kelsey – Page 5 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

kelsey

Bradley

Skill SOTS Press with dumbbells 5-5-5 Adv=stand after every press. Scale=stay in squat position for all reps Workout of the Day MOD “Bradley” 6 Rounds 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds Advanced 10 Rounds

KtoE/HPCs/Run

Strength Weighted pushups- Max reps in 3 min. Adv=20lb weight vest. Scaled = banded resistance Workout of the Day 5 Rounds 15 K to E 15 Hang Power Cleans 200m Run or 250m Row Advanced T2B 115lb/75lb Assault Bike 20 Cal

Back Squats/Row/Sit-ups

Skill Work SOTS Press with dumbbells 5-5-5 Adv=stand after every press. Scale=stay in squat position for all reps Workout of the Day 21-15-9 reps of: Back Squats Row (calories) Sit-ups Advanced 115/75lb GHD

Partner WOD

Partner: Sled push x 40 yards while the partner holds handstand position on the wall. Scale for handstand hold: use box with paralletes for inverted position. Scale for solo: 40 yard sled push with 60 second HS hold. Partner WOD Partner KB Swing Ladder 10-1 Ladder of KB Swings & Goblet Squats While one person …

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“Crippling Clusters”

Skill Muscle up transition practice on the rings. Athletes go from low row position to dip position x 15. Adv=Transition/turnover practice on rings with press out of dip x 12 Workout of the Day “Crippling Clusters” 30 Clean-Thrusters *EMOM 8 Sit-ups *15 Min Cap Advanced 155/105lbs

Rope Climbs/Deadlift/Box Jumps

Strength DB single arm overhead walking lunges- 40 yards x 4 (Down and back twice each side.) Workout of the Day AMRAP 12 min. 6 assisted. Rope Climbs 6 Deadlifts 9 Box Jumps Advanced 2 Rope Climbs 225/155lb 24″/20″

Run/KBS/Push-ups/Russian Twists/Row

Skill Single leg dumbbell deadlift. Intent is to challenge balance so weight should be light or scaled to no weight at all. Workout of the Day Buy in – 800m Run 3 Rounds of: 15 KBS 15 Push-ups 15 Russian Twists (w/ KB) Cash out 1,000m Row Advanced 1200m Run 53/35lb Hand-Release 2,000m Row

Accessory Work DB shoulder complex Workout of the Day 3 Rounds 10 Pull-ups 30 OH Waking Lunges (w/ plate) 45 Double Unders Advanced Chest to bar 45/25lb

Week 3 Partner WOD

Strength Rope climbs x 4.  Adv= legless   Scaled=half way or assisted WOD Partner WOD 1 works/1rests For Time. 100 Wall Ball *EMOM both partners must complete 5 Burpees Individual 50 Wall ball “EMOM – 5 Burpees” Advanced (for individuals) “100 Wall ball (20/14lb)” “EMOM – 5 Burpees”

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