CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-toes and nose to the wall Overhead squats.
Strength: Squats 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: 1-10, 10-1 manmakers and pull-ups for.
RX: 50/35.
Youth and Pro Athlete
WOD: 1-power snatch, 1-over box jump and a gym length sprint every :45 seconds for 14-intervals.
Speed: 5-hill sprints
SealFit
Stamina: 10rds of 1-rope climb, 10-toes to bar, 20-65lb jumping back squats, hill run.
Endurance: 1-800 m sprint, 2-400 m sprints, 4-100 m sprints, 100 ghd sit-ups and hip extensions.
Skills and Recovery
Pre WOD skills: Banded Handstand push-ups.
Post WOD recovery: Total body stretch
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-ring dips
Strength: Bench Press 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: 2k row, 50-alternating pistols, 100-weighted sit-ups.
Youth and Pro Athlete
Strength: 5-sets of max ring dips
Speed: 10-20m sprints
Agilities: Pass patterns
SealFit
Endurance: 10k 45lb ruck march.
Skills and Recovery
Pre WOD skills: Pistols
Post WOD recovery: Lacrosse ball and Foam Roller MFR.
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch.
Strength: Snatch 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: 2k row, 25-single arm hang power snatch, 50-goblet squats, 75-kb swings, 1-mile run.
RX: 70 / 55, L-3: 50 / 35, L-2: 30 and below.
Youth and Pro Athlete
Strength: 4 x 8 straight bar bicep curls
SealFit
Stamina: Five rounds of 10-two person tire flips and a hill buddy carry each.
Endurance: Enatai Beach run, get wet and run back.
Skills and Recovery
Pre WOD skills: Windshield wipers
Post WOD recovery: Banded shoulder, hamstring and tricep stretches.
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-shoulder press, 15-push press, 10-handstand push-ups or attempts.
Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: Three rounds of 800 m run, 200 flutter kicks.
Youth and Pro Athlete
Strength: 5-max rep sets of handstand push-ups
Speed: 4-sprint starts
Agilities: Three cone drill
SealFit
Endurance: 2-mile swim w/fins.
Skills and Recovery
Pre WOD skills: Headstand to handstands
Post WOD recovery: Cobra and calve stretches.
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-dead-lifts, 15-sumo dead-lift high pulls, 10-strict shoulder press.
Strength: Dead-lift 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: 10-20m Tabata, 8-rounds each, :20 on, :10 off. Pull-ups, side to side over bar jumps, Clean and Jerks. Lowest reps per exercise is your score.
RX: 135 / 95, L-3: 75% 1RM clean, L-2: 75 / 55.
Youth and Pro Athlete
Speed: tire drag sprints
SealFit
Stamina: Three Rounds of 15-165lb Dead-lift, 18-pull ups, 10-165lb Front Squat, 18- toes 2 bar, 5-165lb push jerk, 18-CF push ups
Endurance: 10k run
Skills and Recovery
Pre WOD skills: handstand walks
Post WOD recovery: Supine back and hamstring stretches.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps (20/15 to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″)
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-Toes and nose to the wall OH Squats.
Strength: Back Squat 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%
WOD: AMRAP on 20:00 of 10-elevated parrallette push-ups, 20-atomic sit-ups, and a hill run.
RX: feet on 18″ box, L-3: feet on 12″ box, L-2: regular push-ups.
Youth and Pro Athlete
Speed: 6-hill sprints.
SealFit
Stamina: 5k run, 10-sand bag hill run relays, 10-rope climb relays, 10-sets of 10 piggy back squats, 5 k run.
Endurance: 400 m Burpees broad jumps.
Skills and Recovery
Pre WOD skills: Reverse Burpees
Post WOD recovery: total body stretch.
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-push-ups, 15-tricep push-ups, 10-dive bomber push-ups.
Strength: Bench 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%
WOD: 8-reps of alternating Pistols, Handstand push-ups, 20″- Burpee Box jumps, then do 12 reps each, then do 16 reps each.
Youth and Pro Athlete
Speed: back pedal sprints
SealFit
Endurance: 4.2 mile ruck run, 1-mile ruck swim, 4.2 mile ruck run. 25lbs.
Skills and Recovery
Pre WOD skills: 1-legged box jumps
Post WOD recovery: Lacrosse ball and foam roller MFR
CrossFit
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.
Strength: Clean 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%
WOD: 12-rounds of 3-jumping bar muscle ups, 5-push press, 2-stair climbs.
RX: 75% 1rm shoulder press. Use box jumps if neccessary.
Youth and Pro Athlete
Speed: 10-40′s
SealFit
Stamina: 8-rounds of 3-135lb clean, 6-pull-ups, 9-55lb KB swings, hill run.
Endurance: Tabata Row, 8-rounds :20 on :10 off, 1k row, 100 flutter kicks, 200 leg levers.
Skills and Recovery
Pre WOD skills: 5:00 min of 100% 1RM Shoulder Press split jerks.
Post WOD recovery: Banded Shoulder and prone calve stretches.
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