5994 Judd Road Oriskany, NY 13424 P: (901) 826-5613
WALK BEFORE YOU CAN RUN

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row/Bike/ Jump Rope

TABATA: 3 Rounds

Air Squats

Ring Rows

Sit Ups

Push Ups

Samson Lunges

Spidermans

Walk outs

Push Up to DD

COACH’s CHOICE

Metcon (Time)

Teams of 2

4 Rounds for Time:

Row 500M

30 Box Jumps

30 Wall Ball Thrusters

30 Toes to bar / Candlesticks

30 Bar Rows

While your team mate is working you must hold onto a 20# slam ball.

Coaches Choice

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Crossover Cables

Slow Jog

Samson Lunges

Push Ups

Med Jog

Spidermans

Sit Ups

Fast Jog

Air Squats

Push Up DD

High Knees

Butt Kicks

Walking lunges

Bear Crawls

ATHLETE’s CHOICE FUN WARM UP!

Rope Climbs

Work on footwork and also try legless.

Metcon (Time)

4 ROUNDS For TIME:

30 Ab Mat Sit Ups

20/40 Double Unders/Single

15 Wall Balls

10 Box Jumps

2/4 Rope Climbs/Lowers

ACCOUNTABILITY PARTNERS AND GOAL SETTING

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Walking lunges

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Walking lunges

Side Lunges

Side Shuffles

High Knees

Butt Kickers

Endurance

20 slam balls

10 Cal bike

1 min slow air squats

x 2

Movement prep and coaching

With lighter DB

5 Deadlift

5 Clean Pulls

5 Cleans

3 Stationary DB lundge each leg

DB Walking lunge rig to rig

1o Arch Rocks

10 Superman rocks

10 Scap pull ups

5 kipping swings

3 Hang Knee raises

3 K2C/T2B

If you have muscle ups you will then complete

5 Press beat swings

3 Toes up bar level

3 Toe up hip up

1-2 MU attempts

No MU complete

3-5 Pull ups

If you dont have pull ups you will do jumping Pull ups but make your distance from your head 12 inches not 6 inches from the bar

Rehearsal

25ft Walking DB Walking lundge

5 T2B

3 Cleans

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

Aaron Conklin – Exagora Teen Fitness

View Public Whiteboard

Warm-up (No Measure)

Crossover Cables

Slow Jog

Samson Lunges

Push Ups

Med Jog

Spidermans

Sit Ups

Fast Jog

Air Squats

Push Up DD

High Knees

Butt Kicks

Walking lunges

Bear Crawls

ATHLETE’s CHOICE FUN WARM UP!

Rope Climbs

Work on footwork and also try legless.

Metcon (Time)

4 ROUNDS For TIME:

30 Ab Mat Sit Ups

20/40 Double Unders/Single

15 Wall Balls

10 Box Jumps

2/4 Rope Climbs/Lowers

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement prep and coaching

Movement Prep

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-up

5 Pausing Front Squats (Pause in Bottom and Half Way Up)

5 Front Squats

5 Clean Deadlifts

.

3 High Hang Power Cleans

3 Hang Power Cleans

.

5 Power Cleans

.

Build to Weight

Rehearsal

Round

3 Power Cleans

3 Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Build to Workout Weight

1 Round

3 Power Cleans

3 Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

“Top Heavy”

AMRAP 18:

9 Power Cleans (155/105)

12 Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

Scales

115/75

HSPU with band around waist

Jumping pull ups

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Easy Bike 1 Min

Air Squats

Push Ups

Med. Bike 45 Secs

Samson Lunges

Sit Ups

Fast Bike 30 Secs

Push Up to DD

Spidermans

Knee to Chest

Quad Stretch

Pigeon Pose

COACH’S FUN WARM UP

Handstand Anything

I want you to work on handstand holds, handstand push ups and if you can, handstand walks.
If you can not get upside down, work on reverse wall walks or inverted push ups from a box.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

5 Hand Stand PU’s

8 Cals Assault Bike

10 Bar Facing Burpees

15 Kettlebell Deadlifts

20 Pull Ups
Scale HSPU with pike push up for those necessary. Scale weight accordingly for KB DL. Ring Rows for pull Ups.

