08/27/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Frog Stretch

– Forearm Stretch

– Hip Flexor Lunge

– Cossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat

STRENGTH WOD:

Back Squat (5@70%, 4@75%, 3@80%, 2@90%, 2@95%)

Score your last set of 2.

METCON WOD:

Modified Jack (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

-10 Push Press (115 / 75)

-10 Kettlebell Swings (53 / 35)

-10 Box Jumps (24″ / 20″)
REST, HYDRATE AND STRETCH

08/26/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Foam Roll

– Thoracic Spine with Roller / LAX Ball

– Anterior & Posterior Delt Smash

– Barbell Tricep Smash

– Banded Tricep / Lat Stretch

– Forearm and Wrist Stretch

STRENGTH WOD:

Strict Pull-Ups (4 x Max Effort)

Score total reps.

Weighted Push-Ups (4 x Max Effort)

(45 / 15) Score is total reps.

METCON WOD:

08/26/2015 (Time)

Reps For Time:

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

– Hang Squat Clean (115 / 75)

– Bar Facing Burpees
REST, HYDRATE AND STRETCH

08/25/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– Full Body Joint Rotation (Head to Toes)

– 200 Meter Run Forward

– 200 Meter Run Backward

Pre-Strength Mobility / Accessory

– Captain Morgan Holds against wall

– X Band Walks

– KB Goblet Squat Pauses

– Bulgarian Split Squat

– KB Single Leg RDL

STRENGTH WOD:

Barbell Romanian Deadlift (5-5-5-5-5)

Build up in weight. Score your heaviest set of 5.

METCON WOD:

08/25/2015 (AMRAP – Reps)

10 Minute AMRAP:

– 3 Thrusters

– 3 Pull-Ups

– 6 Thrusters

– 6 Pull-Ups

– 9 Thrusters

– 9 Pull-Ups

… Continue to climb the ladder as high as possible in 10 Minutes. Score total Reps.

Rx – (95 / 65)
REST, HYDRATE AND STRETCH

08/24/2015

Carlizzle CrossFit – CrossFit

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CORE WOD:

10 Minute EMOM of:

– 10 Knees to Elbows

– 20 Strict Mountain Climbers

Pre-Strength Mobility:

– Feet to Wall Squat

– Locked Foot and Knee Glute Stretch

– Partner Foam Roll T-Spine

– Banded Internal Rotation for Shoulder

STRENGTH WOD:

Barebell Complex #2 (4 x 1 + 3)

Snatch Balance + Overhead Squat
Build up in weight. Score your heaviest set of 4.

METCON WOD:

Andy Adams (Time)

5 Rounds of:

– 2 Rope Climbs (Touch Rafter)

– 25 Wall Balls (20 / 15)

– 400 Meter Run
REST, HYDRATE AND STRETCH

08/21/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY

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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:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!

08/20/2015

Carlizzle CrossFit – CrossFit

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Warm-up

– 500 Meter Row

– Squat / Rot. / Ext.

– Couch Stretch

– Cossacks

– PVC Pass Through

– PVC Bench T-Spine

– Banded Wrist Flexion / Distraction

– Banded Tricep / Lat Stretch

– Partner Front Rack Stretch

STRENGTH WOD:

Back Squat (1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 4 @ 90%)

Front Squat (3 x 3 @ 90%)

METCON WOD:

08/20/2015 (Time)

For Time:

40 Wall Balls (20 / 15)

30 Burpees

20 Pull-ups

100 Double-Unders (x3 Singles)

20 Pull-ups

30 Burpees

40 Wall Balls (20 / 15)

08/19/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 30 Double Unders (90 singles)

– Walking Lunge with Rotation

– Inch Worms

– Squat with Extension

– Ring the Rag

– PVC Pass Through

– Bench T-Spine

– OHS with PVC

Neural Charge:

Knee Jumps x 8

STRENGTH WOD:

Strict Press (2 x 4 @ 70%, 2 x 3 @ 80%, 2 x 2 @ 90%)

METCON WOD:

08/19/2015 (Time)

For Time:

Buy In – 400 Meter Run

3 Rounds Of:

– 6 HSPU’s

– 12 Russian Kettlebell Swings (53 / 35)

– 18 Box Jump Overs (24″)

Cash Out – 400 Meter Run

08/18/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 200 Meter Run Forwards

– 200 Meter Run Backwards (Don’t Trip)

– Childs Pose / Cobra

– Frog Stretch

– Cossacks

– Wall Slides

– PVC Pass Throughs

Neural Charge:

2 Rounds

5 x Max Effort Vertical Jump

5 x Max Effort Broad Jump

5 x Max Effort MB Slam

STRENGTH WOD:

DB Goblet Step-Ups (4 x 4 per leg with 20″ Box)

Build up in weight. Score your heaviest set.

METCON WOD:

08/18/2015 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

– 20 Calorie Row

– 20 HRPU’s

– 20 Alt. Jumping Lunges

– 20 Pull-Ups

08/17/2015

Carlizzle CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

STRENGTH WOD:

Behind The Neck Jerk (3-3-3-3-3)

Build up in weight. Score your heaviest set of 3.

08/17/2015 (Time)

For Time:

100 Hang Squat Cleans (115 / 65)

*Perform 5 Lateral Bar Burpees Every Minute on the Minute*
REST, HYDRATE AND STRETCH

08/14/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY

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:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!