Conditioning: Forwards and Sideways

WOD A:

5 RFT

• 10 box jump overs (lateral, can substitute lateral jumps over the parallettes)
• 5 strict pullups (ring row sub)
• 10 broad jumps (back & forth across)
• 5 push-ups

WOD B:

3 RNFT

• 1 minute plank
• 20 slam ball sit-ups (ball at chest)
• 20 leg lifts (knees locked, heels don’t touch ground)

Strength & Conditioning: Power Snatch

Strength/Skill:

Snatch Deadlift 

• 3x5 light enough to hit all positions 

Strength:

• 8x2 Power Snatch from below knee (mid shin) 

Conditioning: Turkish Get-ups

Skill/Strength:

5x3 (each side) Turkish Get-ups (can be working up in weight)

WOD:

15 minute AMRAP

• 30 DUs (sub singles 3:1)
• 20 walking lunges
• 10 ball slams
• 3 wall walks (scale 3:1 in place inch worms)

Strength & Conditioning: Push and Pull

IStrength:

5 sets @ 65% of FS 1RM (22 Sept)

• 3 Front Squat/6 Back Squat

WOD:

5 Min AMRAP

• 5 KB Push press24/16)
• 15 KB swings(24/20)

Rest 3 Mins

5 Min AMRAP

• 10 Dynamic Push ups
• 10 Supine ring pull ups 

CrossFit Kids: Tire Flips

Warm Up:

Crab walk obstacles

Skill:

KB Deadlift

WOD:

3 rounds:

• 3 Tire Flips (do these in pairs)
• 10 Lateral Jumps
• 10 KB Swings
• 5 Burpees

Conditioning: Sled Pull

WOD:

Teams of 3

4 rounds

• 50m sled pull (AHAP)
• 1 lap (~500m) outside fence

Skill:

Handstand Progression

Strength & Conditioning: Power

Strength:

Power Clean 5x3 (add 2.5/5lb)

WOD:

10 RFT
3 sets of

• 1 Hang Power snatch(95/65)
• 1 OHS

then

• 30 Double Unders

_________________________________________________________________________________

1 Round=

• 1 Hang Power Snatch + 1 Over Head Squat
• 1 Hang Power Snatch + 1 Over Head Squat
• 1 Hang Power Snatch + 1 Over Head Squat
• 30 Double Unders

Conditioning: Subtract 3

Strength:

Pull-ups

WOD:

21, 18, 15, 12, 9, 6, 3

• Slam Balls
• KB Swing
• KB Goblet Walking Lunges

Cash Out:

• Hollow Rock 3x.30

Strength & Conditioning: 15 meters

Strength:

5 sets
@ 60% of the Front Squat 1RM

• 3Front Squat
• 6 Back Squat

*These should be done with as little transition time as possible.  Rest as normal between full sets.

WOD:

Death by 15 Meters

• Minute 1 - sprint one 15 meter distance
• Minute 2 - sprint two 15 meter distances
• Minute 3 - sprint three 15 meter distances
• Until you cannot complete the 15 meter distances in the minute.

Conditioning: 24 min

Strength:

5x5 single leg dead lifts (KB)

WOD:

E2MOTM 24 min

• 8 KB Thrusters
• 200 m run 

Strength & Conditioning: Push Press

Strength:

Push press-working up to a heavy triple.

WOD:

12 Min Amrap

• 3 Strict pull ups
• 7 KB push press(24/16)
• 9 Toes to bar

Conditioning: Box Jump & Tire Flips

Skill:

Superset:

5x5 Box Jump
5x5 Tire Flips

WOD:

3 RDS

• 
1 min max wall balls 
• 1 min max step ups
• 1 min max planks

• 1 min max double unders
• 
1 min max burpees
• 
1 min rest

Strength & Conditioning: Snatch

Lift:  

Snatch Deadlift - should be light enough to be able to pause at all positions.

Skill:  

20/30 Min-Snatch clinic

Cash out: (time permitting, coach's discretion)

150 Double unders

Conditioning: 2k Row

Skill:

Row

WOD A:

2k row

WOD B:

Tabata (as time allows):
Coaches choice

Strength & Conditioning: FRAN

Strength:

Front squat 1 RM

WOD:

"Fran"

21-15-9

Thrusters(95/65)

Pull ups

White Board 15th Sept - 10th Sept

"Cleaning all day"

Power Clean 5x3+2/5lb

Complete 3 Rounds 

Each round consists of AMRAP in 3 mins

Rest 60 secs between

7 Hang power clean to push press(95/65)

10 Front rack walking lunges

"Double trouble"

Pull up progression

OTMEM for 12 mins 

3 OHS(95/65)

Remaining time max effort DU"s

"Nuremburg"

Push press 3 RM

5 Rounds

Max effort HSPU

30 sec handstand hold 

10 Ball slams(18/12)

Minimum of 3 HSPU or go the box pike position.

Score is HSPU.

"The Swing"

Deadlift

3@72.5%.3@82.5%.3+@92.5%

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

KB swings(24/16)

Run 100m

ex-10 KB swings run 100m

9 KB swings run 100m

"GRAN"

Back Squat 

3@72.5% 3@82.5% 3+@92.5%

"Gran"

8 Min Amrap 

3-6-9-12-15-18-21-24

Thruster(95/65)

Chest 2 bar pull ups

Closed Today

We are closed today for the CrossFit Gymnastics Trainer Course.  See you Monday!

Over my head

Deadlift 

5@67.5% 5@77.5% 5+@87.5%

10 RFT 

5 Over head squats(95/65)

50 m Shuttle

Annie

Pull up progression 

"Annie"

50-40-30-20-10

Double unders 

Ab mat sit ups 

Moonwalk

Strict Press 

5@67.5% 5@77.5% 5+87.5%

Complete all reps for time they can be broken up anyway way you want.

15 Wall walks 

30 Pull ups 

40 Kb step ups(24/16)

Gems

Power clean 5x3 +2/5lb

5RFT

Sprint 50m

6 Power cleans(135/95)

12 knead to elbow 

All about the thrust

Back squat 

5@67.5%

 5@77.5%

 5+@87.5%

10-1 Thrusters(95/65) 

1-10  Push ups 

Schedule Change for Saturday

This weekend, Saturday and Sunday, CrossFit Chiang Mai is hosting a CrossFit Gymnastics Trainer Course.  That means our September 13th Saturday Fundamentals class and Saturday Open Gym will be cancelled .  We will be back to normal next Saturday.

Cleaning up

Power Clean 5x3 + 2/5 lbs

5 RFT

Sprint 50m

5 Power cleans@135/95

20 Abmat sit ups 

Haaken

Pull up progressions 

Partner Wod

15 min 

Max effort tyre flips 

Two for the price of one

Strict press 3x5@50%

6 Rnds 

50m sprint 

Rest 30 secs 

3-5 mins rest

8 min amrap

10 Kb push press

5 ring dips 

Double trouble

Deadlift 3x5@50%

5 Min Amrap 

Max effort wall walks 

 3-5 mins rest 

3 RFT 

30 Kb swings 

15 Chest to bar pull ups 

Going overhead

Overhead squat 3rm

7 RFT

6 Back Squats@50%

7 Burpee box jumps