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01/23/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curl

10 Leg Lowers

10 Active Worlds Greatest (Ea.)

10 Bird Dogs

10 Fire Hydrants

10 Scared Cats

:30 Worlds Greatest (Ea.)

10 Oblique Leg Lifts (Ea.)

Then…

10 Gait Swings

10 Step-Overs

10 Lunges

5 Inch Worms

10 KB RDL

10 KB DL

10 Goblet Squats

Strength

10 Min. EMOM

Odd: 7 FS 65%

Even: 13 BS (Same wgt.)

* Based on Clean

Skills

Warm-up (No Measure)

Handstand work 😎🤘🏻

Metcon

Metcon (Time)

15 Min. AMRAP

15 Sit-Ups

10 RDL 40% Clean

5 Ring Push-Ups

01/22/2018

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CrossFit Seek and Destroy – CrossFit

Strength

BS

3×10

Male

Scaled- 135

Int.- 185

RX- BW

Female

Scaled- 95

Int.- 135

RX- BW

Metcon

Metcon (AMRAP – Reps)

CrossFit Terminology Test

-Using a white board write down your answer.

– Coach asks the question.

I.E.- What does RFT stand for?

Correct answer- 5 Jumping Jacks

Incorrect- 10 Burpees

* There is no “close” answer!

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

EFL WOD 1

0:00-2:00

2 Rounds

8 KB Swings 26/44

8 Goblet Squats 26/44

2:00-4:00

2 Rounds

10

10

4:00-6:00

2 Rounds

12

12

6:00-8:00

14

14

8:00-10:00

16

16

Int.- Start@ 10 goes 10 Mins. (35/53)

RX- Start@ 12 goes 10 Mins. (44/70)

01/22/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Laying Shoulder Extension

10 Leg Lifts

10 Oblique Leg Lifts (Ea.)

10 Scared Cats

10 Bird Dogs

10 Clock Rotation

5 Inch Worms

:30 Dead Hang

Then…

2 Rounds

5 Pass Throughs

10 Scap Pro./Retract.

5 Pass Throughs

10 Scap Push-Ups

Finally…

Burgener Warm-Up (Snatch)

Strength

Snatches

3×5 Snatch DL@100%,105%,110%

10×1 Snatch Land 50%-80%

5×2 Snatch Balance 40%-60%

7×1 Power Snatch

Metcon

Metcon (Time)

10 Rounds

5 OHS 95/65

25 Dubs

01/20/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Time)

For Time

400M Run

20 SDLHP 95/65

400M Run

20 FS 95/65

400M Run

20 Push Press 95/65

400M Run

50 Dubs

200M Run

50 Air Squats

200M Run

50 Dubs

200M Run

50 Air Squats

200M Run

50 Dubs

400M Run

20 Push Press 95/65

400M Run

20 FS 95/65

400M Run

20 SDLHP 95/65

400M Run

01/19/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Laying Shoulder Extension

10 Leg Lifts

10 Oblique Leg Lifts (Ea.)

10 Superman/Hollow Rolls

10 Scared Cats

10 Bird Dogs

:30 Dead Hang

Then…

10 Pass Throughs

10 Scap Protraction/Retraction

10 Body Hugs

10 Pass Throughs

10 Scap Push-Ups

:30 Dead Hang

Finally…

Burgener Warm-Up (Snatch)

Strength

Snatch

10×5 Contact/Speed/Power

* Starting light building

8×1 Hang Power Snatch 60%

Metcon

CrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

01/19/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

10 Min. EMOM

Odd: 2 SP+ OH DB Carry AHAP

Even: 10 Evil Wheels

Male

Scaled- 100

Int.- 130

RX- 145

Female

Scaled-55

Scaled+- 60

Int.- 90

RX- 100

Metcon

Metcon (Time)

For Time

50 DB Snatch

10 Thrusters

40 DB Snatch

10 Thrusters

30 DB Snatch

10 Thrusters

20 DB Snatch

10 Thrusters

10 DB Snatch

10 Thrusters

Scaled- DB 20/40, 75/55

Int.- DB 25/45, 95/65

RX- DB 30/50, 115/80

01/18/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Mobilize

Then…

10 Rib Rolls

10 Toe Curl

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Scared Cats

5 Clock Rotation

Conditioning

Metcon (Time)

12-9-6-3

Cal. Airdyne

BBJ

Strength

DL

10×3 DL @120% 1RM Clean

Metcon

Metcon (Time)

3 Rounds

12 SDLHP 75/55

8 T2B

4 Strict Pull-Ups

01/17/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

10 Min. EMOM

Odd: 2 BP+35 Singles

Even: 2 Wall Walks

Male

Scaled- 135

Int.- 180, 40 Dubs

RX- 205, 55 Dubs

Female

Scaled- 65

Scaled+- 80

Int.- 105, 40 Dubs

RX- 125, 55 Dubs

Metcon

Metcon (Time)

Partner WOD

4 Rounds

50 Push-Ups

30 Partner Hip Ups

10 Pull-Ups

Int.- HR, C2B

RX- 30 HSPU, Bar MU