Warm E Clean out the yard Skill E Heavy object carry (single arm farmer, plate, med ball), wall walk holds (5-10 seconds) T Back squat 10×5 every 2:30 Work E 3 burpee box-overs, 5 ball slams, 7 sit-ups T Sumo DL High Pulls (35 or empty bar/55#) Lateral Burpees over Barbell/kettle
Warm E Tabata Squats/jumping lunges/jumping jacks/plank hold (4:00 total warm-up) T Tabata Squats/jumping lunges/jumping jacks/plank hold (4:00 total) then general warm-up and stretch. Skill E Wall Ball/Box step-up T Hollow Hold :20 hold/:40 rest x 5 Work E tabata wall ball/box step-ups (8:00 total) Group 1 starts on wall balls, group
Warm CrossFit Baseball Skill E DB Clean/Rope Climb/Jumping & Landing T Push Press/Push Press/Push Jerk Work E 8:00 AMRAP of 5 DB Clean, 10 Jump Rope, 1 Rope Climb T 1 Push Press, 2 Push Press, 3 Push Jerk, then Jump rope practice, Rope practice, Ring practice in between sets
CrossFit Hydro is hosting an annual competition at our gym and will have no Kids or Teens class as a result. See you all back on Tuesday!
ELEMENTARY Warm up ultimate ball toss Skills: MB Lunges agility ladder Workout: 25′ MB lunges 5 staraight leg sit ups agility ladder 5 push ups (back to the top) Game: pizza boxes TEENS: Warm up: Hydro shuffle seated MB OH press x 10 double banded lat stretch 1 min seated
ELEMENTARY: Warm up: Thief Skill: somersaults/cartwheels Db snatch Workout: 4 burpees 1 somersault 6 Db snatches 1 cartwheel 10 Jump rope Game: Cone blaster TEENS Warm up: run x2 10 Mb deadlifts 8 Mb cleans 6Mb squats backpedal x2 (repeat section twice) ⬆️ then… rig squat stretch 1 min bar
ELEMENTARY: Warm up: Tabata 20 w 10 R Air squats Ab Bridge Jumping Jack’s lunges in place Skill: DB step ups wall walks/kick ups Workout: Tabata 30w 30 R Db Step ups wall walks Ball slams 8 min Game: Relay races TEENS Warm up: Hydro shuffle.. med ball thoracic stretch
ELEMENTARY: Warm-up: Ball Tag Skills: Monkey hangs Db Cleans Workout: 5 db cleans 1 sled push 5 C2B pull ups Game: Dodgeball TEENS: Warm-up: hydro shuffle Skills: Dead lift 5 min work up to challenging set of 5 5 work sets of 5 1 set every 2 min Workout: Hopkins
ELEMENTARY: Warm-Up: Team relays Skill: wall balls Db/KB deadlift Workout: 3 station ms 30w/20R wall balls Db/Kb dead lift wall walks 6 rds Game: wall ball TEENS: Skill: Power cleans work up to a semi-heavy weight for 3 reps. Workout: “Chief” Five 3 min AMRAP’s of 3 power cleans 6
ELEMENTARY: Warm up: Zombie Tag Skill: Strongman MB atlas pyramid + Box jumps for height Workout: EMOM for 8 min 10 ball slams + 5 Burpee plate jumps Game: Dodgeball TEENS: Warm-up: Hydro shuffle then.. Rig chest stretch :30 sec 10 plate squats E2I overhead handwalks bar hang :10 10
Warm E Animal walks/crawls/hops down the turf + 5 jumping jacks Skill E Hollow hold/side bridge/plank (:20 hold/:10 rest x 3) summersaults/cartwheels, tripod holds T Hollow hold/side bridge/plank (:20 hold/:10 rest x 3), Hang power clean (work up to weight for workout) Work E Tabata MB Front Squat/burpee plate raises (switch
No kids tonight due to the New Year’s holiday… We will see you all at 5:45pm on Thursday! Happy New Year!
Happy New Year and we’ll see you on Thursday!
Warm E Clean Out the Yard Skill E Front Squats (Loaded/unloaded)/Wall Walks/Cartwheels T Clean (time to work up to moderate load), HSPU (bear crawl/box) Work E 5 Front Squats (loaded/unloaded), 1 cartwheel, 2 wall walks (7:00 AMRAP) T 1000M Row/800 M Ski/1 M Bike, 3/5 power clean, 50 DU’s (100 SU’s),
Warm E Agility Ladder + 5 jumping jacks at the end Skill E Squats T Walk through and familiarization all movements of workout Work E 10:00 Partner AMRAP 5 Partner 1 does 5 squats and 1 burpee while partner 2 holds a push-up position T 80 Partner Squats 60 Partner Empty
Warm E Squat buckets T Coaches Discretion Skill E Box step-ups/Jump Rope T KB swings/Box step ups Work E Cardio, 5 loaded/unloaded box step-ups, 5 DB swings, 10 jump ropes 10:00 AMRAP T n groups of two perform: “Louis Modafferi” 800m Cardio (Shared… Run, Row or Ski(HS) 50 KB Box Step Ups (Each
Warm E Agility ladder and 5 jumping jacks at the end T hydro shuffle – 10 jumping jacks every switch, then…floor lat stretch x 5 ea, elbow to instep holds x :30 ea, toe hold squat stretch x 4, bar hang x :15, wall walk hold x :15, mb squat
Warm E Burpee hogans alley T 30 jumping jacks, 8 mb press, 20 jumping jacks, 6 mb press, 10 pvc pass throughs, rig lat stretch x 5 ea, 3 reverse shrugs, 1 wall walk (halfway) Skill E skin the cat / db snatch T Press (from rack)/skin the cat/ring push-ups Work
Warm E Four Corners T – 1:00 Bike/Row/Ski, 5 slow and controlled squats (focus on chest upright), :45 Bike/Row/Ski, 10 MB/KB DL, :30 Bike/Row/Ski, 10 slam balls, elbow to instep hold x :30 ea (different angles), Backwards hurdle lunge & Reach/Hamstring stretch, :15 Bike/Row/Ski Skill E – DB Front Squat/Jump Rope T Review
Warm E Four Corners T Jumping jacks x 30, 5 slow and controlled kb squats, 20/4, 10/3, Elbow to instep holds x :30 ea, floor lat stretch x 5 ea, Lunge/reach/elbow to instep x 2 ea, Lateral lunge & reach x 2 ea, KB thruster x 5 wall walk & lateral