Aaron Conklin – Exagora Teen Fitness

View Public Whiteboard

Warm-up (No Measure)

Jump Rope 2 Min

High Knees

Butt Kicks

Bear Crawls

Soldier Kicks

Side Lunge

Samson Lunges

Spidermans

Air Squats

Push Ups

Sit Ups

Pigeon Pose

Couch Stretch

COACH KB’S CHOICE

Barbell Warm Up

Front Squat (5XMAX)

Light Weight!

Concentrate on form. Elbows up and knees out. Make sure each athlete is going below parallel each lift.

Metcon (Time)

21-15-9

Kettlebell Swings

Box Jump Overs

Front Squats

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

Movement prep and coaching

Movement Prep

Each Arm With Lighter Weight:

3 Jump Shrugs

3 High Pulls

3 Strict Presses (Elbow By Ear)

3 Muscle Snatches

3 Power Snatches

Back Squat (Heavy 1)

Metcon (AMRAP – Rounds and Reps)

Shut Down”

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles
Shuttle run touch every line window to wall and back

Aaron Conklin – CFE Endurance

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Metcon (No Measure)

1 sled push 4 45lb plates (from flags to boxes)

Shuttle sprints from Windows to wall touch each line up and back

30 Sec speed row

x 3

Aaron Conklin – CrossFit CFE 60

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:

30 Deadlifts (105/75)

30 Hang Power Cleans (105/75)

30 Push Jerks (105/75)

100/70 Calorie Assault Bike

1 Round:

30 Deadlifts (115/85)

30 Hang Power Cleans (115/85)

30 Push Jerks (115/85)

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

“Rowling”

Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty.

*Potential Penalties For Each Round Goes As Follows:*

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

## 20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 old man squats

5 old mans squats chest up

10 old man squats flow

10 narrow squats

Movement prep and coaching

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

### Toes to Bar Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Hang knee raises

### Overhead Squat Movement Prep

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Movement substitutions

If you have an injury (shoulder hips back etc that bothers you during OHS switch to front squats)

If you can lower the weight way down and achieve full depth do OHS

Box Jump Movement Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

work up in weight for squats

Rehearsal

1 Round

5 Overhead Squats

5 Box Jumps

5 Toes to Bar

5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row
Scales

Front Squats

Box jumps to plates

Hanging Knee raises

WODIFY is your friend.  Read it before coming in here.  If there are movements you dont know go to  the WODIFY video library and watch the movements.

Be prepared on your scales or potential scales, weights, 1 rep maximum and percentage.  Help the coach help you. The more time they are working on your numbers the lest time they have to coach

As a member here at Exagora I expect that if you are in regular class, have been here for 3 months or more in group class there is a certain level of ownership of your experience here. You must learn CrossFit. You should start knowing your limitations, capabilities, and goals.  You need to know your numbers for lifts.  You should know your options for scales. There is 107 of you and 6 coaches.  Thats allot to remember for a coach. Then pay very close attention in class. Remind you 25 years in the Navy attention to detail is a way of life, mistakes are not lol.

Coaches look at the class list know your class, be prepared for scales injuries and know how you want to organize the room and people  Newer more developing members up front

Leave the gossip hour for gossip hour.  Dont be chatty with everyone during class save that for after but have fun. Its ok to talk but not at the expense your a distraction.

Listen to the coach.  If your new move away from your buddy and go up front.  That way you are by the coach can here the coach over the music and dont watch everyone else

Dont watch what others are doing they could be heading into on coming traffic and I dont think you want to follow them.

Coaches that are working out will follow the coaching plan.  This way our members dont get side tracked.  They will do what they see you do

Do not clean up your equipment until the last member is done in your class. Now if you have to leave polity tell the coach you have to leave.

Be encouraging to other members while they are finishing up.  You will be last one day too remember that.

