03/17/2016

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Complete all the movements under the mobility section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

PRE-STRENGTH ACTIVATION:

– Cook Hip LIfts

– Xband Walks

– KB Swings

STRENGTH WOD:

Deadlift (2 x 5 @ 75%)

Deadlift (2 x 3 @ 85%)

Deadlift (2 x 1 @ 95%)

METCON WOD:

03/17/2016 (Time)

21 – 15 – 9

– Clusters (95 / 65)

– Lateral Bar Burpees
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

– Let’s do some DB bent over rows

03/15/2016

Carlizzle CrossFit – CrossFit

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DYNAMIC WARM-UP:

– Complete all the movements under the “Dynamic” section of the whiteboard.

CORE WOD:

– Tabata with Strict Mt. Climbers

STRENGTH WOD:

Barbell Reverse Lunges (5 x 3 / Leg @ AHAP)

METCON WOD:

03/15/2016 (Time)

3 Rounds For Time:

– 30 KB Swings (53 / 35)

– 20 Goblet Squats (53 / 35)

– 10 Target Burpees (6″)

Rx Plus: 5 Rounds
REST, HYDRATE AND STRETCH

03/14/2016

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Complete all the movements under the mobility section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

STRENGTH WOD:

Clean and Jerk (Take 12 minutes to find your 1 Rep Max)

METCON WOD:

03/14/2016 (5 Rounds for reps)

15 Minute AMRAP

* Every 3 Minutes complete:

– 10 Hang Power Cleans (115 / 75)

– 25 HRPU’s

– Max Effort Box Jumps (24″ / 20″)
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

– Toes to Bar

Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Feel free to try to progress on a previously completed MetCon or for those of you who are interested in trying the CrossFit Games Open 16.1 here she is…. Best of Luck!

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.
REST, HYDRATE, STRETCH AND ENJOY THE WEEKEND!

03/10/2016

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Complete all the movements under the “Mobility” section of the whiteboard.

PRE-STRENGTH ACTIVATION:

– Xband walks

– Cook Hip Lifts

– KB Swings

– Good Mornings

STRENGTH WOD:

Deadlift (12 Minutes to find your 1 Rep Max)

METCON WOD:

03/10/2016 (Time)

For Time:

– 800 Meter Run

– 50 Burpees

– 800 Meter Run

– 50 Straight Leg Sit-Ups
REST, HYDRATE AND STRETCH

03/09/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

– Complete all the movements under the mobility section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

STRENGTH WOD:

Back Squat (3 x 5 @ AHAP)

Back Squat (3 x 3 @ AHAP)

METCON WOD:

03/09/2016 (AMRAP – Rounds and Reps)

10 Minute AMRAP:

– 3 Power Snatches (95 / 65)

– 5 Overhead Squats (95 / 65)

– 7 Burpees Over Bar
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

– Set up Dustin’s Ghetto version of a GHD and do 50 GHD sit-ups and 50 GHD back extensions.

03/08/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

– Complete all the movements under the mobility section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

STRENGTH WOD:

Strict Press (5 x 3 @ AHAP)

Pendlay Row (5 x 5 @ AHAP)

METCON WOD:

03/08/2016 (AMRAP – Reps)

10 Minute Ascending AMRAP:

– 50 Double Unders

– 2 Front Squats

– 50 Double Unders

– 4 Front Squats

– 50 Double Unders

– 6 Front Squats…. and so on.

(115 / 75)

(No Rack Allowed)
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

– See how many toes to bar you can get in 5 minutes.

03/07/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

– Complete all the movements under the mobility section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

STRENGTH WOD:

Clean (Take 12 minutes to find your 1 Rep Max)

Don’t just put on a bunch of plates on the bar and try to max out. That’s how injuries happen. Here is a good method of how you should properly work up to a 1 Rep Max:

1×5 @ 50%, 1×3 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 90%, 1×1 @ 95%, 1×1 @ 100%+ or new PR

METCON WOD:

03/07/2016 (Time)

For Time:

– 50 Calorie Row (10 / 6)

– 40 Ab Mat Sit-Ups

– 30 Deadlifts (185 / 125)

– 20 Burpees

– 10 Ring Muscle-ups
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

If you had to scale your Ring Muscle-Ups, take some time to work on a progression exercise that will help get you there.

Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Feel free to try to progress on a previously completed MetCon or for those of you who are interested in trying the CrossFit Games Open 16.1 here she is…. Best of Luck!

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
REST, HYDRATE, STRETCH AND ENJOY THE WEEKEND!

03/03/2016

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 5 Minutes of Ab Mat Pizza Tag.

– Penalty for dropping Ab Mat is 3 Burpees.

– Penalty for dropping Ab Mat in the last :30 is 10 Burpees.

PRE-STRENGTH ACTIVATION:

– PVC Pass Throughs / Ext. Rotation

– Band Pull – Aparts

– DB Push Press

STRENGTH WOD:

Klokov Press (5 x 3 @ 80%)

METCON WOD:

03/03/2016 (Time)

Reps For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

– Wall Balls (20 / 15)

– Burpee Box Jumps (24″ / 20″)

EXTRA CREDIT:

– Work on your pistols, I have a good feeling they will be in the 16.2 Open. 24 Hours is plenty of time to master them. 😉