Monday (2)

Warmup:

2 min jump rope

10 squats

10 lunges

10 situps

10 pushups

Strength:

Hang squat cleans 10×1

3 rounds for time:

30 wall balls (20/14)

30 GHD situps

30 lunges

(3 burpee penalty every time you stop in each set)

 

Tuesday (2)

Warmup:

USAW Snatch

Strength:

Hang squat snatch 10×1

Skill:

Pullup progression from Chris Spealler video

https://www.youtube.com/watch?v=qZ6NX4yQLCo

10 min AMRAP:

Partner WOD

25 deadlifts (225/155)

-One partner holds deadlift while other partner works

25 hspu

-One partner holds handstand while other partner works

Cooldown:

Mobility work

 

Wednesday (2)

Warmup:

10 squats

10 pushups

10 American swings

10 Russian swings

5 strict pullups

5 kipping/butterfly pullups

Strength:

Deadlift 3×5 (pick something heavy, but still need to be able to do fast touch and go)

3 min AMRAP:

5 kb swings (2/1.5)

5 burpees

Rest 2 minutes, then

3 min AMRAP:

5 pullups

5 burpees

Rest 2 minutes, then

3 min AMRAP:

5 t2b

5 burpees

 

Thursday (2)

Warmup:

Jump rope 2 min

10 fire hydrants

10 squats

10 lunges

10 push-ups

10 barbell strict press

10 Russian

10 American

For the board, CrossFit Total

3 attempts to establish 1RM

Squat

Press

Deadlift

 

Friday (2)

Warmup:

2×200 meter run (slow, fast)

10 squats

10 push-ups

10 bear hug squat jumps

5 pull-ups strict

5 Kipping/butterfly pull-ups

For the board

20 min amrap

5 pull-ups

10 push-ups

15 squats

Saturday (2)

Warmup:

2×200 meter run

1 min jump rope

10 pushups

10 situps

5 barbell oh squats

5 barbell sdhp

“The Chipper”-2015 Regionals

For time:

1 mile run

50 OH squats (135/95)

100 GHD situps

150 du

50 sdhp (135/95)

100 box jumps (24/20)

Cooldown:

Group stretch and mobility work