CFCT – CrossFit Gym in Corona, CA

Wednesday

CrossFit:

Warm-up: 3 rounds for Quality of:

8 Bulgarian Split Squats w/ PVC overhead
50 Single Unders
10 One legged Shoulder Bridges w/ 3 second pause, both sides
10 PVC Pass Thrus
:30 Pec and Anterior Shoulder stretch w/ PVC

Skill: Every 2 minutes for 4 rounds:

1 Power Clean + 2 Full Cleans

*1st two rounds use 60%, last two rounds use 65% of 1RM Power Clean

WOD: 5 rounds for time of:

5 Box Jumps, 36/30 inch box
7 Strict Pull-ups
9 Front Squats, 185/115 pounds

*this WOD has a 15 minute time cap

BaseFit:

WOD: Teams of 4, 30 minutes to accumulate as many points as possible:

Airdyne for Calories
Push-ups
Plank Rope Climbs
Rest

*switching when desired, one person at each station (resting is a station), every rep is 1 point, add up total at end and team with most points wins

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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Tuesday

***Gym hours are 5:30-10am, 12-2pm, 5-9:30pm, details below***

5:30-6:30am = Women CrossFit

6:30-8:30am = Extra Open Gym Hours

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9:30pm = On-ramp Session #4

Endurance WOD:

Warm up: 
800 meter jog
CFCT foam roll seq
2 RFQ
2 min bottomed out squat
10 squat therapy
5 world’s greatest stretch ea side

Skill: 
Pistols (one legged squats)

WOD:
Jog 200m
Run 300m
Rest :10
Walk 100m
Your rounds will be based off mile PR times.
This is a continuous workout with the exception of the :10 rest. The 300s are to be fast. Stay with in the target pace I provide. The purpose of the :10 rest is to develop a recovery that concentrates on slowing heart rate. Your goal is to complete your rounds and stay on pace. There will be a 40 burpee penalty if you fall of pace. This is one time and will be completed at the end of WOD,

Cool Down: 
3 RNFT
10 GHDSU
10 Back extensions

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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1-2:30pm

Monday

CrossFit:

Warm-up:

EMOM for 9 minutes:

Row 15/11 Calories
Airdyne 15/11 Calories
50 Double Unders

Skill: Every 2 minutes for 4 rounds:

1 Power Snatch + 2 Full Snatch @ 60% of 1RM Power Snatch

*complex style

Strength: Back Squat

60% x 8
65% x 6
70% x 6
70% x 6

WOD: 21-15-9 reps for time of:

Handstand Push-ups
Pistols, alternating
Kettlebell Swings, Red/Blue

*this WOD has a 12 minute time cap

BaseFit:

Warm-up: Jog 600 meters, then:

3 x NOT for time of:

10 Punter Kicks, both legs
10 Lateral Leg Swings, both legs
10 inch worm to cobras
10 High Knees
10 Butt Kickers
10 Worlds Greatest Stretch, (5 each side)
10 Lunges
10 Torso Twists

WOD: Partner 20 minute AMRAP of:

5 Burpees
10 Pull-ups
15 DB Hang Squat Cleans

*Partner runs 400 meters

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014

Thursday & Friday

CrossFit:

Mobility prep: Partner Overhead Stretch, 2 X 1 minute

Strength: Every :90 for 6 rounds:

Hang Squat Snatch + 2 Overhead Squats w/ a :2 pause at rock bottom

WOD: “Jackie”

1000 meter Row
50 Thrusters, 45/33 pounds
30 Pull-ups

*15 minute time cap

BaseFit:

WOD: Partner WOD 30 minute AMRAP of:

20 Medball Cleans
15 HR Push-ups
10 Mountain Climbers, 2 count
5 Clappers
Sprint 200 meters

*one partner does an entire round while other partner rests. This is essentially an interval style 1:1 work to rest. These should be performed at an ALL OUT pace in order to achieve the desired result. Warm up well.

Mobility 8:30am on Thursday

MWOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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Wednesday

CrossFit:

Warm-up: 1/2 Flight Simulator

Unbroken sets of Double Unders, 5-10-15-20-25-30-35-40-45-50

*must start at beginning of each set, if you fail, and you must stop jumping between sets

Mobility Prep: Partner internal rotation stretch (1 minute each X 2)

Strength: 10 minutes to build up to a heavy Hang Power Clean

*in between each set perform 5/3 HR Push-ups

WOD: “Elizabeth”

21-15-9 reps for time of:

Squat Cleans, 135/95 pounds
Ring Dips (must Muscle-up to Dip)

*this WOD has a 15 minute time cap

BaseFit:

Warm-up: Same as CrossFit

WOD: Teams of 3 for time:

100 Calorie Airdyne Sprint
100 Pull-ups
100 DB Thrusters
75 Calorie Airdyne Sprint
75 Pull-ups
75 DB Thrusters
50 Calorie Airdyne
50 Pull-ups
50 DB Thrusters
25 Calorie Airdyne
25 Pull-ups
25 DB Thrusters

*this WOD has a 40 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

Extra Open Gym Hours = 6:30-7:30am

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

On-ramp Session #1 = 8-9:30pm

Endurance WOD:

Warm up:

500m row or airdyne 
Junkyard dog with partner 10 reps each
Junkyard dog II with a partner 10 reps each

Skill: squats
Discuss correlation between squatting and running.
Focus will be on quality squats
1/2 tabata squats for quality 

WOD: 4 RFT
Run 600m
Jog 400m
Run 300m
Rest 3min
*bring mile pr from last week. You will need to calculate your pace for this WOD.

Cool Down: 
Elevated hamstring stretch 2 min leg
Foam roll IT band 2min ea. side 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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Coach Joe, Coach Wayne, and Coach Melissa at the end of an awesome weekend at the first ever National Pro Fitness League (NPFL) Combine.

Monday

CrossFit:

Warm-up: 10 min EMOM of:

Odds = Row 14/10 calories

Evens = :30 One legged shoulder bridge (:15/:15 left/right leg extended)

Strength: Push Press 5-5-5-5-5

* in between each set of Push Press, perform 5 strict behind the neck Pull-ups

WOD: 3 rounds for time of:

400 meter Run
21 Alternating DB Snatch
12 Toes to Bar

*this WOD has a 15 min time cap

BaseFit:

WOD: For time:

21-15-9 reps for time of:

Burpee Box Jumps
Wall Balls
KB Swing

*workout starts and ends with a 600 meter jog

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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Mobility class at 10am

Saturday CrossFit:

7:30am or 9am

Partner WOD:

Grab a partner. Add up your bodyweights (try to find a partner close to your bodyweight; scale is in front lobby if anyone needs it). Divide the total by 2. This is your average weight. Use that weight as a multiplier for the WOD.

For time:

100 Double Unders (total)

Then

10-8-6-4-2 of:

1.5/1.25 times Bodyweight Deadlift

Bodyweight/65% BW Bench Press

.60 Bodyweight Power Shatch

Then

20 HSPU (each)

*one person working at a time, both partners can contribute to 100 Double unders

Then

partner A does 10-10-10 of all movements, then partner B does 10-10-10 of all movements, then partner A does 8-8-8 of all movements, then partner b does 8-8-8. Do this until both partners have completed all sets.

Then Partner A does 20 HSPU, then when partner A finishes Partner B does 20. Then workout is over.

Cool down: mobility class

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014
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