The 9:15 Fitness Crew. Do they have the most fun???

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

SPORT

A. Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps

B. Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes

C. Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

D. Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

CROSSFIT MOMS

Advanced
5 rounds
10 wall ball #12-14
10 pull ups

Intermediate
4 rounds
10 wall ball #8-10
10 pull ups or progressions

Beginner
3 rounds
10 wall ball #6-8
10 pull up progressions

Coming to CrossFit OIB this summer . . .

FITNESS

A. Four sets of:
Alternating Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

AIM

A. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

SPORT

Active Recovery Day
A. Aerobic Restoration
25-40 minutes Airdyne performed at 60-70% effort – easy, restorative pace

CROSSFIT MOMS

Rest Day

Endurance

A) 3 rounds for time:
5 med ball 2 shoulder (20#)
50m Farmer Walk (70#/50# per hand )
50m prowler push

B. 6 sets:
AD 20 sec max effort
Rest walk 2:40

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds

B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

AIM

A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift

B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

SPORT

A. Take 15 minutes to build to today’s heavy Power Clean

B. For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.

CROSSFIT MOMMAS

Advanced
1 mile run or row
60 knees to elbows
60 good mornings #45 bar
1 mile run or row

Intermediate
800m run or row
45 knees to elbows or knee ups
45 good mornings #25 bar
800m run or row

Beginner
400m run or row
30 knees to elbows or knee ups
30 good mornings PVC-#15 bar
400m run or row

Partition knees to elbows and good mornings as needed.

Every CrossFit OIB workout isn’t just about “the clock”. In fact, the first half of our classes are dedicated to perfecting our athlete’s movement through strength training. Add in world class coaching and you’ve got a fitness program built for longevity . . . Not just random workout after random workout.

The Russian Step Up is just one of the exercises our FITNESS athletes train for improving structural balance. #cfoib #fitnessforthelonghaul

FITNESS

A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Alternating Reverse Lunges x 10 steps each leg
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
Thrusters x 10 reps
Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

AIM

A. Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

SPORT

A. Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

B. Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets

C. Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

D. Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets

CROSSFIT MOMS

Rest Day

Welcome to the offseason. Commit to practicing your weaknesses and setting new goals.

FITNESS

A. Four sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds

B. Three rounds for time of:
Row 500 Meters
Push-Ups x 20 reps

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes

B. Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters

SPORT

OFF-SEASON – Transition Week

A. Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort)
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – 6″/4″ Deficit Handstand Push-Ups x 8-10 reps
You’ll hit each of these stations 10 times.
——————————————–
Today is day one of preparing for 2015. This is a transition week, that should be taken at 80-85% and the focus should be on healing up from any nagging injuries incurred in training before or during the Open.

CROSSFIT MOMS

Advanced
For 15 minutes do:
250m row
15 shoulder press #45
15 good mornings #45

Intermediate
For 15 minutes do:
250m row
15 shoulder press #35
15 good mornings #35

Beginner
For 10 minutes do:
250m row
15 shoulder press #25
15 good mornings #25