Monthly Archives: June 2018

Friday

Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Bench Press (10 X 1 OTM)

WOD

Metcon (Time)

DUs

50

Thrusters

21,18,15,12,9,6,3

7 Rounds for time – Decreasing reps for thrusters each round
RX: 75/55

RX+: 95/65

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips
Use Bands as needed.

Pull Up/Dip Complex – Bravo (Time)

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Wide Grip Pull Up (Strict)s, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Chin-ups, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

Extra Credit

Power Clean (1 X 20 Rep Max)

Thursday

Ironclad CrossFit – CrossFit

Warm-up

:30 Plank

:30 Side Plank

:30 Side Plank

:30 Hollow Hold

4 Rounds

Barbell

Open Gym

Conditioning

Metcon (AMRAP – Rounds and Reps)

Run 1-Mile

Then

10 Box Jumps 24/20

10 Lunges (Hold KB)

10 KB Swings 53/35

3 Rounds

200M Run

30Min Amrap
RX+: Weight vest on mile run, Hold 2 KB on Lunges

Accessory

1 Mile Weighted Run (Time)

1 Mile weighted run

Extra Credit

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk