Month: August 2014

41 Railroad – CrossFit Group

Warm-up

– 200m Run
– 5 Ring Rows
– 10 Situps
– 15 Lunges (each)
– 1:00 Couch Stretch (right)
– 1:00 Couch Stretch (left)
– 15 Air Squats
– 10 Pushups
– 5 Pullups
– 200m Run

WOD

Only do Boneyard Baseline 2 if you have done the Boneyard Baseline a couple times.

A: Boneyard Baseline (Time)

For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees

B: Boneyard Baseline 2 (Time)

For Time:
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope
– 10 Plank Lunges
– 1:00 Duck Walk
– 10 Plank Samsons
– 1:00 Jump Rope

2x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Metcon

A: Metcon (Time)

Three Rounds for Time:
– 21 KB Thrusters (16kg/8kg)
– 15 Box Jumps
– 9 Burpees

Test

B: Wall Ball (Max Unbroken)

Note: Rest 10:00 before performing this test.
20#/14# @ 10’/9′

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup
– 10 Passthroughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats

Two Rounds
– 200m Run
– 25m High Kicks
– 25m Walking Lunge
– 25m Bear Crawl
– 25m Burpee Broad Jump

Weightlifting

A: Close Grip Bench (3-3-3)

Tempo: 30X1
Rest: 2:00

Metcon

B: Metcon (Time)

Five Rounds:
– 1 Power Clean + 1 Push Press
– 2 Power Clean + 2 Push Press
– 3 Power Clean + 3 Push Press
– 100m Run
– 100m Walk
Rx: 135#/95#
RxPlus: 165#/115#

41 Railroad – CrossFit Group

Warm-up

– 350m Row

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 5 Presses (each)

Weightlifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

A: Power Snatch (1RM – 10:00)

B: Metcon (Weight)

EMOM – 8:00
– 1.1 Power Snatch
Weight: 70% of part A
Note: 1 rep, 10 seconds rest, 1 rep.

Finisher

C: Metcon (AMRAP – Rounds)

EMOM – 6:00
– 20 Russian KB Swings (32kg/24kg)

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope
– 10 Plank Lunges (each)
– 10 Plank Samsons (each)
– 5 Plank Squats (each)

– 200m Run

WOD

Metcon (Time)

Four Rounds For Time
– 400m Run
– 15 Hand Release Pushups
– 30 Wall Balls (20#/14# @ 10′/9′)
– 45 Double Unders
– 3:00 Rest

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup
– 10 pass throughs
– 10 good mornings
– 10 twists
– 10 pole stretches
– 10 overhead squats

– 10.10.10 Full Body Planks
– 200m Row

2x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Weightlifting

A: Deadlift (5-5-5-5)

Rest: 3:00
Note: Unbroken

Metcon

B: Metcon (AMRAP – Reps)

EMOM – 21:00
– 1st: 200m Run
– 2nd: Squat Thrusts
– 3rd: Walk
RxPlus: Muscle Ups instead of Squat Thrusts

37 Railroad, 41 Railroad – CrossFit Group

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m Run
– Inch Worm Broad Jump the gym

1 to 5 to 1 Reps
– Russian KB Swing
– Burpee

WOD

A: Metcon (Time)

Five Rounds w/ 3:00 Rest
– Max Ring Dips
– 150m Row
For the row focus on sitting tall, rigid spine, use hamstrings. Keep the seat off heels on return.

Test

B: 2k Row (Time)

Max Effort 2k Row

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m Run
– 250m Row

2: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Mobility

Mobility
– Calves
– Hip Flexors
– Front Rack
– Overhead

Weightlifting

A: Front Squat (10-10-10-10)

Rest: 3:00
Tempo: 20X1

Metcon

B: Metcon (AMRAP – Reps)

Ascending Ladder by 3’s – 12:00:
– OH Walking Lunges (45#/25#)
– Pushups
Note: 3, 6, 9, 12, 15, etc.

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– Lunge the gym
– High kick the gym
– Side to Side lunge the gym
– Inch worm half the gym and duck walk the other half.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

A: Snatch Balance (3×3)

Warmup and use the same weight on all sets. Focus is form, not load.

B: Snatch (10:00 – Heavy Single)

Not a 1RM day. Work up in weight, but don’t let form break down.

Metcon

C: Metcon (Time)

Four Rounds AFAP w/ 2:00 Rest:
– 10 Squat Thrust Box Jumps (24″/20″)
– 10 Box Jumps
– 10 Squat Thrusts