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CrossFit Los Altos

Saturday

February 4, 2017
Warm-up
5 Min Row
General Mobility
2 Min glute/hip smash(lacrosse ball)
2 Min IT smash(quad roller)
2 Min Deltoid/Lat Smash (lacrosse ball)
2 Min Pec Smash(supernova ball)
Metcon (Time)
Partner WOD
Complete 5 rounds, for time:
Run 800m (together)
25 Overhead Squats
25 Sumo Deadlift High Pulls
(35/25kg; Rx+ 43/30kg)

 


Friday

February 3, 2017
Warm-up
Double Under Practice
5 Mins of Practice. No Singles!
General Mobility
2 Min glute/hip smash(lacrosse ball)
2 Min IT smash(quad roller)
2 Min Deltoid/Lat Smash (lacrosse ball)
2 Min Pec Smash(supernova ball)
Gymnastics
Pull Ups (5-5-5-5-5)
strict, add weight if needed
Ring Dips (5-5-5-5-5)
Strict
Metcon (Time)
For time:
Row 500m
150 Double Unders
50 Burpees

 


Thursday

February 2, 2017
Warm-up
Run Parma Loop
Snatch/C&J Mobility
2 Min Deltoid smash (lacrosse ball)
2 Min glute/hip smash (lacrosse ball)
2 Min IT smash (quad roller)
2 Min Pec smash (supernova ball)
Snatch Warm-up
*guided by coach
Weightlifting
Snatch Complex (Sn HP + PSn + Hang Sn) (3-3-3-3-3)
(1) Snatch High Pull + (1) Power Snatch + (1) Hang Snatch x 5
Metcon (Time)
4 rounds, for time:
Lunge 100 meters
Run 300 meters
RX+: wear 20lb weight vest

 


Wednesday

February 1, 2017
Warm-up
5 Min Row
General Mobility
2 Min glute/hip smash(lacrosse ball)
2 Min IT smash(quad roller)
2 Min Deltoid/Lat Smash (lacrosse ball)
2 Min Pec Smash(supernova ball)
Weightlifting 
Turkish Get Up (3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 20 minutes:
10 KB Swings
10 Box Jumps
10 Toes to Bar
(24/16; Rx+ 32/24kg)

 


Tuesday

January 31, 2017
Warm-up
5 min Bike
WattBike 5 min
General Mobility
2 Min glute/hip smash(lacrosse ball)
2 Min IT smash(quad roller)
2 Min Deltoid/Lat Smash (lacrosse ball)
2 Min Pec Smash(supernova ball)
2 Rounds
10 PVC Overhead Squats
10 PVC Standing Good Mornings
10 Ring Dips
10 Ring Row
max handstand hold
Weightlifting
Bench Press (5-5-5-5-5)
Bent Over Row (5-5-5-5-5)
Metcon
18-15-12-9 reps, for time:
Row (calories)
Handstand Push Up or variation
Hollow Body Rocks

 


Monday

January 30, 2017
Warm Up
Snatch/C&J Mobility
2 Min Deltoid smash (lacrosse ball)
2 Min glute/hip smash (lacrosse ball)
2 Min IT smash (quad roller)
2 Min Pec smash (supernova ball)
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Weightlifting
Clean and Jerk (3-3-2-2-1)
Clean Pull (3-3)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

 


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