The One and ONLY Island Box!
The One and ONLY Island Box!
We have cancelled the 8:30am Class in order to go and Support CrossFit Brunswick’s Hannah Russell and her GREAT cause at The Children’s Miracle Network Charity Beach WOD. 10 am at The Coast Guard Station on St. Simons Island.
Bring your family and lets have some fun in the Sun.
5 x 5 Back Rack Push Press 95/65
Strength
3x3x2x2x1x1x1 Back Rack Jerk…Start @ 50% 1 rm and go up
WOD
As many reps and rounds as possible in 10 minutes
30 Double Unders
15 Power Snatch 75/55
Playtime
Stone Shouldering
Work on getting Stone to the top of thighs.
RX
Todd…………5 + 10
David B………4 +13
Kayla………….3 +40
Craig………….3 +35
Hunter……….3 + 25…CrossFit UCS (Rome, Ga)
Neil……………3 + 10…World Camp CrossFit
Scaled
Jeff B….75/s..4 + 5
Celeste.55/s..4 + 60
Kelly R…35/s..4 + 95
Tamara..30/s..3 + 90…World Camp CrossFit
Amy…..33/s….3 + 102..CrossFit North Macon
Kathy M..50/s..3 + 90
William…65/s…4
Katie H…35/s…4 +5
Bryan…..65/s…4 + 91
Jessica…55/s…3 + 103
Kristy W..45/DU..3 + 37
Troy……65/DU…3 + 28…CrossFit North Macon
Blake….65/s……3 + 100
Kelly R…35/s…..4 + 95
Carole…55/s…..3 + 95
Katie W..30/s….3 + 98…CrossFit in West Palm
Sophia….35/s….4
Celeste…55/s….4 + 60
Robin…….55/s….3 + 101
Courtney.55/s….3 + 47
Barbell
5×3 of 2 Snatch Grip Hang High Pulls + 1 Muscle Snatch 95/65
Strength
5×3 Hang Squat Snatches @ 50%, 60%, 70% of 1 RM Snatch (Get good Depth)
WOD
Backsquats – Find 1 Rep Max
then
25 Overbox Burpees for time. 24/20
250m Row with NO FOOT STRAPS!
Barbell
5×5 Cleans from High Box @ 50% of 1rm…you can transfer into the Squat for catch
Strength
5×5 Strict Press 95/65/50 You can increase weigth, but keep Perfect form with SUPER TIGHT CORE and Head through
WOD
5 Rounds for time of:
10 Floor Presses 135/115 Men 95/75 Women
10 Floor Wipers (2ct)
10 Deadlifts
10 Dough Rollers (Chest to Bar)
Core
50 Hand to Foot Medball Transfers 20/14..SEE THE COACH!
Barbell
5-4-3-2-1 Heaving Snatch Balance-perfect form and depth, get heavy.
Strength
5-4-3-2-1 Overhead Squat-MUST GET TO CORRECT DEPTH for 1 Rep Max
15 reps of Back Rack Push Press using 50% of your 1rm OHS
WOD
1000m Row
50 Goblet Squats 53/35 KB
40 1 Arm Clean and Jerk 53/35 KB (20 each arm)
If you do not have a smooth transition for KB cleans use a Dumbell
30 Figure 8 with Hold 53/35
Core
200 Flutterkicks (2ct)
Barbell
5-5-4-3-2-1 Hang Cleans…Start with 50% 1 rep max then up to 100% of 1 Rep Max
Do NOT go up if you Lose Perfect Form.
Strength
5 x 5 Front Squats 50% to 90% of 1 Rep Max
1×1 for 1 Rep Max
Conditioning
Haugen is “37“…of each:
Box Jumps 24/20
Pullups
Kb Swings 2 Pood/1.5 Pood
Burpees
400m Run (200 Forward-200Backwards)
Core
50 Kb Side Taps 2 POOD/1.5 POOD
50 Toes to Bar
Barbell
Thrusters 10x8x6x4x2
–use 50% of your Clean and Jerk from yesterday.
Strength
5 X 5 Backsquats @ Bodyweight
5 X 5 Deadlift @ 150% Bodyweight
WOD
20-15-10-5
200m Run
Kb Swings 53/35
Core
8 Cycles of Tabata:
Flutterkicks
Pushup Plank
Bicycles
Pushup Plank
Skill/Strength
Work up to a HEAVY but Excellent form 1 rep max Clean and Jerk
WOD
Buy in: 500m Row
3 rounds of
15 Ring Dips
50 Double Unders
Cash out: 500m Row
X-GRIT
BARBELL
1) 1 Rep Max Clean and Jerk (Legit Form)
2) 7 min EMOM of 2 Clean and Jerks using 90% of above
STRENGTH
1a) 4X3 1&1/4 Front Squats 75% of 1rep max
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
CONDITIONING
Buy in: Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Cash out: Row 500m
Skill/Strength
5 x 5 Snatch Grip Deadlifts with high shrug
WOD
1000m Row
100 Abmat Situps
50 Airsquats
50 Flutterkicks 2ct
Push Press
10 x 75% 1rep max
10 x 85%
5 x 95
1 X 100%+
then
“Fast for 10” compare to 1/03/2012
10 min Amrap
20 Pushups HR
20 Mountain Climbers (2ct)
20 Jumping Lunges (1ct)
20 Double Unders/ 80 Singles
OUTLAW Programming WORK
1. 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec.
2. Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
