Friday HIIT 10/31/14

Warmup
– scorpions
– reverse scorpions
– stretching circuit

Workout
EMOM
5 rounds of:
Min 1: Max Burpees
Min 2: Max Cals on Assault Bike
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

The goal is to get at least 10 reps on
– burpees
– assault bike
– rower

The goal is to get at least 15 reps on
– ABmat sit-ups
– air squats

The goal is to finish 200m run within the minute

Friday WOD

Power Clean to Push-Press (With only 1 hip-opening).

135/95
Every Minute On The Minute (EMOM) For 10:00

Complete Two Times:
Power Clean to Push-Press

Note: Ensure that upon catching the barbell in the power-position, you immediately explode into a Push-Press.

Rest as needed then,

As Many Repetitions As Possible in 3:00 of,

Barbell Ground to Overhead

8-30-14 HITT

10 sets of sprints with 10 second rest

Monster Walk
4 minutes

Shoulder press
1 minute

Row 5 minutes

Monster walk
3 minutes

Shoulder Press 50 seconds

Row 4 minutes

Monster walk 2 minutes

Shoulder press 45 seconds

Row 3 minutes

Monster walk 1 minute

Shoulder press 40 seconds

Row 2 minutes

Thursday wod

For Time:

7 Hang Power Cleans (115lb. / 85lb.)
50 Squats
30 Hand Release Push-ups
10 Chest to Bar Pull-ups

Rest as needed then,

5 Hang Power Cleans (135lb. / 95lb.)
35 Squats
20 Hand Release Push-ups
7 Chest to Bar Pull-ups

Rest as needed then,

3 Hang Power Cleans (155lb. / 105lb.)
20 Squats
10 Hand Release Push-ups
5 Chest to Bar Pull-ups

Wednesday WOD

Front Squat, 5,3,1,1,1 Repetitions. Go heavy and set a new 1RM Personal Record.

Rest as needed then,

For time:

(135/95) & 4x singles

100 Double-Unders
Front Squat, 21 Repetitions
100 Double-Unders
Front Squat, 15 Repetitions
100 Double-Unders
Front Squat, 9 Repetitions
100 Double-Unders

TUESDAY WOD

Complete Two “Sprint Rounds” of:
Snatch weight is 35/20

On a 4:00 Running Clock:
Concept 2 Row, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Rest 2 min

Complete Two “Sprint Rounds” of:

On a 4:00 Running Clock:
Aerodyne Bike, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Monday WOD

For Time:

Run 800 Meters

Complete Ten Rounds of:

5 Pull-ups
10 Push-ups
15 Squats

Run 800 Meters

Complete Ten Rounds of:

5 Pull-ups
10 Push-ups
15 Squats

Note: This is a twist on the classic CrossFit workout “Cindy”. The addition of an 800 meter run adds a true element of endurance and stamina. Can anyone complete this workout as prescribed in less than 20:00

CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance