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Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

5 Sets:

  • Overhead Squat x 3

Skill:
WOD:
AMRAP in 15 Minutes:

  • 4 Handstand Push Ups
  • 8 Overhead Squat
  • 16 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

5 Sets:

  • Overhead Squat x 3

Skill:
Scott’s B-Day WOD:
AMRAP in 15 Minutes:

  • 4 Handstand Push Ups
  • 8 Overhead Squat
  • 16 Sit Ups
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:
2 Sets:

  • Band Pull a Parts x 15-20
  • Triple Threat x 10

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 1 rep @ 90%
  • Sets 4-6 – 5 reps @ 75%

B) 5 Sets:

  • Muscle Snatch x 1 rep (build to Heavy Single)
  • Rest 30 seconds
  • Tall Box Jump x 1.1.1 (jump up, step down to a lower box, reset, jump again)
  • Rest 30 seconds

Skill:
WOD:
Males – For times:

  • 12 Front Squat 250 lb
  • Rest exactly 60 seconds
  • 9 Front Squat 250 lb
  • Rest exactly 60 seconds
  • 6 Front Squat 250 lb
  • Rest exactly 60 seconds
  • 1 Mile Run

*(bar must take it from the floor)

Females – For times:

  • 9 Front Squat 165 lb
  • Rest exactly 60 seconds
  • 7 Front Squat 165 lb
  • Rest exactly 60 seconds
  • 5 Front Squat 165 lb
  • Rest exactly 60 seconds
  • 1 Mile Run

*(bar must take it from the floor)

NOTE – Scale accordingly, however choose a weight that will challenge you.
Additional:
OPTIONAL Additional Session:
A) Easy 2000 Meter Row @ 75-80%

B) 6 Sets for times:

  • Row 500 Meters
  • Rest exactly 90 seconds

*Goal is to keep all sets within 3 seconds of each other. This will mean that your perceived rate of exertion must increase during each set of this session.

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