CrossFit Mean Streets

CrossFit:

Strength:

Find 3RM Hang Squat Snatch

-Do at least 3 sets of 3 at heavy load.

WOD:

Mini Nancy:

3 rounds:

250m Run (corner and back)
10 overhead squats (select weight)

WhipCON:

Partner wod, 2 rounds for time of:

50 Box Jump 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 1.5 pood/1 pood
50 Walking Lunges
50 Lying Leg lifts
50 Dumbbell Push Presses 35/20lbs
50 Good Mornings 45/35
50 Wall Balls [...]

CrossFit

Skill:
10 min:

Muscle Up Progression
or
if you have Muscle ups, work on Ring Handstand Pushups

Strength:

Find 3RM Weighted Pullup

WOD:

Partner WOD:

5 rounds:

row 250m
Deadlifts (225/135)

One person rows while the other deadlifts. Score will be total amount of deadlifts minus time penalty.

Time Penalty: For every full minute this workout takes you minus 10 deadlifts.

Example:

12:00 minus 120 deadlifts from score
13:46 minus 130 [...]

Strength:

Find 10RM of Press

10-9-8-7-6-5-4-3-2-1

Double unders
Pushups (with hands on dumbbells)
Strict Pullups

WhipCON:

10 min of Jump Rope practice

then:

10 X
200m row sprint
1 min rest

move directly into 8 rounds of tabata squats

then directly into:

5 x
100m row sprint
30sec rest

CrossFit Mean Streets
Downtown LA

CrossFit:

-Compare to 9-12-11

5 Rounds:

8 Front Squats (55-75% of 1RM)
Sprint to Fire Hydrant and Back
Sprint to Corner and Back
Rest 1 min

WhipCon:

1000m row
9 thursters (95/75)
26 pushups
11 pullups
9 floor squats (one leg if you can)
26 box jumps
11 lunges (per leg)
9 burpees
26 knees to elbow
11 thrusters (95/75)
500m row

CrossFit Mean Streets
Downtown LA

We will all be at the Frogman Challenge supporting our athletes

CrossFit:

21-18-15-12-9-6-3

Handstand Pushups
L-sit Pullups

If you cannot do this movement do the same thing but isolated holds:

21-18-15-12-9-6-3

Isolated Handstand hold (to scale down from this do regular pushups)
Isolated L-sit Chinup hold

For those that do this isolated variance, do this additional WOD:

Strict Press
1-1-1-1-1
Push Press:
3-3-3

WhipCON:

Complete four 5 minute rounds, spending one movement at each station. Rest one minute [...]

Watch the amphibian show us how to do a bar muscle up:

If you cannot do MU’s then this is what you are going to do:

Notice she uses her hips first then pulls with her arms. Just like EVERYTHING else we do in here:

“Hair Pick”

AMRAP 20
3 muscle ups (or muscle up progressions)
6 knees to elbows
9 Kettlebells [...]

We have been working squats a lot in the last two weeks. You should not worry about the over volume, it does not exist. Your body will get used to you using your legs everyday by making you stronger. What you do have to pay attention to is tightness. Make sure you elongate your muscles [...]

This is exactly what you don't want to see after your 400m run

CrossFit:

Sprint:

1 mile time trail (3 laps)

Back Squat:

-8 sets of 1 above 80% of your 1 rep max

WhipCON

8 rounds:

Run 300m (end of alley and back) plus tire pyramid
12 pushups

CrossFit Mean Streets
Downtown Los Angeles