If you see a new member introduce yourself, help them out.  If other members seem lost or confused help them out and tell the coach

There is a time for class and a time for everything else.  When a coach is coaching that is there only responsibility. Thats not the time for nutrition coaching, in body reading coaching, helping you with the internet password, its not the time to discuss your personal needs.  We can do ALL OF THAT but outside of class.  Nothing else email text IM me about that stuff

The coaches job is safety first, 2nd to get results, 3rd ensure proper flow for the entire class.  Please help them help you coaching is a challenge for CrossFit.  I am convinced we have the best coaches you just have to believe in what they are telling you.  .

Be on time 5 min is ok 10 plus is not ok to be late , sign up for class 1 hour prior or up to 96 hours in advance. Sign up for the entire week if you can.

Bring a towel. If you use our paper towels and or bathroom products pick it up off the floor and throw it out in any of our 5 garbage cans

wipe down you equipment and floor if the floor is real bad

Use the chalk but be an adult and use what you need over the bucket not all over the floor

Bring water or a container for water.  Then bring it with you.  If you want to leave it put your name on it or I am throwing it out

Wash your gym cloths and sneakers. The member room is getting ripe.  If you can smell it you know the rest of us can.

Bring two shoes during the winter and spring months

If you bring kids clean up after them food drink etc.  We clean the facility but we are not your maid

Put equipment back right where you found it nothing different.

Dont work our injured tell the coach or me.  Your safety is first.

If you have concerns issues problems with how I do things come see. me. Open door policy for me.  That being said if you have an issue or and Idea I will welcome it all but not all ideas are good ideas.  If you have a problem come with a potential solution as well. That lets me know its not just a complaint.

Again please try do all these things. As a group we will improve your experience and everyone elses.

The only problem I cant solve is the one I dont know about. Feel free to give me feedback anytime.  Thanks for all you do

 

https://www.facebook.com/100013421175567/videos/500747423715959/?t=0

https://youtu.be/X90QfhuDpyw

https://youtu.be/iqzLZr3Zxis

https://help.wodify.com/hc/en-us/articles/209427027-How-do-I-add-a-payment-method-

https://youtu.be/_fRdqJoQEmw

https://youtu.be/LGbJrBOonc8

https://help.wodify.com/hc/en-us/articles/208737008-How-do-I-sign-in-to-class-on-mobile-

Q:How much is fundamentals A: $350 unless you get law enforcement, military, medical professional discount then its $300

Q: How long does fundamentals take A: Each session is 45-1 and all 10 session can be done over 3-4 weeks.

Q; What happens after that A: We set you up with unlimited membership and you start coming to one of our 7 classes a day

Q: How hard is it in the beginning

A: Its a slow deliberate process. It wont be agonizing but you will work.  Everyone goes through a soreness phase but you acclimate over the first few sessions

Q: Can I bring my children to the gym A: Absolutist but your responsible for them.  The remain in the member room. There is a TV and we provide the internet pass code to you

Q; When do we talk nutrition A: During and at the end of your 10 fundamental classes

Q: Where do I change  A: There are two bathrooms one in the front and in the small part of the front gym

Q: Are there showers A: No

Q: When are class times A; Here is a link to our schedule http://www.crossfitexagora.com/schedule/

Q: What do I get with my membership A; Everything we offer CFE 60 -CrossFit CFE 30 – 30 minute workouts CFE M -Yoga CFE E -Endurance class Nutrition coaching, body composition readings, discount on products.

Q: Do I need to have experience in weightlifting A: None we teach you everything

Q: How an I pay A:  Check cash credit card debit card bank info ACH we put it in our system for auto withdrawl on the 1st of the month

 

The definition of CrossFit is, “Constantly varied, functional movement, performed at a high intensity”. Every workout will be different. CrossFit is designed to develop the following 10 characteristics of fitness.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

 

CrossFit is a performance based training program. There is no tape measuring, and scale watching in what we do. The idea behind our methodology is simple… There probably weren’t many fat cavemen…. In the early days of civilization, a fat person was considered a lazy person. Everyone was working, moving, lifting, using their bodies to make their lives livable. The need to perform kept people in shape.

