Warm Up:
400m Run
Dynamic Warm Up
Skill/Power/Sport:
Weighted Pull Ups
5×3
WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Sport
Nease Lacrosse Does “LAX Gone Bad”
Dynamic Warm Up
Skill/Power/Sport:
4 Minute Team Max Points Pro Shuttle Run
WOD:
LAX Gone Bad
4 Rounds 45 seconds of work 15 seconds rest
1 minute rest in between rounds
SDHP
DB Push Press
Ball Slams
Lunge Jumps
CrossFit Sport
Warm Up:
800m Run
Dynamic Stretching
Skill/Power/Sport
Max Points 3:00 Suicide
WOD:
LAX Gone Bad
4 Rounds-45 seconds at each station and 15 seconds rest between stations with 1:00 rest in between each round. It goes down much like Fight Gone Bad. Count total reps of all four exercises in all 4 rounds.
Ball Slams @ 25
Lunge Jumps
DB Push Press @ 35
Sumo Deadlift High Pull @ 65
Warm Up:
400m Run
Dynamic Warm Up
Skill/Power/Sport
Front Squat 5×5
WOD:
“CrossFit Football Grace”
15 Clean & Jerk @ 155
1 Full Gasser
10 Clean & Jerk @ 155
1/2 Gasser
5 Clean & Jerk @155
1/4 Gasser
Warm Up:
800m Run
Dynamic Stretching & Dynamic Warm UP
Power/Skill/Sport:
DB Squat Clean
WOD:
(In Teams of 2)
3 Rounds for time:
15 DB Squat Cleans
Max Rep Burpee’s
(while one partner is perfoming Squat Cleans/the other partner is completing as many Burpee’s as they can)
Partner Resisted Sprint Lean Technique
(20 yards down and 20 yards back)
(Partner then switch and repeat)
Warm Up:
Dynamic warm up & stretching
Power/Skill/Sport:
Sprint Technique
WOD:
Heavy Deadlifts 9-6-3
Resisted Band Runs 1-2-3
Pull Ups 9-6-3
(Walk back to the deadlifts after you finish your pull ups. Walk back to the start after the resisted runs)
Warm Up:
800m Run
Dynamic Stretching Tabata Style
The Raph Squat
Pass Thru’s
WOD: The Brett Birthday Chipper
24 Burpee’s
24 Cals on the Rower
24 Thrusters
24 Back Squats
24 Sit Ups
24 Box Jumps
Warm Up:
800m Run
Dynamic Skill Transfer Warm Up
Skill/Power/Sport
Push Press Technique w/PVC
2 Rds.
1:00 Max Reps Push Press
followed by
1:00 Dead Bug
WOD:
In Teams of 4
3 Rounds:
125 Sit Ups
100 Wall Ball
75 Pull Ups/Ring Rows
800m Run
(The total of all reps are an accumulated running total in each of the three rounds. The only rule is that all 4 athletes must complete the 800m Run before moving to the next round)
Warm Up:
500m Row
3 Rds.
10 Lunges
10 DB Presses
10 Light KB Swings
10 Squats
Power/Skill/Sport
Power Snatch Technique
5×5 (I’m not looking for a maximal load. Primary focus is on technique with a enough weight to focus on proper form)
WOD:
15:00 EMOM
(Every Minute On The Minute)
5 Clapping Push Ups (scale when needed)
5 Burpee’s
The 5th Push Up can lead right into the 1st Burpee
Warm Up:
800m Run
Dynamic Stretching
Skill/Power:
Deadlift
PVC Pipe
5×5
WOD:
15:00 2 Man Team AMRAP
10 DB Thrusters
x Burpee’s (x=the current round that the athletes are one)
5-10-15 Yard Pro Shuttle Run
One person works at a time, while the other one rests. Partner B can not begin his DB Thrusters until his partner has completed the shuttle run. x Burpee’s e.g. if the athletes are in
Warm Up:
400m Run
3 Rds.
10 Squats
5 Burpee’s
10 Pass Thrus
10 PVC Overhead Squats
1 (5-10 sec.) Hand Stand Hold
Skill:
Hip Extension
&
Back Extension
Sport
3 Rds.
1 minute max reps sit ups
30 seconds rest in between rounds
WOD:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
