kelsey – Page 4 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

kelsey

Happy Birthday Christine Scott!

Accessory– Super Planks x 20 (10 ea side) Workout of the Day Christine Scott B-DAY WOD 3 Rounds of: 30 Double Unders 9 Pull-ups (adv. chest to bar) 200m Run (adv. 400m Run) 30 Sit-ups (adv. strict sit-ups) 9 dumbbell snatches (alternating) (adv. 50lb/30lb)

Row/Squats/Situps/Russian Twists/Med Ball Cleans/Pushups

Skill– partner-Balance disc- one foot at a time- 10 lax ball tosses then switch feet Workout of the Day 2 Rounds 25 cal Row 50 Squats 20 cal Row 40 Sit-ups (adv. GHD) 15 cal Row 30 Russian Twists 10 cal Row 20 Med ball cleans (adv. 20/14) 5 cal Row 10 Pushups (adv. HSPU)

Partner WOD

Strength– L-sits on Paralletes 4x max hold Workout of the Day Partner WOD 10 min total – As Many Burpees As Possible 5 min. Amrap – Partner 1 completes as many burpees as possible 5 min. Amrap – Partner 2 completes as many burpees as possible (partners cannot go at the same time, partner 1 …

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Double Unders/KBS/Box Jumps

Skill– Pistol Practice 20 per leg (Scale: use box or rig) Workout of the Day 5 rounds for time of: 20 Double Unders 15 Kettlebell Swings (adv. 53/35lbs) 10 Box Jumps (adv. 24/20)

Front Squat/Push Press/Sprint

Skill– L Sit Holds In secs: 10-15-20-15-10. Rest: work ratio is equal for each set Ex: Hold for 10, rest 10. Hold for 15, rest 15..) Workout of the Day Amrap 9 min. Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of: Push Press (adv. 95/65) Front Squats (adv. 95/65) Sprint 100m btw each set

Partner WOD

Strength – Barbell Upright Rows 4×10-8-6-4 Workout of the Day BUY-IN: 400m Run (together) with Med Ball (both partners must be touching the med ball throughout the run) 50 Partner Burpees (one partner planks while other partner does a burpee over them) 100 Partner Med Ball Situp Tosses (interlock feet together and pass med ball …

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