We use benchmark workouts to gauge your progress. You will get introduced to your first one next week. These are workouts that we repeat every so often to see how you improve in your performance compared to the last time you did the workout. As you get better in your performance your body will change its composition and shape by default.

You can stop getting on the scale everyday, or measuring your waist every week. Instead, come into the gym and try to get the most of each workout and do better than you did the last time. The more you focus on performing better the more you will see and feel the results you are looking for.

Things to Remember

 

Glossary of Terms You Might Hear Us Say

WOD = Workout of the day

AMRAP = As Many Rounds/Reps As Possible, Perform the exercises as fast as possible in a set amount of time.

FT = For Time, Complete the entire workout as fast as possible.

DU = Double Unders – Jump rope with the rope passing under your feet twice for every jump.

PR = Personal Record, This is that awesome time when you do something you have never done before.

EMOM = Every Minute on the Minute

TABATA = 20 sec. of work 10 sec. of rest for 8 rounds (4 minutes total) amount of time.

METCON = Metabolic Conditioning. The part of the workout where we get our sweat on.

POOD (pd) = Russian unit of weight. Mostly used in reference to kettlebells. 1pd = 16kg = 36lbs

# = The Pound sign. used the same as “lbs.”

T2B = Toes to Bar, exercise where, while hanging, you bring your feet up to touch the bar.

S2OH = Shoulder to Overhead, exercise where you bring a barbell from your shoulders to an overhead position (strict press, push press, jerk press)

Mobility = Movements and exercises that stretch muscles and loosen joint to assist in range of motion, proper positioning, and muscle recovery.

Crossfit.com = a great place to go for information about CrossFit and the community. There is a workout posted each day, videos, forums and a ton of other resources to educate yourself on this adventure you are starting.

Chipper = a For Time workout with 4 or more exercises that all have a high repetition count. The idea is to pace yourself and “chip” away at the workload.

First to finish, First to cheer = Our motto. Helping motivate your gym-mates is something that we want to see everyone participate in. If you finish a WOD and other people are still working get over there and encourage them. They are working hard and deserve acknowledgement of that effort. Cleaning up can wait.

Scaling = Making the exercise fit your ability and skill. You can scale up or down.

Referral = What you will do to help your friends get the same fantastic experience you have had working out with us!!

What You’ve Learned

Squats

·         Hips back first

·         Weight in your heels

·         Knees out

Push-Ups

·         Tighten core

·         Elbows in

·         Back straight

Cleans

·         Knees back in the hang position

·         Back straight in “dip/drive”

·         Arms straight in the pull

·         Fast elbows

Sit-Ups

·         Press butt to the floor

·         Arms forward

·         Flat back

Rowing

·         Flat back

·         Push with legs

·         Legs-Back-Arms then Arms-Back-Legs

Double-Unders

·         Elbows close to body

·         Legs straight

·         Push the rope

Deadlift

·         Engage your butt, Weight in your heels

·         Shoulders in front of the bar

·         Knees, hips and shoulders all straighten out 
at the same time

Pull-Ups

·         Tighten core

·         Elbows in forward

·         Chin above the bar

Box Jump

·         Jumping stance, bend knees

·         Lean forward, arms back

·         Land with full foot, land softly

Bench Press

·         Eyes under bar, squeeze shoulder-blades into bench

·         Plant feet flat under knees, push back

Elbows down, slightly arcing bar path

Kettlebell Swing

·         Flat back, hinge at the hip

·         KB thru the legs, hip pop with inner thigh 
contact

·         NO SQUATTING

Front Squat

·         Full Squat w/Back upright

·         Bar resting on shoulders

·         Elbows forward and pushing up

·         Weight in heels

Presses (Strict, Push, Jerk)

·         Jumping stance, tight core, rib cage down.

