUNDS 20 SECOND PLANK, 20 SECOND SIDE PLANK, 20 SECOND SIDE PLANK

WOD #2

30-20-10

BALL SLAMS

MOUNTAIN CLIMBERS

SIT UPS

FOXFIT MONDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

500 METER ROW

THEN…

3 ROUNDS OF 10 REPS

FWD SHOULDER RISES

LATERAL SHOULDER RISES

Metcon

Warm-up (No Measure)

WOD #1

21-15-9

BURPEES

KB DEADLIFTS

CORE: 3 ROUNDS 20 SECOND PLANK, 20 SECOND SIDE PLANK, 20 SECOND SIDE PLANK

WOD #2

30-20-10

BALL SLAMS

MOUNTAIN CLIMBERS

SIT UPS

FOXFIT THURSDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

500 METER ROW

THEN…

3 ROUNDS OF 10 REPS

FWD SHOULDER RISES

LATERAL SHOULDER RISES

Metcon

Warm-up (No Measure)

WOD #1

21-15-9

BURPEES

KB DEADLIFTS

CORE: 3 ROUNDS 20 SECOND PLANK, 20 SECOND SIDE PLANK, 20 SECOND SIDE PLANK

WOD #2

30-20-10

BALL SLAMS

MOUNTAIN CLIMBERS

SIT UPS

OLY FOCUS THURSDAY

Fox River Strength and Conditioning – Olympic Focus

Warm-up

Warm-up (No Measure)

MOBILITY:

GLUTES

HAMSTRINGS

HIPS

SHOULDERS

Metcon

Metcon (AMRAP – Reps)

DEATH BY RING DIPS

START WITH 2 DIPS ON THE FIRST MINUTE AND ADD 2 RING DIPS PER MINUTE UNTIL YOU CANNOT COMPLETE THE REQUIRED NUMBER OF REPS IN THE MINUTE

Weightlifting

FIRST PULL CLEAN DEADLIFTS (5X5)

PERFORM 5 ROUNDS OF 5 FIRST PULL CLEAN DEADLIFTS

Weightlifting

Hang Power Clean (5X5 )

Weightlifting

Front Squat (5X5)

WEDNESDAY FOXFIT

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

500 METER ROW

30 SQUATS

500 METER ROW

20 RING ROWS

500 METER ROW

10 BOX DIPS

Metcon

Metcon (No Measure)

WOD #1

EMOM 12

1ST MINUTE 15 REVERSE CRUNCHES

2ND MINUTE 12 SHOULDER PRESS

3RD MINUTE 10 WINSHIELD WIPERS (EACH SIDE)

CORE: 3 1 MINUTE PLANKS

WOD #2

4 ROUNDS

15 V UPS

20 SIDE LUNGES

30 MOUNTAIN CLIMBERS EACH LEG

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