Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

roll plantar and gastrocnemius 3 min
Coaches Choice

Hidalgo (Time)

For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

set clock for 20 min on strength

5 min: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up (No Measure)

2 rounds of 15 reps each
halting deadlift
jumping deadlifts
good mornings
GHD sit ups
push ups

5-10 min max

LV 1: Power Clean (5 x 3 add 2.5# to last workout)

LV 1: Chin Ups (3 x Max Reps Chin Ups Strict super set w/ dips)

after one set of max chin ups immediately do a set of max rep bar dips. use two squat racks back to back and set both bars at the same height. use band if necessary

LV 2 : Power Clean (3RM 3 attempts)

LV 2: Max Muscle Ups (3 x Max Reps Bar Muscle Ups (2 min rest))

weighted muscle ups for firebreathers

Conditioning (Time)

Wrap band around middle of bar 2-3 times and step one foot in each loop.
mods for ball ups are INT:knees 2 elbows or BEG:knee tucks
21-15-9
Banded Deadlift 185/120(greenband)
Strict Ball Ups

15 min cap

Post Workout

Stretch if time permits
hips
hamstrings
lats
abs

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

coaches set clock for 12 min for Squats

Warm-up (No Measure)

roll plantar and gastrocnemius with bb 3 min
coaches choice mobility 5 min
4 rounds
1 min plank pop up into 10 m sprint then do 10 squats
repeat without rest

LV 1: Back Squat (3 x 5 add 5 lbs to last workout)

LV 2: Back Squat (3 x 3 @ 92.5% of 3RM)

LV1&2: Sprints (5 x 30 m Sprints (60 sec rest) fastest time)

Conditioning (3 Rounds for reps)

Bench Press
LV1 use weight from last bench plus 5 lbs
LV2 225/135
Mod for Handstand walk is 45 sec Handstand hold(wall walk up) or 30 shoulder tap handstand(wall walk up)
3 rounds
30 cal air dyne
Max reps Bench Press
20 m Hand stand walk
1 min rest

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

800 Meter run or Row
Then

Partner Up grab a wall ball

50 Alternating wall ball shots
Partner 1 Throws the ball up and then
Partner 2 Catches it and toss back up

top 2 fastest teams = No Burpees

All other losing teams do 50 burpees split up between the partners

Planche 1 (3 sets max effort hold (5 mins total ))

3 Rounds Max Hold

Holding Tight Positions Hollow Core butt tight ELBOWS LOCKED OUT

Skin the Cat (3×3 5 mins total (5 mins total) )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

10 min warm up max
coaches set 15- 20 min on strength max

Warm-up (No Measure)

do all in a 10 m space
knee hug lunge twist
heel to butt and reach
leg cradle
Frankenstein
spider man stretch(moving)
buttkicks
high knees
frog hops

then..

20 bb front squats
20 kips(4 kips on 4th do 1 pull up)
20 ghd sit ups

LV1: Deadlift (5RM add 10 lbs to last workout)

LV 1: Max Pullups (3 x Max Reps Strict Pull Ups)

LV 2: Power Snatch (2 RM then 3×2 @ 90% )

LV 2: GHD Back Extension Hold (3 x Max Hold Time)

Muscle Up Buster (Time)

Mod for Muscle Ups is Muscle Up Banded Transition 1=1 MU
22 Min Time Cap
2 Rounds of
9-7-5
Front Squats BW + 10#
Box Jumps 30″
Muscle Ups (rings)
rest 2 min between rounds

Post Workout

Stretching if time permits
Hips
shoulders
Legs
Biceps

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Coaches set 20 min clock for strength

Warm-up (No Measure)

5 Mins Jump Rope
30 single forward
30 single backwards
30 High Knee
15 Double Unders
x 3 rounds

Then
KB warmup x 2 rounds
10 orbits
10 figure 8′s
10 RDL
10 Swings
10 Snatch+PushPress+OH Lunge opposite leg

LV 1: Back Squat (3 x 5 add 5 lbs to last workout)

