CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Monday

 

3 rounds:

AMRAP 1 min at each station for max total reps - 1 min rest between stations

1. Push press #95/65
2. Front squat #95/65
3. Burpees over the bar
4. Kb swings #53/35
5. DU

Lite Class

30 min. AMRAP

5 box jumps, 10 push-ups, 100 DU, 50 ft OH plate lunge.

Saturday

Open Gym

Friday

Open Gym

Thursday

Take 15 min to find a max height static box jump

 

Then:

 

Metcon

Teams of 3

Row a 10k

*Athletes change every 250 m

 

Lite Class

Speed drills.
6 X 40 m. Sprint.
(2 min. Recovery)

12 min. AMRAP:

8 wallballs, 8 box jumps, 8 push-ups, 8 burpees

Wednesday

Strength

5 sets of 5 reps bench press @75%

Refer to results from 9/8 as a base if you don't know your 1 rep max

Metcon

10 min AEMOM:

10 Pistols

10 TTB

 

Lite Class

 

20 min. AMRAP

10 thruster/ bar over burpees

800 m. Row or bike

5 pull- ups

10 KB sumo DL

Tuesday

Metcon

For time:

1 mile run

100 abmat sit ups

50 hang power cleans #115/75

100 air squats

1 mile run

40 min. time cap

 

Lite Class

 

20 min. AMRAP:

DB lunge walks 100 m

speed ladder lateral

1 rope climb

5 clap push-ups

Monday

Skill/Strength

15 Min EMOM:

Min 1-5: 3 position snatch ~65% (high hang squat snatch + hang squat snatch + full squat snatch)

Min 6-10: 2 position snatch ~75% (hang squat snatch + squat snatch)

Min 11-15: 1 squat snatch ~85%

 

Metcon

For time:

30-20-10

Pull ups

Kb swings #53/35

Burpees

 

Lite Class

 

Running drills warm up

then:

run 400 M

40 wallballs

run 300 m

30 wallballs

Run 200 m

20 wallballs

100 m Loop

10 wallballs

then:

Ab circuit

4 rounds of:

5 TTB

10 GHD Sit-ups

1 min. Plank

20 sit- ups

Saturday

Open Gym 8-10am

Friday

Open Gym

Thursday

Strength

Take 15 minutes to work to a heavy complex

1 power snatch + 1 hang squat snatch

 

Metcon

For time:

21-15-9

Hang squat snatches #95/65

Bar over burpees

 

Lite Class

 

Speed drills.
6 X 40 m. Sprint.
(2 min. Recovery)

Deadlifts 3 X 5
12 min. AMRAP:

8 wallballs

8 box jumps

8 push-ups

8 burpees

Page 1 of 151

Start
Prev
1

High Desert Rolfing

Mobility WOD
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit