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September
16
Saturday

SATURDAY 16.09.17

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MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
Nutts
10 HSPU
15 Deadlifts 115kg
25 Box Jumps
50 Pull-ups
100 Wall Balls
200 Double Unders
400m Run w/20kg

Or

“CARSE”
21-18-15-12-9-6-3 reps of:
* 45kg Squat clean
* Double-under
* 75/50 kg Deadlift
* 24/20″ Box jump
* Begin each round with….
WORDS TO LIVE BY
6762d5d331a1b48a0b3b24d7351b291e

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September
15
Friday

FRIDAY 15.09.17

row 1
MOBILITY and MAINTENANCE

15-12-9
Cal Machine
Banded Good Mornings
Banded Pull Aparts
STRENGTH 12 mins
PERFORMANCE and FITNESS
Deadlift
1-1-1-1-1
Establish a new 1RM
At least 3 WARMUP sets of 3-3-2 before your first set of  1
MET-CON (TIME)
PERFORMANCE
Every 3 mins (5 rds)
12 Cal Machine
10 Power Cleans (60/40)
8 Bar Facing Burpees
FINISHER
HEAVY SLEDS
WORDS TO LIVE BY
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September
14
Thursday

THURSDAY 14.09.17

crossfit-running-drill
MOBILITY and MAINTENANCE

S1. Lying Band Assisted Hip Flexor
S2. Band Assisted Lats and Shoulder
S3. Coaches Choice
BARBELL CONDITIONING
EMOM 7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (70/50)
BENCHMARK
PERFORMANCE  and FITNESS
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings (24/20)
12 Pull-ups
BODYWEIGHT STRENGTH
Every 3 mins for 9 mins
Max Pull-ups straight into Max Push-ups
WORDS TO LIVE BY

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September
13
Wednesday

WEDNESDAY 13.09.17

CrossFit Europe 2012

MOBILITY and MAINTENANCE
S1. Barbell Calf Smash
S2. Barbell Forearm Release
S3. Coaches choice
STRUCTURAL BALANCE/SKILLS
PERFORMANCE
3 Rounds
12 Pistol Squats
12 m HS Walk
12 T2B (unbroken)
FITNESS
3 Rounds
10 Ring Assisted Pistol Squats
20 Shoulder Taps (belly facing against wall)
10 Kipping Knees to Chest (unbroken)
MET-CON (AMRAPS)
PERFORMANCE and FITNESS
AMRAP 5:
100 Double Under Buy-In
10 DB Snatch 22.5/15
10 Box Jump Overs (24/20)
Rest 3:00
AMRAP 5:
80 Double Under Buy-In
8 DB Snatch 25/17.5
8 Box Jump Overs (24/20)
Rest 3:00
AMRAP 5:
60 Double Under Buy-In
6 DB Snatch 27.5/20
6 Box Jump Overs (24/20)
MIDLINE
Weighted Planks
3 Rounds of 1 min in Partners
WORDS TO LIVE BY
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September
12
Tuesday

TUESDAY 12.09.17

original
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Hamstrings
S3. Coaches Choice
STRENGTH 12 mins
PERFORMANCE and FITNESS
Push Press
1-1-1-1-1
Establish a new 1RM
At least 3 WARMUP sets of 3-3-2 before your first set of  1
MET-CON (TIME)
PERFORMANCE FITNESS
“CHIPPER”
50 Cal. Row
40 Box Jumps
30 Pullups
20 Bar Facing Burpees
10 Power Clean and Jerks (80/55)
FITNESS
“CHIPPER”
40 Cal. Row
40 Box Step Overs
30 Ring Rows
20 Bar Facing Burpees
10 Power Clean and Press
SKILLS
10 Rope Climbs for time
WORDS TO LIVE BY
Screen Shot 2017-09-10 at 8.09.43 PM

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September
11
Monday

MONDAY 11.09.17

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MOBILITY and MAINTENANCE

S1. Band Assisted Lats
S2. Lacrosse Ball Shoulders
S3. Coaches choice
STRENGTH 12 mins
PERFORMANCE and FITNESS
Front Squat
3-3-3-3-3
At least 3 WARMUP sets before your first set of 3
Build weight each Round
MET-CON (EMOM)
PERFORMANCE
EMOM 20
Minute 1: 8-12 Deficit HSPU
Minute 2: 5 Power Snatch 60/40
Minute 3: 15 GHD Situps
Minute 4: 12/10 Cal Airbike
FITNESS
EMOM 20
Minute 1: :30 HSPU Attempts
Minute 2: 5 Power Snatch
Minute 3: 15 Lying T2B
Minute 4: 10/8 Cal Airbike
ACCESSORY
2 Rounds
1 min Handstand Hold
90 sec Plank Hold (elbows)
1 min Rest
WORDS TO LIVE BY
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September
10
Sunday

SUNDAY 10.09.17

ILRL BLog 04 12_2

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September
09
Saturday

SATURDAY 09.09.17

2014_Announcement_rotator9_0
MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
Adam Brown
Two rounds for time of:
24 Deadlift 130kg
24 Box jumps 24/20
24 Wallballs
24 Bench press 85kg
24 Box jumps, 24/20
24 Wallballs
24 Cleans 65kg
WORDS TO LIVE BY
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September
08
Friday

FRIDAY 08.09.17

phil-snatch
MOBILITY and MAINTENANCE

Broomstick Complex
Dynamic Stretch
BARBELL CONDITIONING
EMOM 8
PERFORMANCE and FITNESS
3 Power Clean + 2 Hang Squat Cleans + 1 Front Squat
Build Weight if possible
MET-CON (AMRAP)
“All Fours”
AMRAP 4
200 Meter Run
27/20 Cal Machine
Max Power Snatches (40/30)
rest 4 minutes
AMRAP 4
200 Meter Run
21/15 Cal Machine
Max Power Snatches (50/35)
rest 4 minutes
AMRAP 4
200 Meter Run
15/10 Cal Machine
Max Power Snatches (60/40)
ACCESSORY
3 Rounds
1 min Handstand Hold
1 min Plank Hold (elbows)
1 min Rest
WORDS TO LIVE BY
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September
07
Thursday

THURSDAY 07.09.17

crossfit-1
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring
S2. Band Assisted Lats
S3. Coaches Choice
STRENGTH 12 mins
PERFORMANCE and FITNESS
Deadlift
3-3-3-3-3
At least 3 WARMUP sets before your first set of 5
Build weight each Round
MET-CON (EMOM)
PERFORMANCE
EMOM 15
Minute 1: 15/10 Calorie Airbike or Ski Erg
Minute 2: 15 Shoulder to Overhead, 40/30
Minute 3: 15 T2B
FITNESS
EMOM 15
Minute 1: 13/8 Calorie Airbike or Ski Erg
Minute 2: 15 Shoulder to Overhead
Minute 3: 15 T2R
BODYWEIGHT STRENGTH
Every 3 mins for 9 mins
Max Pull-ups straight into Max Push-ups
WORDS TO LIVE BY
3d24c71494b6b992deb20f594383ed36--happy-short-quotes-positive-short-quotes

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