The One and ONLY Island Box!
The One and ONLY Island Box!
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.
Strength
5 x 5 Deadlift..5 rep max
then
Workout from Hell…(Thank Jason Khalipa if you see him!)
100 DB Hang Squat Clean Thrusters 35/25
5 Burpees every minute on the minute.
Do not start with Burpees.
21 min Time Cap or Finish
GRITTER…….5RM………WOD
RX
Todd………..355…….15:31
Kelly………..185…….21:45
Robin……….205…….74
Kayla……….185…….70
Craig……….225…….70
Carole……..155…….68
David B…….305…….67
Joshua……..355…….70
Jacob……….315…….50
30#
Nat………….315…….82
Steve S……245……..79
Tygh………..245…….66
Lane………..215…….64
Buddy……..295……..47
25#
Bryan………215……..20:50
Ewell………195………84
Joe F………255………72
Blake………215……..30something
20#
Celeste…..165……..16:51
Alicia……….185…….21:43
Brett……….195…….72
Jessica……205……..63
Rick………..245……..92
15#
Anne………165……..16:43
KristyW…..165……..20:46
Britni……….155…….75
Laura……..155(3)…71
Kelly R…….105……..52
Ray…………165…….52
Seth………..195…….30
10#
Mara……….125…….11:10
Barb………..155……12:46
Sophia…….155…….13:00
Mandy……..125……18:55
Debbie…….125…….19:54
Laura……….155…….71
Lightning…145…….70
Kristi……….105…….70
Alexia………85……..63
Sydney……95………60
Bryce………105…….50
Holly (SF)…75………30something