·         Push the bar to the ceiling, rotate elbows 
forward (thumbs back)

Burpees

·         Feet behind hands

·         Squeeze your abs when returning to jump

Toes to Bar

·         Active shoulders in the kip

·         Keep your core tight to prevent low-back issues

Snatch

·         Wide grip

·         Knees back in the hang position

·         Back straight in “dip/drive”

·         Arms straight in the pull

Thrusters

·         Full Squat w/Back upright

·         Bar resting on shoulders

·         Explosive extension (stand-up)

·         Push the bar to the ceiling, rotate elbows 
forward (thumbs back)

Wall Ball

·         Full squat, ball in front of face

·         –  Explosive extension (stand-up)

These are some simple rules when you get to the group classes that you will find very helpful.

WODIFY is your friend.  Read it before coming in here.  If there are movements you dont know go to  the WODIFY video library and watch the movements.

Be prepared on your scales or potential scales, weights, 1 rep maximum and percentage.  Help the coach help you. The more time they are working on your numbers the lest time they have to coach

As a member here at Exagora I expect that if you are in regular class, have been here for 3 months or more in group class there is a certain level of ownership of your experience here. You must learn CrossFit. You should start knowing your limitations, capabilities, and goals.  You need to know your numbers for lifts.  You should know your options for scales. There is 107 of you and 6 coaches.  Thats allot to remember for a coach. Then pay very close attention in class. Remind you 25 years in the Navy attention to detail is a way of life, mistakes are not lol.

Leave the gossip hour for gossip hour.  Dont be chatty with everyone during class save that for after but have fun. Its ok to talk but not at the expense your a distraction.

Listen to the coach.  If your new move away from your buddy and go up front.  That way you are by the coach can here the coach over the music and dont watch everyone else

Dont watch what others are doing they could be heading into on coming traffic and I dont think you want to follow them.

Coaches that are working out will follow the coaching plan.  This way our members dont get side tracked.  They will do what they see you do

Do not clean up your equipment until the last member is done in your class. Now if you have to leave polity tell the coach you have to leave.

Be encouraging to other members while they are finishing up.  You will be last one day too remember that.

If you see a new member introduce yourself, help them out.  If other members seem lost or confused help them out and tell the coach

There is a time for class and a time for everything else.  When a coach is coaching that is there only responsibility. That is  not the time for nutrition coaching, in body reading coaching, helping you with the internet password, its not the time to discuss your personal needs.  We can do ALL OF THAT but outside of class.  Nothing else email text IM me about that stuff

The coaches job is safety first, 2nd to get results, 3rd ensure proper flow for the entire class.  Please help them help you coaching is a challenge for CrossFit.  I am convinced we have the best coaches you just have to believe in what they are telling you.  .

Be on time 5 min is ok 10 plus is not ok to be late , sign up for class 1 hour prior or up to 96 hours in advance. Sign up for the entire week if you can.

Bring a towel. If you use our paper towels and or bathroom products pick it up off the floor and throw it out in any of our 5 garbage cans

wipe down you equipment and floor if the floor is real bad

Use the chalk but be an adult and use what you need over the bucket not all over the floor

Bring water or a container for water.  Then bring it with you.  If you want to leave it put your name on it or I am throwing it out

Wash your gym cloths and sneakers. The member room is getting ripe.  If you can smell it you know the rest of us can.

Bring two shoes during the winter and spring months

If you bring kids clean up after them food drink etc.  We clean the facility but we are not your maid

Put equipment back right where you found it nothing different.

Dont work our injured tell the coach or me.  Your safety is first.

If you have concerns issues problems with how I do things come see. me. Open door policy for me.  That being said if you have an issue or and Idea I will welcome it all but not all ideas are good ideas.  If you have a problem come with a potential solution as well. That lets me know its not just a complaint.

Again please try do all these things. As a group we will improve your experience and everyone elses.

