CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Thursday 2/11

Warm Up:

Run 200m

200 Rope Whips

20 Wall Balls

20 Sit Ups

Mobility

 

Skill:

Work on Hand Stand Walk.

 

Metcon:

20 Bar facing burpees
20 OHS (115/75)
20 t2b

20 BFB
15 OHS (135/95)
20 KB swings (53/35)

20 BFB 
10 OHS (155/105)
20 t2b

22 min cap

Wednesday 2/10

Warm Up:

Run 400m

3 Rounds

10 Jumping Squats

10 Walking Lunges

10 Push Ups

Mobility

 

Strength:

Squat Clean
5x5 
Try to increase each set.

 

Metcon:

Buy in: 
40 HSPU (practice open standard, flexed feet, full lock out)

THEN: 
3rnds 
300m row
10 DB squat snatches (55/35)

20min cap

 

Tuesday 2/9

Warm Up:

Run 400 or Row 500

5 Min DROM

Mobility

 

WOD:

"Open Test"

20min "AMRAP"

50 wall balls (20/14)
50 double unders 
40 Box jumps (24/20)
40 T2B 
30 C2B pull ups 
30 burpees 
20 power cleans (145/100)
20 jerks (145/100) 
10 power snatches (145/100)
10 muscle ups

*if you make it to muscle ups and do not have ring muscle ups make note of your time at that point in the workout. The modification at that point is 30 ring dips. No bar m-up.

Monday 2/8

Normal schedule for the week including the 5:45am classes Monday, Wednesday, & Thursday.

Strength:

3.3.3.3.3

Snatch Deadlift @ 70% 1 Rep Max

 

Metcon:

21-15-9

Pull Ups

Power Snatches (95/65)

GHD Sit Ups

 

Friday 2/5

Open Gym @ 9:30am & 3:30pm-6:30pm

Work on whatever you want, or choose a benchmark WOD.

Thursday 2/4

Correction there will be a 5:45am class 2/10 & 2/15.

Warm Up:

Run 400m

Junk Yard Dog

Mobility

 

Strength:

Work to a 1rm hang clean

 

Metcon: 
20 EMOM

even:
7 Wall balls (20/14)
5 C2B pull up

Odd:
5 Box jumps (24/20)
5 burpees

*adjust reps if you are not making the time. Focus on moving fast!

Wednesday 2/3

Remember NO 5:45am class Thursday & Friday moved to 9:30am instead of 9am…Also, please download the zen planner member app on your phone.

 

Warm Up:

20 Good Mornings

20 Back Ext.

20 Wall Balls

3 Min DROM

Mobility

 

Strength:

Deadlift 
5x5 work to a heavy set of 5.

 

Metcon:
12min AMRAP

7 Front squats (135/95)(155/105)
7 KB swing (53/35)(70/53)
200m run

Core: 
EMOM 7mins
10abmats or 8 ghd sit ups 
20 double unders

Tuesday 2/2

FYI this Friday morning class will be at 9:30am instead of 9am!

ATTENTION! NO 5:45am Class This Thursday 2/4, 2/10, or 2/15 please be patient with this class time the coach is a first responder and sometimes duty calls!

 

Warm Up:

3 Rounds

10 Seated DB Press

10 Zimmers

10 Ring Rows

Mobility

 

Strength:

Work to a 1rm hang snatch (squat)

Metcon:

1000m row 
Then:

3 rounds 
4 m-ups (8 ring or bar dips) 
20 pistol squats
10 hang power cleans (135/95)

Monday 2/1

Memberships Due! The electronic system isn't complete yet so bring cash or checks like you have in the past, thanks!

NEW MORNING CLASSES MONDAY, WEDNESDAY, & THURSDAY @ 5:45AM!!

REGULAR MORNING CLASSES TUESDAY-SATURDAY @9AM

AFTERNOON/EVENING CLASSES SAME AS USUAL

 

TODAY'S WOD

Warm Up:

2 rounds

Row 200m

5 Pull Ups

10 Pushups

15 Squats

Mobility

 

Strength: 
20 min to work to 3rm OHS

Metcon:

With a Running clock ....
At 0:00 start

5 Rounds for Time of
10 s2oh (155/105)
10 t2b 
10 burpees

At 12:00
Take 6 min to find arm touch n go snatch (squat)

At 18:00 run 800m for time

Score =
time for workout
(or reps completed if not finished in 12min) 
snatch weight 
800m run time

Thursday 1/28

NO MORNING CLASS FRIDAY JUST REGULAR OPEN GYM 3:30PM-6:30PM

Warm Up:

3 Rounds

10 Ring Rows

10 SDLHP w/ Bar

10 Med Ball Cleans

3 Min DROM

Mobility

 

Strength:

Clean and jerk complex

Full clean 
Hang clean
Power position
Split jerk

Work to a max complex

 

Metcon:

21 Pull ups
10 Power Snatches (115/75)
300m Row

15 C2B 
10 Power snatches (135/95)
300m Row

9 Bar mUp 
10 Power snatches (155/105)
300m Row

Time cap 22 min

*if you don't have c2b pull ups or bar M-ups. Modify to standard pull ups (banded or ring rows are fine) reps will be 21-15-15.

Page 1 of 133

Start
Prev
1

High Desert Rolfing

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