Month: September 2014

41 Railroad – CrossFit Group

Warm-up

– 250m Row

Jerk Drills (3 to 5 each):
– Press
– Push Press
– Push Jerk

Skill

15:00 Clean and Jerk
Use moderate weight. Focus on speed and technique.

WOD

Metcon (AMRAP – Reps)

AMRAP – 9:00
– 20 G2OH- (65/45 lbs)
– 7 Bar Facing Burpees
– 15 G2OH- (75/55 lbs)
– 7 Bar Facing Burpees
– 10 G2OH (95/65lbs)
– 7 Bar Facing Burpees
– 5 G2OH (135/95 lbs)
– 7 Bar Facing Burpees
– AMRAP G2OH (155/105 lbs)
Scaled: Pick one weight to use for all G2OH reps.

RxPlus:
AMRAP – 9:00
– 20 G2OH (95/65 lbs)
– 7 Bar Facing Burpees
– 15 G2OH (135/85 lbs)
– 7 Bar Facing Burpees
– 10 G2OH (155/105 lbs)
– 7 Bar Facing Burpees
– 5 G2OH (185/135 lbs)
– 7 Bar Facing Burpees
– AMRAP G2OH (225/155 lbs)

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup:
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats

Two Rounds:
– 200m Run
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)

Weightlifting

A: Back Squat (8-8-8-8)

Rest: 3:00 between rounds.
Note: During rest period work on thoracic extension and overhead position. Foam roll upper back and lats. Lacrosse ball around shoulder blade.

B: Metcon (Time)

Four Rounds:
– 10 Overhead Walking Lunge (45#/25#)
Note: Each leg.

C: Metcon (Time)

Three Rounds:
– Max Unbroken Pushups
Tempo: 20X1 (No pause at the bottom and only 1 second pause at the top)

Finisher

D: Metcon (No Measure)

Four Rounds:
– :30 Plank Left
– :30 Plank Right

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 300m Row

1 to 5 Ladder:
– KB Swing
– Squat Thrust
– Burpee
Note: 1 each, 2 each, 3 each, etc.

WOD

A: Metcon (Time)

Five Rounds:
– 6 TnG Power Clean (135#/95#)
– 12 burpees AFAP
Rest: 2:00 between rounds
RxPlus: 165#/115#

B: Metcon (Time)

Five Rounds:
– 4 TnG Deadlift (275#/175#)
– 8 Pullups
– 12 Wall Ball Push Press (20#/14# @ 10’/9′)
Rest: 2:00
RxPlus:
– Deadlift: 315#/215#
– Slam Ball Push Press: 30#/20#

41 Railroad – CrossFit Group

WOD

9/11 Memorial WOD (Time)

For Time:
– 2977m Row
– 11 Box Jumps (30″/24″)
– 11 Thrusters (125#/85#)
– 11 Burpee C2B Pullups
– 11 Power Cleans (175#/125#)
– 11 Handstand Pushups
– 11 Kettlebell Swings (32kg/24kg)
– 11 Toes to Bar
– 11 Deadlift (175#/120#)
– 11 Push Jenks (110#/75#)

41 Railroad – CrossFit Group

Warm-up

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

2x: Warmup #2 (No Measure)

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

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00
– 1 Power Clean (155#/105#)
– 1 Front Lunge (155#/105#)
– 1 Push Jerk (155#/105#)

B: Metcon (AMRAP – Rounds)

EMOM – 8:00
– 20 KB Swings (32kg/24kg)

41 Railroad – CrossFit Group

Warm-up

– 400m Run

Burgener Warmup w/ Clean Grip
From High Hang
– Above Knee
– Hips
– Shoulders
– Elbows
– Muscle Clean
– Squat
– Squat Land
– Full Clean

Skill

Split Jerk

Weightlifting

A: Clean and Jerk (1-1-1-1-1-1-1)

Test

B: Metcon (AMRAP – Reps)

AMRAP – 10:00
– Box Jumps w/ Step Down (24″/20″)

41 Railroad – CrossFit Group

Warm-up

– 800m Run

Three Rounds w/ 1:00 Rest
– 75m Row
– 3 to 8 Pushups

Metcon

Metcon (Time)

Seven Rounds For Time w/ 3:00 Rest
– 200m Row
– 5 Burpees AFAP

41 Railroad – CrossFit Group

Warm-up

– 1k Row
– 10 Inch Worms + Full Body Plank

Weightlifting

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

Rest: 3:00
Note: TnG

Test

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
Warmup calves, legs, and hips.

41 Railroad – CrossFit Group

Warm-up

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

Mobility
– Overhead Position
– Piriformis

Weightlifting

A: Overhead Squat (5-5-5)

Rest: 3:00

B: Metcon (AMRAP – Rounds)

EMOM – 12:00
– Odd: 10 BB Front Rack Lunge (135/85#)
– Even: 20 Double Under
RxPlus: Perform 2 Muscle ups after 20 Double Unders

C: Metcon (No Measure)

Four Rounds w/ 1:00 Rest
– :45 Wall Sit
– :30 Dip Support
– :15 Handstand Hold

41 Railroad – CrossFit Group

Warm-up

Metcon

A: Metcon (Time)

For Time:
– 10/8/6/4/2 Deadlift (275#/175#)
– 200m Run
RxPlus: 315#/215#

Test

If you do not have unassisted kipping pullups do B2. If you do B1, join the group completing B2. Groups doing B1 and B2 start at the same time and are on the same clock.

B1: Pull-ups (Max Unbroken Pullups)

B2: AMRAP – 5:00 Strict Pullups (AMRAP – Reps)

AMRAP – 5:00
– Strict Pullups
RxPlus is for those athletes that perform B1 and B2. Rx is for those that complete B2 only, but without any assistance. Count all reps.