September 28 - October 3

Monday:
Skill
3x 15 GHD Sit-Ups
3x Max Effort Ring Dips Bench Press (Heavy as possible)

WODs:
Peform an 800m Time Trial
Then separately perform
"Half Cindy"
AMRAP 10 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Tuesday:
Skill:
Turkish Get-Up Practice for 7 Minutes
1 Arm Overhead Squat Practice for 5 Minutes

WOD:
Perform a 400m Time Trial
the separately perform
"Jeremy"
21-15-9
Overhead Squat (96/65)
Burpee


Wednesday:
Skill:
100m Time Trial
200m Time Trial

WOD:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
Box Jumps (30"/24")
GHD Sit-ups

Thursday:
Skill:
Shoulder Mobility

WOD:
1 Rep Max Snatch
1 Rep Max Clean
1 Rep Max Jerk
(The clean and jerk may be completed together OR separately)

Friday:
"Jack"
AMRAP 20 Minutes
10 Push Press (115/85)
10 KB Swings (1.5 / 1 pood)
10 Box Jumps (24"/20")

Saturday:
8am: 1 Rep Max Front Squat
*If you are unable to attend Saturday morning, please make time to find your new 1 rep max on Friday instead of Saturday
9am: CrossFit Jenga

Saturday September 26

LuRong Living Challenge WoD

"The Olympian"

Complete As many reps as possible in 9 minutes:

20 ground to overhead

7 bar facing burpees

15 ground to overhead

7 bar facing burpees

10 ground to overhead

7 bar facing burpees

5 ground to overhead

7 bar facing burpees

AMRAP ground to overhead

Guys weights are:

Level 3: 95-135-155-185-225

Level 2: 65-75-95-135-155

Level 1: 20#-45-65-95-115

Gals weights are:

Level 3: 65-85-105-135-155

Level 2: 45-55-65-95-105

Level 1: 14#-35-45-65-85

September 21-25

Find the Smolov Worksheet Here

Monday:

Warm-Up will include

3 x 10 GHD Sit-Ups

Front Squats 4 x 9

AMRAP 7 Minutes: *Pull-Ups should be unbroken, full range of motion at least first two rounds. Use whatever assistance you need

20 Double-Unders

7 Pull-Ups

Tuesday:

For Time:

400m Run

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

50 Box Jumps

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

400m Run

Wednesday:
Front Squats 5 x 7

Alternating EMOM with a 1 Minute Rest in between each work interval

4 Minutes total Wall Ball Shots (choose weight to create the highest power output)

4 Minutes total Bench Press (Choose weight to create the highest power output)

Thursday:

Find the heaviest weight you can complete the following sequence without regrip:

Snatch Grip Deadlift (pause)

Hang Power Snatch (pause)

Overhead Squat

Friday:

Front Squats 7 x 5

HERO WOD TBD

Saturday:

Front Squats 10 x 3

Lift Up Autism

Saturday Morning

We are hosting an fundraiser for a great cause. Please register here
 http://www.eventbrite.com/e/crossfit-incinerator-lift-up-autism-tickets-18445646425?aff=ebrowse

Between the hours of 8am-10am we will be teaching anyone and everyone how to perform the workout:
"LUKE"
AMRAP 5 Minutes
4 Power Cleans
24 Double-Unders
10 Pull-ups

The "Luke" workout is challenging but accessible. We have scaling options to accomodate athletes of all abilities and experience levels.
If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

Pre Register for the DEXA Scan by clicking here:

https://signup.body-comp.com/

Front Squats 

7x5

'"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

6x2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE	Level 3	Level 2	Level 1
0-1	Deadlift	Deadlift	Deadlift
1-2	Rest	Rest	Rest
2-3	Box Jump Overs	Box Jump Overs	Box Jump Overs
3-4	Rest	Rest	Rest
4-5	Hang Power Cleans	Hang Power Cleans	Hang Power Cleans
5-6	Rest	Rest	Rest
6-7	Muscle Ups	Straight Leg Box Dips	Bent Knee Box Dips
7-8	Rest	Rest	Rest
8-9	Thrusters	Thrusters	Thrusters
9-10	Rest	Rest	Rest
10-11	Row ror Cal	Row for Cal	Row for Cal
11-12	Rest	Rest	Rest
Repeat for Round 2

Level 1 Men/Women

Barbell 75#/55#

Box Jump Overs (20"/12")

Dips Hands on Box(es) with Hands on Boxes and Bent Knees

Level 2 Men/Women

Barbell 115#/75#

Box Jump Overs (24"/20")

Dips Hands on Box(es) with Hands on Boxes and Straight Legs

Level 3 Men/Women

Barbell 155#/100#

Box Jump Overs (30"/24")

Muscle-Ups

Wednesday, September 16

Front Squat
5 x 7 @ 82% of your 1 rm

"Annie"
50-40-30-20-10
Double-Unders
Ab-Mat Sit-ups

Monday, September 14

Front Squat
4 x 9 @ 78% (or whatever your spreadsheet says)

For time:
For time: 30 Overhead Squats, 95/65 lbs Run, 400 m 12 GHD Sit-ups 20 Sledgehammer swings 15 GHD Sit-ups 25 Pull-ups 18 GHD Sit-ups

Patriot Day

Flight 11
AMRAP 8:46 (the time the first plane struck)
2 Muscle-Ups (sub a total of 4 pull-ups and 4 ring dips)
9 Squat Snatches (96/65)
7 Push Press
7 Lateral Burpees over Barbell

Immediately hold a kettlebell in each hand for 17 Minutes (do not set down)
This is the time that elapsed between plane strikes, and simulates the casualties that were in the burning buildings, some of them hanging on for dear life, as long as they could. Until they couldn't... We have no idea what real pain and exhaustion is all about...
Do not take this time to be silent. Take this time to learn about each other in class. Where were you on 9/11?

Immediately begin a second AMRAP
Flight 175
AMRAP 9:05
2 Handstand Push-Ups
9 Squat Cleans (95/65)
7 Hang Power Clean
8 Chest to Barbell Push-ups

Olympic Lifting Thursday

Every 1 min for 20 mins, alternate between: 1 Atlas Stone Ground To Shoulder (pick load) 1 Shoulder-to-Overhead (pick load)

Wednesday, September 9

Sign-Up for Body-Comp DEXA scan here at https://signup.body-comp.com/
You will see the full schedule and full list of locations.
If you need to scan today, please find Turn 2 CrossFit's page and sign-up.
If you are changing your reservation just sign-up and just log out when it gets to the point where you need to pay.
You may schedule your September 18 afternoon/evening appointment by finding CrossFit Incinerator's page.

Wednesday's WOD:
Smolov Week 1 Day 2:
Front Squat 5 x 7 @ 75% of your everday 1 Rep Max

AMRAP 10 Minutes
1 Rope Climb
18 Wall Ball Shots
15 Box Jumps
12 GHD Sit-ups

Tuesday, September 8

5 Rounds
Each Round is 3 Minutes of work and 1 minute of rest

Each 3 Minute AMRAP is:
7 Hang Power Snatch (75/45)
5 Snatch Grip Strict Press (75/45)
7 Burpees

Labor Day

Schedule:
6am with Coach Holly
8am with Coach Brock
Noon with Coach Jake
530p with Coach Charity

Pre:
Front Squat
4 sets of 9 reps at 70%

WOD:
As many reps as possible in 19:05
18 Knees to Elbows
82 Double-Unders
18 Dumbbell Man-Makers
82 Double-Unders

The year 1882 was the first ever celebrated workforce Laborers celebration.
It was adopted Nationally in 1905.