Warm-Up: Coach’s Choice
Strength/Skill: Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 10 Minute EMOM
1 Snatch @ 90%
Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%.
WOD: 10 Minute GAFAP
2 Alternating Snatches (50/35)(35/20)
1 Ring Dip
*Increase snatches by 2 reps each time.
*Increase ring dips by 1 rep each time.
Stimulus/Focus: Find a steady pace, settle in, and keep moving!
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work!
WOD: Bert
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Stimulus/Focus: Hero WOD time! No time cap. Aim for less than 60 minutes. Work with a partner if you would like! Happy Labor Day!
Cool Down: 400 Meter Walk
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Cap)
30 Double Unders
20 Kettlebell Swings (1.5/1)(1/25#)
10 Back Squats (115/75)(75/55)
RX+: (2/1.5)(1.5/1) and (155/105)(105/70)
Stimulus/Focus: This should move quickly. Attempt to do all work unbroken.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
-21-18-15-12-9-6-3-
Shoulder Press (65/45)(45/35)
Strict Push Ups
*At each (-) run 100 meters (total of 800 meters)(250m bike erg)
Stimulus/Focus: This will be a tough workout because you are using similar pushing muscles. Consider small sets to avoid muscular failure. Rest on the run! 🙂
Cool Down: 3 Rounds
5 Ring Rows
100 Meter Row
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (22 Minute Cap)
15 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
RX: (50/35)(35/20)
*Rest 2 minutes between rounds.
Stimulus/Focus: Push hard in each round. You’ll have time to rest before repeating. Strive to complete the work in less than 3 minutes each time.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extenstions
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes finding a challenging muscle up progression.
WOD: For Total Reps (30 Minute Clock)
5 Minute EMOM:
1 Ring Muscle Up
Then, 20 Minute AMRAP:
5 Pull Ups
10 Alternating Lunges
20 Ab Mat Sit Ups
Then, 5 Minute EMOM:
1 Ring Muscle Up
Stimulus/Focus: This workout will give you a chance to work an advanced gymnastics movement while fresh and while fatigued. Choose a challenging progression for you. Aim for 15 rounds in the AMRAP.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
1 x 1
Stimulus/Focus: Spend 15 minutes finding a heavy single.
WOD: Omar
For Time:
10 Thrusters (95/65 lbs)
15 Bar-Facing Burpees
20 Thrusters (95/65 lbs)
25 Bar-Facing Burpees
30 Thrusters (95/65 lbs)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
Stimulus/Focus: Hero WOD! Find a steady pace on the burpees. Complete the thrusters in 2-3 sets each time. Masters: 65/45
Cool Down: 3 Rounds
30 Flutter Kicks
30 Penguin Taps
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Max Height Box Jump
Stimulus/Focus: Spend 8 minutes jumping as high as you can!
WOD: For Time (30 Minute Cap)
400 Meter Double Kettlebell Farmer’s Carry (1.5/1)(1/25#)
*Every time you put the KBs down, complete 3 burpees.
100 Double Kettlebell Box Step Ups (1.5/1)(1/25#)(24/20)
*KBs held in farmer’s carry position.
*Every time you put the KBs down, complete 3 burpees.
Stimulus/Focus: This will be a grind-mentally and physically. Just settle in and keep moving.
Cool Down: Athlete’s Choice
