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CrossFit Lite 29/07/16

Warmup: Wall Ball Burpee Tennis! http://library.crossfit.com/free/pdf/CFJ_2016_05_Warmup-Saline9.pdf Technique Work: Burgener and Clean technique! WOD: “Monti”, with a twist! 15 minute AMRAP: 10 step ups with a kb 10 hang power cleans 10 step ups with a kb 10 hang power snatches

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Conditioning Starting @0:00 40 Cal row, 30 Box jumps, 20 Cal row, 10 Box jumps Starting @8:00 40 Cal Ski, 30 DB Thrusters, 20 Cal ski, 10 DB Thrusters Starting @ 16:00 40 Cal bike, 30 Medball squat cleans, 20 Cal bike, 10 Medball squat cleans Starting @ 24:00 40

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CrossFit Lite 28/07/16

Warmup: 5 minute ascending: 1 burpee 1 slamball 1 high knees shuttle run … 2 burpees 2 slamballs 2 high knees shuttle run … Mobility: Stretch pecs and calves Lift: 5 rounds: dumbbell bench press 5/arm 10 incline pushups WOD: 2 laps running or 800 m bike 20 Dumbbell Snatches

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Strength A1. Bent over row (Supinated Grip) 3×5, 4×5, no rest A2. Wide stance anit-rotational chop 8/8, no rest B1. Front squat 3×8, 3×8, no rest B2. Weighted chin-ups 3×8, 3×8, rest 60s C. 5 sets: 16 DB Walking lunges, 20 Face pulls, 1 arm band rows 12/12, rest 60s

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CrossFit Lite 27/07/16

Forward / Backward Day! Warmup: 10 minutes: Sled pull FWD 10 kb swings Sled pull BKWD 20 second plank Lift: AEMOM x 12: 12-20 KB Swings 6-12 glute bridges WOD: Partner alternating workout: 2 rounds each: Forward and Backward! 20 calories bike 20 walking lunges/leg 20 bear crawl steps Backwards:

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Skill Handstands > Handstand push-ups Strength 3 sets: 1 Wallclimb + 6 Wall facing HSPU, 10 Long-sit DB press, 20 Hollow rocks 3 sets: 10 Strict toes to bar, 20 Superman raises

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Olympic Weightlifting A. 3 Position Snatch (High hang, above knee, floor) x 6 sets Building to 70% B. 2 Power snatches Build to a heavy set for the day C. 2 Snatch pulls x4 sets @100% of B.

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CrossFit Lite 26/07/16

Warmup: Team Inchworm Team PVC Pipe Game http://library.crossfit.com/free/pdf/CFJ_2016_05_Warmup-Saline9.pdf Technique Work: 3 rounds: 5 dowel pass throughs 5 beat swings with balls in between the feet 5 band pull-aparts 3 rounds: 5-10 beat swings to pullups on a box, or with a band *pause with chin over bar *Get feedback from

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Conditioning Stations, 4 rounds, 1 minute at each: Bear crawl 25′, Wall-balls, Double-unders, Wall-climbs, Farmers Carry 25′, Ab roll-outs, Box jumps, Turkish Get-ups

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