FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

September 7, 2016

SKILL/STRENGTH:Four sets of,

Dumbbell Push Press x 6-8 reps

Rest 30 seconds

Single Leg Step Ups x 6-8 reps each leg w/dumbbells

Rest 30 seconds

Back extensions x 6-8 or empty barbell good mornings x 6-8

Rest 30 seconds

WOD: Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 x Kettlebell Swings

Max Reps of Thrusters

Rest 60 seconds between sets.

*Note, this is intended to be light for maximum output…meaning, you shouldn’t be putting the barbell down to rest on your thrusters! Choose your level appropriately.

OlyWOD

SKILL: Burgener Drill w/coach, then split jerk work

STRENGTH: 5 rounds – Every 3 minutes complete:

3 x split jerk (AHAP)

Max rep strict pause ring dips (2 second pause in the bottom position)

Rest remaining time

WOD:  Complete 4 rounds for max reps,

30 second max rep power clean (60% 1 RM clean)

30 seconds rest

30 second max rep shoulder to overhead

30 seconds rest

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September 6, 2016

SKILL/STRENGTH: pause front squats, 3 reps x 5 sets @ 2 sec

WOD: 4 rounds for time,

400 m run

25 x wall balls

25 x anchored sit ups

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September 2, 2016

SKILL/STRENGTH: Strict HSPU x 3 EMOM for 10 rounds – if unable to complete strict HSPU, athlete may choose to do strict dumbbell should press

WOD: 10 MIN AMRAP

7 x Deadlifts
40 x Double Unders

Each round, the weight goes up 20# for men and 10# for women.

Starting weights: Rx (225/155) II (155/115) I (115/75)

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September 1, 2016

Hello, September!

ENDURANCE: 5 x 200 m run (1:1 recovery)

WOD: For time, 20-15-10-5

Thrusters

Toes to Bar

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August 31, 2016

SKILL: Alternating exercises EMOM for 10 minutes,

5 x strict pullups or ring rows

10 x push ups

WOD: 3 rounds, use 45 sec work/15 sec rest per exercise, for MAX TOTAL REPS

Row (cals)

Kettle bell swings

Burpees

Sit ups

(rest 1 minute upon completion of each round)

OLYMPIC WOD

STRENGTH: A) Squat clean 4 sets x 3 reps @ 75%, 3 sets x 3 reps @ 80%, 2 sets x 2 reps @ 90%

B) Split Jerk 3 x 3 @ 80%, 2 x 2 @ 85-90%

METCON: 3 rounds for time,

200 m run

15 x toes to bar

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