WEEKLY UPDATE: JUNE 12TH-JUNE 18TH

Article Of The Week:
Tissue Regeneration:
https://drjohnrusin.com/the-complete-guide-to-foundations-fallacies-of-tissue-regeneration/

Video Of The Week:
Get Those Shoulders Back To Health W/ 10 Minutes:

Nutrition Information Of The Week:
Meal Prep Time:
https://www.boxrox.com/crossfitters-guide-meal-prepping/

Schedule Update:
S3 Monday Night Conditioning @ 6PM Will Be Cancelled For The Week; Do Not Worry Check Out Monday’s Regular Wod 🙂

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
3X: Partner Relay (Each Person Does 3 Rounds)
6 1/2 Burpees
12 Russian KBS
100 M Run

WOD:
TEAMS OF 2:
A) 15 Minute AMRAP:
200 M Run
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
*Partners Alternate Full Rounds
-Rest 5 Minute Between A+B-
B) 15 Minute AMRAP:
250 M Row
15 Weighted Ab Mat Situps (Rx=45/25)(T2=35/25)

Cool Down:
1 Minute KB Calf Smash
1 Minute Piegon Stretch
1 Minute LAX Ball To Scapula

Purpose: High Aerobic Power Intervals
Focus: Push Your Partner!

Tuesday
Strength.Speed

Warm Up:
7 Minute AMRAP:
5 Yoga Push Ups
20 Jumping Jacks
10 Buttkicks Per Leg
10 M Side Bear Crawl Right
10 M Side Bear Crawl Left
10 Walking Lunges (5/Leg)

WOD:
A) 4X:
30 Meter Single Arm KB Farmers Walk Right
30 Meter Single Arm KB Farmers Walk Left
-Rest :30-
:30 Handstand Hold (T2= 5 Inchworms+20 Shoulder Taps)
-Rest :30-
Max Effort Strict Pullups (Ring Rows @ 30×1 Tempo)
-Rest :30-
B) 3 Rounds:
8 Strict Handstand Pushups (T2=Challenging Pushing Movement)
12 Sumo Deadlift High Pull (Rx=75/55)(T2=65/45)
16 Front Squat (Rx=75/55)(T2=65/45)

Tier 3:
A) Same As T2
B) 3 Rounds:
8 Cage Assisted Pushups
12 KB Sumo DL High Pull
16 KB Goblet Squat

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute Lying Shoulder Rotation
1 Minute LAX Ball To Pec

Purpose: Structural Strength/High Power Mixed Modality
Focus: Pick Movements Based Off Ability

Wednesday
Speed.Strength.Stamina

Warm Up:
2X:
50′ Bottoms Up KB Carry Right
50′ Bottoms Up KB Carry Left
:20-:30 Dead Hang Pullup Hold
5 Samspon Stretch Lunges/Leg
5 Squat Toe Holds

WOD:
A) Build To A 3 Rep Max Overhead Squat In 15 Minutes
B) For Time:
400 M Run
50 Deadlifts (Rx=185/125)(T2=135/95)
400 M Run
100 M Walking Lunges
400 M Run
50 T2B (T2=K2E)
400 M Run

Tier 3:
A) Overhead Squat Technique/Box/Positioning/Wall
B) 3 Rounds:
10 Deadlifts
10 Walking Lunges
10 Ab Mat Situps
400 M Run
-Rest 2 Minutes Between Rounds-

Cool Down:
1 Minute Banded Hamstring Distraction
1 Minute Pretzel
1 Minute Cobra/Child’s Pose

Purpose: Strength/Mixed Modal Capacity
Focus: Find New 3RM/Break Up Reps As Needed; Do Not Redline Too Soon

Thursday
Strength.Stamina

Warm Up:
3X:
5 Empty Bar Slo Start Power Cleans
5 Empty Bar Strict Press
5 2 Second Pause In Dip Push Press
5 Empty Bar Pendlay Rows

WOD:
A) 5X:
Push Press: 2 Reps
-Rest 1 Minute-
Single Arm DB Row 6-8 Reps Per Arm @ 30×1 Tempo
-Rest 2 Minutes-
B) 10 Minute AMRAP:
5 Clean And Jerk (Rx=185/125)(T2=135/95)
10 Burpees

Tier 3:
A) 5X:
Push Press: 5-6 Reps
-Rest 1 Minute-
Single Arm DB Row 6-8 Reps Per Arm @ 30×1 Tempo
-Rest 2 Minutes-
B) 10 Minute AMRAP:
5 Hang Power Clean And Push Press
10 Burpees Or 1/2 Burpees

Cool Down:
1 Minute Banded Lat Pull
1 Minute LAX Ball To Lats
1 Minute Med Ball Thoracic Reach

Purpose: Strength/ATP-CP W/ Moderate Aerobic Power
Focus: Continuation Of Push Press/Select Correct Weight For Part B; This One Will Get Your Lungs Going But Make Sure Movement Is Priority Over The Clock/Score

Friday
Speed

Warm Up:
15-10-5
Calorie Row
DB Strict Press
Ankle Pulses Per Leg
Tempo Air Squats @ 20×1

WOD:
A) 15-12-9-6-3:
DB Thrusters (Rx=50/35)(T2=40/25)
*30 Double Unders After Each Set Of Thrusters (T2=60 Singles+5 Power Jumps)
-Rest 8 Minutes-
B) 15-12-9-6-3:
Calorie Row
Box Over Jumps (Rx=24/20′)(T2=20/16′)
C) Hollow Rock Hold: 5X:15-:25; Rest 1 Minute Between Sets

Tier 3:
A) 12-9-6-3:
Wall Balls
*40 Singles After Each Set Of Wall Balls
B) Scale Accordingly; Step Ups
C) Ring Planks: 5X:15-:25; Rest 1 Minute Between Sets

Cool Down:
1 Minute BB Quad Smash
1 Minute BB Tricep Smash
1 Minute Runner’s Stretch

Purpose: Moderate Aerobic Power Intervals
Focus: Push And Hang On For Both These; Do Not Over Pace/Select DB Weight W/ Only One Break If Needed Each Numbered Set

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

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