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