abs/stretch


5 Rounds:

Power Cleans x 6

30 second wall sit

DB incline bench x 6

Upper Back Row x 6


Shoulder prevention circuit

3 x 10 reps

2:00 and :45 of the following:

Squats
Push ups
Crunches
Burpees
Lunges
DB Swing
*Choice*
Step ups with knee raise
Wall Ball
Mountain Climbers

* 2 Lap around tippin between each round!

4 Rounds:

20 ball abs with weight

8 x Military Press

8 x each arm 1 Arm Row

30 Second bar hang

2 x stair run

Dirty Dozen:

12 reps of each: 2 Rounds:

1) Dips
2) Hand Release Push ups
3) Pike ups
4) KB deadlifts
5) Burpees
6) MB Cleans
7) 12 front raises
8) 12 lateral raises
9) Frog Hops
10) Single Leg Hip Lifts (r)
11) Single Leg Hip Lifts (l)
12) Boxing punches with DB

5 min Run

Dynamic Warm up
5 laps jogging
abs


6 Rounds:

3-3-3-3-3-3

Back Squat
12 step ups each leg with weight
12 med ball slams
12 box jumps
3 pull ups

AMRAP in 20 Minutes:

5 Clean and Jerks
10 feet elevated push ups
10 tricep extensions
10 KB swings


Abs/Sprints in gym

AMRAP in 10 Minutes:

20 weighted lunges
20 bicep curls
20 push up rows
20 DB swings
30 sec wall sit


AMRAP in 10 minutes:
3 pull ups
3 bench
20 ball abs
tippin stair run x 2

Dynamic Stretching Warm ups

-Ab Circuit

-Sprints/Suicides in gym

3 Rounds:

40/20
Box Jumps
Lunges
Bird Dogs (right, then left leg)
Squat Jumps
Burpees
Tippin Run

4 Rounds:

20 wall ball
15 cleans
10 bench pull ups
5 turkish get ups (each arm)
Balcony Run


Do not sacrafice form for weight*

AMRAP in 25 Minutes Timed:

8 Deadlift
7 Push ups
8 Seated Row
7 Military Press
8 Bench
7 Box Jumps
1 Tippin Run

5 min run

20 Air Squats
20 Push ups
20 MB Tricep throws
20 MB tap tap toss (middle set X 2)
20 right kicks
20 left kicks
20 dips
20 frog hops

5 min run

4 Rounds:

4 Back Squat (medium weight)
4 chin ups
12 Split jumps
8 rear dealt raises
30 russian twists
Stair Run (2)

5 Rounds:

20 Walking Lunges
15 Box Jumps
10 Plank Push ups
20 Mountain climbers
15 burpees

Tippin Run

Day 1 of Clarion Swim Team Practice:

crossfit intro/review/demonstration

Dynamic Warm up; Abs+push ups

then:

Ten Rounds (each round for time)
5 Thrusters (medium to heavy weight)
10 Pull-ups
100m Sprint
Rest 1 Minute

3 Rounds:

400 Meter Run
10 Push ups
30 Box Jumps
10 chin ups



3 Rounds:
20 walking lunges
10 military press
10 KB Swings
20 upright row

5 Rounds of

"Cindy"
5 Pullups
10 Pushups
15 Squats
200 Meter Run