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SouthOrlandoCF

September 30, 2016

Run 400m

Group Dynamic: Coaches choice

Spend some time on mobility.

Strength: Deadlift
Wendler Week 2
5x 40,50,65,75,85%
Last set at 85% is max reps.

Gymnastics:
A) Practice kicking onto the wall. Working on stability and confidence. If comfortable, practice out on the floor with a spotter.
B) 20 handstand negatives on the wall

WOD: Deck of cards
Hearts: Burpees
Diamonds: Situps
Clubs: Deadlifts (135/95)
Spades: Box Jumps (24/20)

*Face cards are all 10 reps
*Aces are 11 reps

SouthOrlandoCF

September 29th, 2016

Run 800m
CrossFit Warm Upx2

Dynamic Warm UP+Mobility
Mobility: Quads and Calves


Skill/Cond: 16 min EMOM
A: Row
B: Sit Ups/Strict toe to Bar
C: Run 200m
D: Walking Lunges


WOD: 5 Rds for Time
20 KBS 53/35
20 Wall Balls

SouthOrlandoCF

September 28th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Strength: A or B
A: Wendler Wk1
Bench Press or Push Press

B: Gymnastics



WOD: 6 min AMRAP
Burpee Box Jumps 30/24

SouthOrlandoCF

September 27th, 2016

Row 1000m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Chest

WOD: "Murph"


SouthOrlandoCF

September 26th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm+Mobility
Mobility: Hips and Lats

Strength: A or B
A: Wendler Wk1
Back Squat or Front Squat

B: Gymnastics


WOD: 7 Rds for Time
7 Power Cleans 205/140
50 Double Unders

SouthOrlandoCF

September 23, 2016

Row and Run
Crossfit Warm UPx2

Dynamic Warm Up+Mobility
Mobility: Hami's and Calves


Strength: A or B
A: Find a 1rm Deadlift


B: Gymnastics
(4 and 4)x15

WOD: "Diane"
21-15-9
Deadlift 225/155
HSPU

SouthOrlandoCF

September 22, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Glutes



Strength/Cond: 2k Row


WOD: 15 min AMRAP
400m Run
15 Hang Power Cleans (115/80)
8 Ring Dips

SouthOrlandoCF

September 21, 2016

Row or Run
CrossFit Warm UpX2

Dynamic Warm Up+Mobility
Mobility: Chest and Lats

Strength: A or B
A: Find a 1 RM
Bench Press or Push Press

B: Gymnastics
Strict Mu Progression


WOD: Death by Burpees

SouthOrlandoCF

September 20, 2016

Run 400m

Group Dynamic: Coaches Choice

Skill/Strength: 10 mins
1 Power Clean
1 Hang Power Clean
1 Jerk
*Increase load throughout EMOM

WOD:
20-18-16-14-12-10-8-6-4-2 Wallballs (20/14)
1-2-3-4-5-6-7-8-9-10 Snatch (155/105)
*100m run after snatches

SouthOrlandoCF

September 19, 2016

Row 1000m

Group Dynamic

Strength: Back Squat or Front Squat
Find 1 rep max

Gymnastics: Working on muscle up transitions.

WOD: 3 Rounds
15 Thrusters (115/80)
45 Double Unders

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