LV 1: Shoulder Press (3 x 5 add 2.5 lbs to last workout )

LV 2: Back Squat (3 RM)

LV 2 : Deficit Handstand Push ups (3 x max reps strict)

If Athlete is unable to perform more than 3 strict than have them do 3 x 4 Negatives with one 15 sec hold at the bottom on the last rep.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

Warm-up (No Measure)

coaches choice

LV 1: Chin Ups (3 x max reps)

LV 2: Weighted Chin Ups (5 RM 3 attempts 25/15#)

Conditioning (Time)

2 team members will do medicine ball tosses 5 meters apart, squatting with or without the ball in unison, while the other two do push ups in between the 5 meter toss. once one team member fails on push ups both team members must switch places until 300 push ups are complete. Then, one partner will dead body carry the other from behind, dragging him from under the arms while the other two do toes to bar. each partner must dead body carry a total of 100 meters. partners will switch every 50 meters. then on one box, two team members will do box jumps(one jumps up as other jumps down) while the other two hold a plank position. once a team member fails in plank position both must switch untill 200 box jumps are complete. then teams must complete a 200 m banded partner hop by banding one partners leg to the others and hopping together a total of 200 meters
Team Wod (teams of 4)
-Medicine ball partner toss 20/14(5 m)
-300 push ups
then

-400 m dead body carry
-toes 2 bar

then
-200 box jumps 24/20
-plank hold

finish with
200 m banded partner hop(potato sack race)

Announcements

Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.

Laguna Niguel, Rancho Santa Margarita – CrossFit

coaches set clock for strength at 20-25 min max

Warm-up (No Measure)

3 rounds of
10 overhead squats pvc
10 KBS 35/25
10 V-Ups
10 GHD Back Extensions
10 Pull ups
10 Push Ups

LV 1: Power Clean (5 x 3 add 2.5 # to last workout)

LV 1: Back Squat (3 x 5 add 5 # to last workout)

LV 2: Power Clean (7 x 3 @ 80% of 1RM from 4/26/13)

LV 2-if Athlete missed 1RM, have them find 1RM instead

LV 2: Front Squat (3RM 3 attempts, then 3×3 @ 90%)

Conditioning (AMRAP – Rounds and Reps)

Mod for pistols is banded or supported pistols
mod for handstand push ups is shoulder press(strict) LV1 last weeks 3×5 + 5 lbs
LV 2 95% of 5RM
15 min Amrap
20 pistols (10 each leg)
4 handstand push ups(LV2 strict)
50 m farmers carry AHAP(LV 2 100/65#)

Laguna Niguel, Rancho Santa Margarita – CrossFit

coaches put 10 min max on strength

15min: Run Warm up (No Measure)

Roll Plantar Fascia, gastrocnemius, Hips and Shoulders
Run 400m
Coaches Choice Mobility
Pose Running Technique Drills
(Go over the following)
-Arms position and movement
-Trunk Position
-Leg position and movement
-Foot work
-Rythem of steps
-Forward motion

LV1&2: Hollow Rocks (4 x 15 1 min rest between sets)

5 -6 min max

LV 1: Bench Press (3×5 add 2.5 lbs to last workout)

LV 2: Floor Press (5RM, 1 x max reps @ 85%)

1-Mile Run (Time)

coaches give them short run warm up before mile.
Max Effort 1-Mile Run

Post Workout

Stretch
-hips
-legs
-shoulders
-ankles
use remaining time to stretch class

Laguna Niguel, Rancho Santa Margarita – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

LV 1: Muscle Up Progression

3 x 10 ring rows
3 x 5-8 muscle up banded transition

LV 2: Deficit Handstand Push-ups (3 x max reps)

Conditioning (Time)

Mod for Jumping bar MU is 5 Muscle up transitions
7 Min AMRAP
3 Front Squats RX BW
5 Jumping Bar Musle Ups
50 Double Unders

rest 2 mins

7 Min AMRAP
15 Jumping Split Lunges
20 Hollow Rocks
200 Meter