WOD

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15
May

Monday May 16th

Welcome to Baseline-2 Phase! The following is a breakdown of the focus points for the Phase:

High CNS Lift- Squat Clean and Split Jerk
Skill- Positional Power Snatch
Gymnastics- Strict Pull Up/Push Up
Auxillary/GPP Lift- Push Press
In WOD/Cardio- Rotate between Cardio & Sprints
Competitor Extra Lift- Bench Press

Tests for the Phase:
1RM Squat Clean and Split jerk
Gymnastics Test- Max Rep Strict Pull Ups & Max Rep Push Ups
Cardio Interval Test

CrossFit

Lifting Test

Find a 1RM Squat Clean and Split Jerk

Stimulus: Heavy
Rest: As Needed

Barbell

Back Squat

5×8 @65%

3×12 hip extension

13
May

Saturday May 14th

Coach Brando and 5pm Matt V will be at PHIT GYM in Loveland for a Competition! Come out and support us coming in last!

CrossFit

With a Partner:
200m Farmer Carry 70/53 (split 100m each)
Split the work as desired:
30 Clean & Jerk 135/95
50 Chest to Bar Pull Ups
60 Front Squats 135/95
50 Chest to Bar Pull Ups
30 Clean & Jerk 135/95
200m Farmer Carry 70/53 (split 100m each)

Feel: Gas
Pacing: Sustain

Bootcamp

Every 4 Min For 3 Rounds
300M Run

12 Min AMRAP
1 Dumbbell Thruster
1 Burpee
Reps Go Up By 1 Each Round

12
May

Friday May 13th

CrossFit

APRIL DROOLS DAY
Rx
5 Rounds
21 Lateral Burpees Over Rower
21 Box Jump Overs 24/20″
Row 600/500m

Feel: Cardio
Pacing: Sustain

32 minute cap

Scaled
4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m

11
May

Thursday May 12th

CrossFit

SKILLZ
Every Minute for 15 Minutes
1 Tempo Pull Power Clean + Split Jerk

Stimulus: Technique
Rest: As Prescribed

WOD
AMRAP 8 Minutes
8/6 Calorie Air Bike
8 SDLHP 75/55lbs

Feel: Cardio
Pacing: Sustain

Bootcamp

Barbell

Squat Snatch
3×1 @75
3×1 @80
3×1 @85
3×1 @90

10
May

Wednesday May 11th

CrossFit

STRENGTH
Every 4 Minutes for 12 Minutes
1 Max Set of Strict Press @45% of 1RM

Stimulus: Stamina
Rest: As Prescribed

WOD

For Time
80 Unweighted Box Step Overs 24/20″
400m Run
20 Thurster 95/65

Feel: Muscle Overload
Pacing: Sustain

Barbell

Back Squat
1×10 @65
1×8 @70
1×6 @75
1×4 @80
1×2 @85

9
May

Tuesday May 10th

CrossFit

SKILLZ
For Time, Choose 1 based on ability level:

Rx: 300′ HS Walk
Intermediate: 150′ HS Walk
Beginner-Intermediate: 50′ HS Walk
Beginner: 300′ Bear Crawl

Stimulus: Stamina
Rest: As Needed

All levels are performed in 25′ sections.

For Rx and Intermediate levels, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.

6 minute cap

WOD
15 Rounds
6 Overhead Squats 75/55lbs
2 Bar Muscle Ups

Feel: Gas/Cardio
Pacing: Sustain

Bootcamp

In 25 Min
0-5
Max Sit Ups
5-20 AMRAP
10 Hang DB Snatch
5 Hangging Knee Raise
10 Wall Ball Shot
1 Min Rest
20-25
Max Plank

Barbell

Power Clean
20 min to find a heavy
then 3×3 at 75%

8
May

Monday May 9th

CrossFit

High CNS Lift Retest
Find a 3RM Deadlift

The goal is for athletes to pull their old 1RM for 3.

Stimulus: Heavy
Rest: As Needed

Barbell

Hang Snatch
1 x % Work

6
May

Saturday May 7th

CrossFit

24 Min AMRAP With a Partner

40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees
30 Thrusters (75/45), 20 BJs, 20 Burpees
20 Thrusters (95/65), 30 BJs, 30 Burpees
10 Thrusters (115/75), 40 BJs, 40 Burpees

Max bike calories in remaining time

Score is Bike Cals

Bootcamp

3 Rounds For Time
10 Russian Kettle Bell Swings
200M Run
400M Row
800M Bike
2 Min Rest