MON
CrossFit Class Work
Recovery/Extra Credit
A. 3 rounds
-Banded hip opener (extension) (Demo here) – 1 minute/side
-Quad pancake (Demo here) – 1 minute/side
TUE(Fortius Class)
WARM UP 
(No Shoes/Socks for all warm ups)
*NO Shoes through entire warm up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Joint Glides (Demo here) – 20 reps/sideB. Squat Sequence, Get Upright! – 1 Round
-position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B3. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B4. Internal Hip Push (Demo here) – 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side
B5. Extended Plate Squat w/Elevation into Overhead Stretch (Demo here) – 10 reps with 3 second pause in bottom/rep
B6. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B7. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B8. Internal Hip Push (Demo here) – 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side
B9. Extended Plate Squat into Overhead Stretch(no elevation) (Demo here) – 10 reps with 3 second pause in bottom/rep

Weightlifting
A. Overhead Squat Circuit – 3 rounds
-1 round every 5 minutes
A1. Floor Pec Stretch – 10 reps/side + 10 second hold on last rep/set
A2. Overhead Bench Stretch + Single Arm Raises(Demo here) – 20 second hold + 5 raises/arm
-Round 1=OH plate stretch, Round 2=Pec, Round 3=OH plate, etc.
-OH plate stretch(lay over Kettlebell) – 10 reps + 10 second hold on last rep/set
-Floor Pec Stretch – 10 reps/side + 10 second hold on last rep/set
A3. Overhead Squat – 2 reps @ by feel with Tempo 5.10
-Tempo 5.10 = 5 seconds down + 10 seconds in bottom

-start light but increase load up to as heavy as quality allows within the 3 sets

B. Overhead Squat Circuit – 3 rounds

-1 round every 3-4 minutes
B1. OH plate stretch(lay over Kettlebell) – 10 reps + 10 second hold on last rep/set
B2. Overhead Squat – 1 rep @ by feel with Tempo 5.10
-Tempo 5.10 = 5 seconds down + 10 seconds in bottom

-start light but increase load up to as heavy as quality allows within the 5 sets

C. Overhead Squat AMRAP @ 85% heaviest weight used on B

Conditioning
A. Specific Warm Up
2 Rounds
5 inch worm into cobra
10 KB RDL
10 KB Sumo DL
10 step ups/leg
20 Mogul Jumps
B. WOD
3 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Cool Down
A. 5-10 minutes light Run, Dyne, Row, Drag or WalkWED
**NO Class WOD**

Complete Rest/Mobility/Walking

OR

Rowing INTERVALS(wk2)*Pick a realistic 2k goal time. Perform the following interval workout at that specific pace/speed

-3 x (625m rest, 75 seconds, 375m)with 5min rest between sets

THUR(Fortius Class)
WARM UP (No Shoes/Socks for all warm ups)
*NO Shoes through entire warm up
A. Shoulder Remedials
A1. Body Cross – 1 set 15/arm
A2. Standing Wiper – 1 set 15/arm
A3. Powell Raise – 1 set 15/arm

B. ARE Squats – 1 round
1 round = 20 total squat reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side
-5 air squats level
-Internal Hip Push – 10 reps + 10 second hold on last rep/side
-30 sec support squat
-Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side
-5 air squats with elevated toes
-Hamstring Leg Lifts – 10 reps + 10 second hold on last rep/side
-5 air squats level

Weightlifting
A. Specific Warm Up
2 Rounds
10cat/cow
10 KB RDL
10 KB Sumo DL

B. Single Leg Kettle Bell Romanian Deadlift – 6 sets 5/leg
-alternate between B and C until all sets of B are complete
-recommended 1 set every 3 minutes, can go quicker on C after all sets of B are complete

C. Sumo Deadlift
C1. 1 set 10 @ by feel
C2. 1 set 8 @ by feel
C3. 1 set 6 @ by feel
C4. 1 set 4 @ by feel
C5. 1 set 2 @ by feel
C6. 3 sets 1 @ by feel
C7. 1 set 5 @ 75% heaviest 1 rep for the day

Conditioning
A. Specific Warm Up
2 Rounds
5 inch worm into cobra
5 shoulder rotations
5 BN press and stretch(with bar)
5 push press(front rack with jerk grip) + 20 second hold overhead on last rep
20 double touches

B. 2 minutes double under practice
*if you have double unders comfortably, then practice triple unders

C. WOD – For Time
55 handstand push ups
*Buy In/Cash Out = 30 Double unders
*Every time you break, perform 30 double unders
*12 minute cap
*ONLY level surface will count as RX
*CrossFit Open Standard measurements required(as in 16.4)

-Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.
-From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
-Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

Cool Down
A. 5-10 minutes light Run, Dyne, Row, Drag or Walk

FRI
CrossFit Class Work

Extra Credit/Auxiliary
3 Rounds
-Standing Side Bends (Demo here) – 8 reps/side

-GHD Sit Ups (Demo here)- 10-15 reps

*Scale to regular sit ups, or weighted regular sit ups as needed

Recovery
A. 3 rounds
-Banded hip opener (extension) (Demo here) – 1 minute/side
-Quad pancake (Demo here) – 1 minute/side

SAT
Conditioning
Community WOD(done before or after any of the other work) – Civil War

Extra Credit
A. Snatch + Snatch from Above Knee (Demo here) – 4-5 sets 1+1 @ 60-75% snatch
-1 regular snatch from floor, then 1 snatch from above knee without setting bar down throughout the 3 reps
-ensure entire foot grounded(NO heels) in set up for snatch from launch(toes DOWN)
-alternate between A and B(ie, 1st set of snatch complex, then 1st set of snatch dead lift, then 2nd set of snatch complex, etc)

Recovery
A. 3 rounds
-Anterior shoulder smash (barbell) (Demo here) – 1 minute/side
-Banded Elbow Extensions (Demo here) – 10 total shifting reps/side