Archive for July, 2013

Thursday

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CrossFit:

A)

21-15-9

Air squat to box jump and step down (30/24)
Toes to bar

B)

1RM back squat.

EVERY set you must do 10 (ladies 8) burpees in 30 seconds. You must unrack bar at the 30sec mark and do your lift. This includes warm up sets, although you can do more than 1 rep during warm up sets.

WhipCON:

A)

4 rounds:

run 400m
12 box jumps
21 pistols (sit on box or ball and stand up with one leg for scaling)

B)

Core work: 15 minutes

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

A)

Run 800m

21-15-9
Wallballs 30/20
Med ball seated twist
And
3-2-1
Rope climbs

B)

4 sets of max dips with turn out at top

WhipCON:

EMOM 15

Guys:

5 burpee toes to bar
5 dumbbell squat clean thrusters

Ladies:

3 burpee toes to bar
4 dumbbell squat clean thrusters

Rest 5 minutes

8 rounds of tabata rowing
8 rounds of tabata one legged shoulder bridge (alt legs)
2 min of plank straight arms and hands on med ball (advanced use 2 med balls)

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

This was the crowd at the Crossfit games Sunday night:

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CrossFit:

A)

EMOM 15

2 burpees
3 high hang snatches (no torso bend forward, just use legs)

B)

5 rounds:

6 8ft lateral sprawls with a pushup
3 front squats 205/135 (take from ground)

Immediately into:
3 stand ups
3 burpee muscle ups
6 stand ups
3 burpee muscle ups
9 stand ups
3 burpee muscle ups
12 stand ups
3 burpee muscle ups

WhipCON:

1: burpee
2: pull-ups
3: bounds
4: PVC snatch Balance
5: kettle bell swings 53/35
6: mountain climber
7: leg raises
8: med ball seated twists
9: alligator walks
10: box jumps 24/20
11: push press with Dumbbells (40/30)
12: 400m run (once)

Perform in “12 days of Christmas” style

Rounds will look like this:

1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
Etc… Until 12 round is complete.

CrossFit Mean Streets
Downtown Los Angeles

Monday

CrossFit:

AMRAP 10:

2 x PP, 1 x PJ @ 80% 1 RM PP weight,
10 HSPU
5 Lsit pullups

EMOM 12:

3 high Box Jumps
Jog 50ft and Back
5/3 Clapping Pushups

WhipCON

88 double unders
16 Hanging windshield wipers each side
25 Thrusters 45/35
88 ab mat sit-ups
16 hand release push-ups
25 hang snatches 45/35
88 lunges
25 burpees
400m run

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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CrossFit

A)

Bear complex burpee twist

-find your 1RM full Bear Complex (7rounds unbroken)

You will have 20 seconds to complete 8/6 burpees and you must pick up bar to start bear complex on the 20sec mark.

B)

4 rope climbs
12 stand ups
3 rope climbs
9 stand ups
2 rope climbs
6 stand ups
1 rope climb
3 stand ups

C).

1 Round
10 Deadlifts 315/225
20 dips with a turn out (must muscle up to rings and roll through every time you come down)
400m run

WhipCON

*rest 30 sec after each exercise
*rest 1 min after each round

6 rounds
•20 wall balls
•30 HRPU
•40 jumping lunges (ea leg)
•300m run
•50 pulls on rower

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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CrossFit:

10 rounds

Bear crawl 50ft
run back,
3x 42in box jumps
3 bar muscle ups

WhipCON

7 rounds:

5 Curtis Ps (power clean, lunge, lunge, push press) )135/95
50 Double unders
10 Pull-up

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

Bench Press:

10-10-10

Strict press from Lunge stance (back knee off ground, hips and shoulders set, stick top)
10-10-10-10
(switch legs each set)

WOD:

For Time:

2 sets of 8 High Hang Snatch (95/65)
15 pushups holding for 1 sec at top of rep
4 sets of 5 High Hang Snatch (135/95)
15 pushups holding for 1 sec at top of rep
6 sets of 3 High Hang Snatch (155/105)
15 pushups holding for 1 sec at top of rep

-you must do all sets of snatches unbroken. So scale weight if you can’t hit all sets.
-you must drop bar after each set once you get the amount you are supposed to do.

WhipCON

40 Supermans
40 GrassHoppers
40 Jump And Touches (12″)
40 Lunges
40 Box Jumps (24/20″)
20 Hand circles around box
20 Toes-to-Bars
20 Clapping Push-ups
20 Pull-ups
20 Burpees

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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CrossFit:

21-15-9

Situp Throwing WallBall (14/10)
Burpee Deadlift (225/135)
1 Rope Climb
Jumping Air Squat (regular air squat but get airborne with both feet at same time)

WhipCON

4 rounds:

50ft Wallball inchworm
12 Supine windshield wipers
6 db presses each arm while in bottom of squat
3 Burpee standups

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

Warm UP:

3 rounds:

8 Push Press
6 Thrusters
4 Windmills
2 Turkish Getups

(do one round on one arm unbroken. Then do other)After each round do:

10 twisting knees up hanging from the bar
10 Overhead Squats (increase weight each round)

A)

EMOM 15:

1 push press
1 push jerk

B)

For Quality:

Power Clean
6 sets of 2 at 60-85%. You may change weights each round
after each round:
2-1-2-1-2-1
knee jump for height

WhipCON:

4 Rounds
1 min each for max reps

Wall Ball Push Press (wallball to 11 feet without the full squat)
Ball Slams
Box Jump
Sumo Deadlift High Pull with Kettlebell
Air Dyne/ski erg

CrossFit Mean Streets
Downtown Los Angeles