WODs 1.15.18 - 1.19.18 - Fit Fam February Starts - 2.5.18

All exercise programs are better with an accountability partner.  Our goal is to help people get on the right track and maintain that for life. 

Fit Fam February will be a partner intro class starting February 5th. This intro will run the whole month of February. To share and get more info click here! 

Crossfit.com has made the programming much more thorough to include scaling options for intermediate and beginner athletes. We feel like this is a huge addition to the program. Please inform people of this upgrade when talking about Crossfit. 

Monday

Warm up - Burgener Warm Up

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

Intermediate - 95/65

Beginner - Use an empty barbell

2. 5 Mins to build to a heavy three DL. 

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Intermediate

DL - 315/205

10 K2E

15 BB F B

Beginner

DL 185/115

10 Knee Tucks

15 BB F B

Tuesday

Warm up

2 Rounds

200 Meter Row

10 Hollow Rocks

30 Second Sampson Stretch - each leg forward

10 Wall ball shots

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Wednesday

Warm Up

3 rounds

5 Burpees

5 Pull up kips

5 Bridge Ups

between rounds go down back across the gym alternating high knees and kareoke. 

1. Conditioning
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike , Row, Ski

Intermediate

5 Rounds, On the 4:00
15 Pull-Ups
18 Dumbbell Snatches (40/25)
15/12 Calorie Assault Bike , Row, Ski

Beginner

3 Rounds, On the 5:00
15 Ring Rows
18 Dumbbell Snatches (25/15)
15/12 Calorie Assault Bike , Row, Ski

Thursday

Warm Up - Barbell thrusters to bring Sally up. Click Here 

1. Back Squats - Build up to 82% then squat E2MOM
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

2. Conditioning
4 Rounds of:
AMRAP 4:
30/20 Calorie Row/Bike/Ski
20 Sit Ups
AMRAP 10 Meter Shuttles Sprints
rest 2 minutes between rounds

Friday

Warm up

3 Rounds

10 Plank ups

10 Russian KB Swings

In between rounds down back across gym alternating high knee kicks and Butt Kicks

then

50-40-30-20-10

Push Ups

KB Swings 53/35

Mountain Climbers

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