Archive by Author

Monday 03182019


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Push Press (6-6-5-5-4-4)

Metcon (Weight)

MetCon:

Every 3 minutes for 18 minutes:

3 deadlifts 155/105

2 power cleans 155/105

1 push jerk 155/105

250m row

Finish: Overhead Kb double KB carry down and back, overhead kb single lunge down and back

Mobility: banded leg stretch on wall

Friday 03152019

CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Thursday 03142019

CrossFit Pella – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (Spend 15 min working on squat snatch technique,)

Work to a heavy set of three for the day

Metcon (Time)

MetCon:

4 RFT

10 burpees

5 hang snatches 115/75

500m row Or run 400m

Finish/Mobility: ROMWOD

Wednesday 03132019


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Metcon (AMRAP – Rounds and Reps)

Happy Birthday, Brian!

MetCon:

20 minute AMRAP

20 DL 135/95

20 wall balls (20/14)

20 pull ups

20 push ups

Finish: Run if weather permits (1600m) or row 2000m

Mobility: Crossover symmetry

Tuesday 03122019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Shoulder Press (5-5-5-5-5)

Metcon (Weight)

MetCon:

Every 2 minutes for 16 minutes

1 wall walk (scale to a 30 second plank)

5 front squats (increase weight each round)

7 burpees

*scale as needed to fit within time domain

Finish: Planks 4 x 1 minute alternating

Mobility: Roll out quads

Monday 03112019

CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m

Lateral shoulder raises

Very light weight, keep core tight
3×10-15

Bent over dumbbell row

Slightly bent into DL starting position
3×10-15

Metcon (Time)

MetCon:

30-20-10 Overhead squats (95/65)

50 DU between each set and after (100-150 singles)

Finish: Pinch plate carries down and back

Mobility: Couch stretch 2 x 1 minute

Friday 03082019

CrossFit Pella – CrossFit

Warm-up (No Measure)

3 rounds

150m row

8 step ups (med. wt)

8 db presses (med. wt)

10 push ups with a shoulder tap

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Thursday 03072019


CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Overhead Squat (8-8-6-6-4-4)

Metcon (AMRAP – Reps)

14 minute Alternating EMOM:

10 DB thrusters 50/35

20 kb swings (53/36)

Scale to a rep scheme that allows at least 15 seconds of rest per minute

Finish: ROMWOD

Wednesday 03062019


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Deadlift (5-5-5-5-5)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Choose weight you can do 5-7 unbroken when fresh

**Scale to a lighter strict press or pike if needed or additional mats

Finisher

Finish: 3 x 10 hollow rocks and 3 x 10 supermans

Mobility: Banded hip stretch against the wall

03052019


CrossFit Pella – CrossFit

8 minute EMOM (No Measure)

Alternating minutes

10 burpees

20 air squats

Skill

Mark will be going over Olympic lifting cues and technique from the lifting course he went to a couple weekends ago