Mondays WOD

Object To “eat” the most medicine balls as a team. Equipment Medicine balls of varying sizes and weights.

Set-Up

1. Define the play area with cones, approximately 20 feet by 20 feet.

2. Place the medicine balls in the center of the play area.

Game Play

1. Divide them into four teams and position them on four sides of the play area.

2. On “go,” one/two players from each team performs a burpee and then  runs to the pile of medicine balls in the center of the room.

3. Each player(s) returns with only one ball per trip.

4. The game continues until all medicine balls have been “eaten.”

5. The team with the most medicine balls wins.

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 35:00):

Power cleans

x 10

Front Squat (from ground)

x10

WOD Demo/ Mechanics/ Skill

Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.

WOD/ MODERATE/ WG:

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

CAT ONE/TWO:

T.U.P.

15-12-9-6-3 reps for time of:

135/95-lb. power cleans

Pull-ups

135/95-lb. front squats (from ground)

Pull-ups

 

**15 min goal

After-Party

CAT THREE:

15-12-9-6-3 reps for time of:

115-lb./75-lb.* power cleans

Pull-ups

115-lb./75-lb.* front squats (from ground)

Pull-ups

The load has been reduced on the power clean and front squat to keep the intensity high. During the power cleans ensure that each repetition is caught in a partial squat by re-bending the knees. Do not execute a muscle clean where the legs remain straight in the receiving position. This will assist in lifting larger loads in the future. Re-establish the hook grip while returning the bar to the floor. During the front squats ensure the hip crease is below the knee at the bottom of each rep and stand to full extension of the hips and knees at the top. If the grip starts to fail on the pull-ups try using a reverse grip where one hand is pronated and the other is supinated. If more than three sets is needed to complete a round of an exercise, reduce the reps. *Suggested women’s weights are a guideline not a limit.

CAT FOUR

15-12-9-6-3 reps for time of:

75-lb./55-lb.* power cleans

Banded Pull-ups (12-9-6-3-1)

75-lb./55-lb.* front squats (from ground)

Banded Pull-ups (12-9-6-3-1)

The load on the power clean and front squat has been reduced to allow the beginner to focus on mechanics. The pull-up reps are reduced to control the volume. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.com and review the videos on the power clean and front squat. During the power cleans achieve full hip extension by squeezing the glutes before receiving the bar on the shoulders in a partial front squat. During the front squats use a loose fingertip grip to help keep the bar on the shoulders and the elbows high. Ensure the hip crease is below the knee at the bottom of each rep and stand to full extension of the hips and knees at the top.

Select a band for the pull-ups that allows each round to be completed in two sets.