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Warm-up

3 Slow Rounds:
10 PVC Pass Throughs
10 Snatch Grip BTN Push Press
10 Overhead Squats
50m Jog

Mobility

Banded Overhead Distraction:2 minutes
Overhead with External Rotation Bias:1 minute
Quad Smash: 1 minute
Posterior Chain Floss: 1 minute

Weightlifting

Power Snatch (5-5-5-5-5)

Metcon (Time)

3 Rounds:
7 Power Cleans @65% 1RM
Row 500m

Cool Down

Partner:
Lateral Neck Stretch
Rotating Neck Stretch
Behind the back Chest Stretch
Lying Leg Cross-Over Stretch
Lying Cross-Over Knee Pull-Down Stretch
Straddle Stretch

Ole Glory CrossFit – CrossFit

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Warm-up

(No Measure)

3 Rounds

10 Barbell Thrusters

20s L-sit

Mobility

(No Measure)

Couch Stretch 1:00

Shoulder Rotator Smash (p.250)

Overhead Tissue Smash (p.255)

Weightlifting

Clean Complex (2-2-2-2-2)

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Drop and Reset after 1st “Rep”.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Clean not Power Cleans.

Cool Down

(No Measure)

Hip External Rotation with Flexion (p.310)

Reverse Ballerina (p.337)

Partner Assisted Chest Stretch

Bent Over Chest Stretch

Reverse Sleeper Stretch

Ole Glory CrossFit – CrossFit

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Warm-up

Dynamic Full body Ladder (Warm-Up) (No Measure)

Bunny Hop

10 Push-Ups

In-Out

10 Strict Pull-Ups

Heisman

10 Dips

High Knees

Mobility

(No Measure)

Wall Squat 3:00

Tricep Smash 1:00

Shoulder Smash 1:00

Weightlifting

Back Squat 5×5 (5-5-5-5-5)

Metcon

Metcon (Time)

4 Rounds:

40 Double Unders

20 Wallballs 20/14lb

10 CTB

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch

Ole Glory CrossFit – CrossFit

View Public Whiteboard

Warm-up

KIDS – Dodgeball (No Measure)

Let’s play a friendly game of Dodgeball!

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Mobility

(No Measure)

Couch Stretch

Olympic Wall Squat (p.343)

Weightlifting

5 Rep Max Back Squat

Find a 5 rep max Back Squat.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10 minutes of:

1 Leg Blaster

10 HSPU
1 Leg Blaster = 10 Air Squats, 10 In place lunges, 10 jump squats, 10 jumping lunges

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch

Ole Glory CrossFit – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Bunny Hop

10 Push-Ups

In-Out

10 Strict Pull-Ups

Heisman

10 Dips

High Knees

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Mobility

Shoulder/Tricep/Lat smash (No Measure)

Tricep Smash (p.277)

Shoulder Rotator Smash + Floss (p.250)

Overhead Tissue Smash (p.255)

Weightlifting

MisFit Clean Complex

Find your 1 Rep Max for the following complex:

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hng Squat Clean + 1 Split Jerk= 1 Rep

Metcon

Metcon (Time)

For Time:

50 Double Unders

20 Chest To Bar Pull-Ups

40 Double Unders

15 Chest To Bar Pull-Ups

30 Double Unders

10 Chest To Bar Pull-Ups
Rx+= Everything Unbroken

Cool Down

Back/shoulder/calf (Cool Down) (No Measure)

Wrap Around Shoulder Stretch

Cross Over Shoulder Stretch

Calf Stretch

Partner Reverse Shoulder Stretch

Ole Glory CrossFit – CrossFit

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Warm-up

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

Anterior Hips/Post. Chain/Upper Back (No Measure)

Reverse Ballerina (p.337)

1st Rib Mobilization (p.247)

Super P-Laties (p.356)

Metcon

Metcon (Time)

1. Clean-and-Jerk (95/65)

2. Lateral Bar Burpees

3 . Push Presses (95/65)

4 . Toes-to-Bars

5 . WAALLLL BAAAALLLS (20/14)

6 . Lunges (two-count)

7. Deadlifts (95/65)

8 . Dumbbell Snatches — four each arm (55/35)

9 . ABMAT Situps

10. Front Squats (95/65)

11 . Clapping Push-ups

12. 12 Ounces of Cold Beer*
*Twelve burpees may be substituted for 12 ounces of cold beer.

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch

Ole Glory CrossFit – CrossFit

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Warm-up

Shoulders (Warm-Up) (No Measure)

2 slow rounds of:

15 Front Raises 5/2.5

15 Lateral Raises 5/2.5

15 Back Flys 5/2.5

15 Burpees

Mobility

Squat/KB (Mbility) (No Measure)

Super Front Rack: 30s

Reverse Sleeper Stretch: 30s

Banded Distraction: 30s

Banded Hip Extension

Weightlifting

Push Jerk

Metcon

Metcon (Time)

For Time:

Row 500m

20 Deadlifts 185/115, Rx+225/160

20 Box Jumps 30/24″

20 Deadlifts 185/115, Rx+225/160

Row 500m

Cool Down

Band Stretches (Cool Down) (No Measure)

Couch Stretch

Hamstring Stretch with bands

Shoulder Stretches with Rings

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Warm-up

30 Wall Angels in deep squat
30 Ring Rows
30 Pass Throughs
15 Dynamic leg Swings each leg
50m High Knees

Mobility

Hip Distraction
T-Spine Smash: Overhead Ext. Bias (p.238)

Weightlifting

Power Snatch

Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Partner:
Lateral Neck Stretch
Rotating Neck Stretch
Behind the back Chest Stretch
Lying Leg Cross-Over Stretch
Lying Cross-Over Knee Pull-Down Stretch
Straddle Stretch

Ole Glory CrossFit – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

2 Rounds:

300m Row

10 Burpees Over Rower

Mobility

Warm-up (No Measure)

Banded Hip Distraction

Super Front Rack

Dynamic Stretches

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Weightlifting

Power Clean

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Cool Down

Band Stretches (Cool Down) (No Measure)

Couch Stretch

Hamstring Stretch with bands

Shoulder Stretches with Rings

Ole Glory CrossFit – CrossFit

View Public Whiteboard

Warm-up

Snatch/OH Squat (Warm Up) (No Measure)

3 Slow Rounds:

10 PVC Pass Throughs

10 Snatch Grip BTN Push Press

10 Overhead Squats

50m Jog

Snatch/OH Squat (Mobility) (No Measure)

Banded Overhead Distraction:2 minutes

Overhead with External Rotation Bias:1 minute

Quad Smash: 1 minute

Posterior Chain Floss: 1 minute

Weightlifting

Snatch Complex

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat
(Full Snatch, OHS, Hang Snatch **ABOVE THE KNEE***, OHS

Metcon

Metcon (Time)

All for time:

Row 500m

30 Power Snatches 95/65lbs

30 Pistols (2 for 1 Air Squats)

30 HSPU

10 Min Cap

Cool Down

(No Measure)

Banded Leg Cross-Over stretch

Banded Hamstring Stretch

Bent Arm Chest Stretch

Behind the Back Chest Stretch

Banded Triceps Stretch