CrossFit CenCal

It's a sandwich

Warm up
Shoulder mobility
Hip mobility
-5 push up
-10 air squats
Warm up for cleans

WOD
800m run
21 cleans 135/95
21 ring dips
100 double Unders
15 cleans
15 ring dips
100 double Unders
9 cleans
9 ring dips
100 double Unders
800m run

Spring Cleaning!!

Warm up
Sit in a squat for 5 min
10 min jump rope
Every fail.
2 burpees
6 squats
Strength
Clean complex x 6
1 hang clean
1 clean
Or
Timed mile

WOD
2 P Clean
4 thrusters
10 bar lateral hops
EMOTM 17 min

Partners!!!

Warm up
Partner stretches
-hamstrings
-groin
-low back
-quad
-hip flexor

WOD
Wall ball 1 min
Burpee 1 min
Box jump 24/20 1 min
Push press 75/45 1 min
Sit ups 1 min
Rest 1 min
5 rounds

Wednesday mash up

Warm up
Roll out 10min
Back, glutes, hamstrings, calves, quads, it band, groin!!!!

Strength
Dynamic deadlifts 10x3 rest 60 sec
Or
Lunges 100ft
200 m run
AMRAP 10 min

WOD
Deadlift x 6
Push ups x 12
Double under x 24
AMRAP 20 min

Warm up
V sit x 5
Handstand holds x 5
Double unders x 20
3 rounds
WOD
Box jump x 15
KB high pull x 20
Broad jump/bear crawl 3 trips
AMRAP 25 min

Wax On Wax Off

Warm Up
planche push ups x 10
OHS PVC pipe x 10
3 rounds
20 burpees

Strength
OHS 5x3
or
Box Squats

WOD
OHS x 10
Burpees x10
400m run
5 rounds

Great balls of Fire

Warm up/Skill:
Tabata hollow rocks
20 banded squats

WOD:
25 wall balls
15 sumo dead lift high pulls 95/65
Run 200 meters

7 Rounds

Warm up

Strength
A. Clean floor/hang x 10

B. 10-1
Kb swings
Sit ups
Wod
10-1
Burpee box jumps
Kb swings

Get over the hump!!

Warm up
Jump rope 10 min
Every fail 5 push ups
5 v ups

Strength
Push press x 2 + 1 thruster
10 sets

Wod
Thrusters x 5 95/65
Push ups x 10
V ups x 15
AMRAP 20 min

SHUT UP AND SQUAT!!!

Warm up
Pigeon pose 2 min@
Knee in corner 2 min@

Strength
Advanced back squats 5x3

Beginner
Wall squats 10x10

WOD
25 min AMRAP
10 air squats
200m sprint
5 burpees