CrossFit Boston

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Aerobic: 50 Double Unders 

Strength: Deadlift (Deload with a speed focus)
10 x 2 @ 50% of the load you have worked up to in the latest progression.

Keep rest to one minute between sets.  The set of two should take no longer than 3 seconds, if it does the weight is too heavy.

Press
3 x 5 reps (normal linear progression)

Post loads to comments. 

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill: Gymanstics
-ball-ups
-pass through
-skin the cat 

Conditioning:
Complete every minute on the minute for 15 minutes
5 KB swings
5 Pull-ups
5 Burpees

If you fall of pace, complete as many rounds as you can in the 15 minutes.

 

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill transfer exercises: Burgener Warm-up + snatch balances

Power: Power Snatch
10 x 2 

Post loads to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill: Practice Hand balancing (20 minutes)
B-Hold against wall
I - Hold :10 without support
AI - Walk half length of gym on hands
A - Walk 1 length of gym+ on hands

Conditioning:
Advanced
Row 1000m
3 rounds of
25 DB Thruster, 25% BW each hand
15 Chest to bar Pull-ups
Row 1000m

Advanced Intermediate/Intermediate
Row 500m
3 rounds
15 DB Thruster, 20% BW each hand
15 Pull-ups
Row 500m

Beginner
Row 500m
3 rounds
15 DB Thruster, 15% BW each hand
10 Band Pull-ups
Row 500 m

Choose the scaling that is most appropriate for you.  The 9am class is for Beginners and Intermediates only and there will be extra emphasis on the skill work, reviewing rowing technique, and reviewing the thruster motion.  Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill: Review movements of BB complex + Skill transfer exercises of Burgener Warm-up

Power: Power Clean
10 x 2

then

Conditioning: 5 rounds of 5 BB complex
Deadlift+
Power Clean+
Front Squat+
Push Press+
Back Squat+
Behind the neck Push Press

Male            Female
A - 135         88
A/I - 105      65
I - 88           55 
B - 65           45

***The 9am class will be all levels.  The 10am class will be for beginners only and there may not be any conditioning workout at that time.  All Intermediate - Advanced athletes should take note and attend appropriately. ***

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Aerobic: 15 Clean and Press (M-40kg, F-25kg)

Strength: 
Back Squat
3 x 5 r

Jerks
3 x 3 r
 
Post loads to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill 10 x 2r each:
Handstand push-ups
 -Beginner - hold handstand against wall
 -Intermediate - perform handstand negative to floor or perform ROM to 1 AbMat
 -Advanced Intermediate - Full ROM to the floor
 -Advanced - Paralletes
Pistols (each leg)
 -Beginner - ROM to a 20" plyo box
 -Intermediate - ROM to a 12" plyo box
 -Advanced Intermediate - Full ROM with counterweight or Full ROM
 -Advanced - Full ROM with load in the rack

Conditioning: "Baseline"
For time
500m row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Beginner-Scaled, Rx'd but slower than 8 minutes
Intermediate-Rx'd between 5:30-8:00
AdvancedIntermediate-Rx'd between 4:00-5:30
Advanced-Rx'd Faster than 4:00

Post efforts to comments.

I sent out a "State of the Union" e-mail to all members Tuesday afternoon.  If you did not receive it in your mailbox, please email CrossFit Boston so that we can send you a copy of it.


Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Aerobic: Row 500m
rest :30
Row 500m

Perform both efforts at 80% of your max effort, ie if you consistently can row 1:30 for a 500m row then perform both of these at approximately 1:55.

Strength:
Deadlift
3 x 5 reps

Weighted Pull-ups
3 x max

Post all efforts to comments.

This past weekend's Arnold Classic.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill 2 x 10:
Pistols
Skin the cats

Conditioning: "Kelly"

Advanced - 5 rounds
Run 400m
30 Box Jumps, 24" box
30 Wallball shots, (M-20#, W-14#)

Intermediate - 3 rounds
Run 400m
30 Box Jumps, 24" box
30 Wallball shots, (M-20#, W-14#)

Beginner - 3 rounds
Run 200m
15 Box Jumps, 20" box
15 Wallball shots, (M-20#, W-14#)

Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Aerobic: 4 x :15
Jumping Jacks
Squats
Mountain Climbers
Squat Jumps

Skill Transfer: Burgener Warm-up

Power: Power Snatch
5 x 3

Post efforts to comments.