The only problem I cant solve is the one I dont know about. Feel free to give me feedback anytime.  Thanks for all you do

 

Aaron Conklin – CFE 30

View Public Whiteboard

Warm-up (No Measure)

Bike 2 min

2 min light jump rope

15 squats

10 Push ups

10 Sit ups

Metcon (No Measure)

For Time:

100 Double Unders, 50 Air Squats, 25 Push-ups

80 Double Unders, 40 Air Squats, 20 Push-ups

60 Double Unders, 30 Air Squats, 15 Push-ups

40 Double Unders, 20 Air Squats, 10 Push-ups

20 Double Unders, 10 Air Squats, 5 Push-ups

No DU same number of singles

20 min cap

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

30 Seconds

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Slams

Using a lighter medicine ball

*From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.

Movement Prep

5 Pausing Front Squats (Laces In Front of The Face)

5 Push Press

5 Pausing Wallballs (Pause in the Bottom to Check Position)

5 Wallballs (Relaxing the Arms

With Lighter Weight:

100 Feet (Normal Speed)

100 Feet (Faster Speed)

For Handstand Push-ups:

5 Kick Ups To Wall (Hold For 2 Seconds)

4 Kick Ups + Negative

3 Strict Handstand Push-ups

For Dumbbell Strict Press (With Lighter Weight):

20 Second Overhead Hold

10 Dumbbell Strict Presses

5 min of

Team Bear crawl races

Teams of 2 bear crawl from window to wall then next teamaote and next until through

Then whole time bear crawl back 1 at a time

Gymnastics

Work on all HSPU progressions for 15 min

Metcon (Time)

Crop Top”

5 Rounds:

21 Wallballs (20/14)

200′ Farmers Carry (53’s/35’s)

9 Strict Handstand Push-ups

Farmer carry is window to wall and back x2

Scale HSPU DB press

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Bike/Row 2 Min

COACH CORDELL’s CHOICE WARM UP

Bear Crawl

High Knees

Butt Kicks

Soldier Kicks

Air Squats

Samson Lunges

Spidermans

Push up to DD

Knee to Chest

Quad Stretch

Pigeon Pose

Front Rack Lunge (25FT)

CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

This is just a test to see how it works.

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Burpees to thunderstruck 3 min

30 Seconds

Easy Bike

Push-up to Down Dog

Medium Bike

Mountain Climbers

Faster Bike

Squat Jumps

## Modified Barbell Warmup

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

Wrist stretch

Peck Rolls

Movement prep and coaching

Movement Prep

3 Frog Hops

3 Burpees

3 Bar Facing Burpees (Jump and turn)

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to First Weight

.

5 Single Reps (With Good Reset)

.

Build to Next Two Weights

Rehearsal

1 Round

4 Barbell Facing Burpees

4 Power Cleans (Opening Weight)

4 Calorie Assault Bike

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (115/80)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (95/65)

21/15 Calorie Assault Bike
Scales

Drop weight on cleans by 10 lbs each AMRAP

Gymnastics

Work on

Head stands

HS Kick ups

wall walks

shoulder touches

HSPU

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Tabata: 3 Rounds

Jump Rope

Push Ups

Air Squats

Lunges

Bear Crawls

High Knees

Butt Kicks

Soldier Kicks

Spidermans

Pigeon Pose

Quad Stretch

Push Up to DD

Barbell Warm Up

Burgener Warm Up

Snatch (5X5)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Double the jump rope for singles and scale weight accordingly.

Aaron Conklin – CFE 30

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Warm-up (No Measure)

Bike 3 min

Samson

Spiderman

15 Sit ups

15 Air squats

10 Med ball squat

10 Lunges

Metcon (No Measure)

4 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

50′ Walking Lunge

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

1 Minute

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

## 40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

## 20 Seconds

Forward and Back Hops Over PVC

Air Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement prep and coaching

PVC Overhead Squats: 45 Seconds

With locked out elbows and a neutral gaze, complete slow and controlled PVC overhead squats for 45 seconds.

Movement Prep

Establish Wrist Position

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Under Practice

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up

Or 5 pull ups

If you dont have pull ups you will do Bar row

5 Snatch Grip Deadlifts

5 Snatch High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Endurance

3 Rounds

10 Cal bike everyone

5 bupees

fast as possible

dubble bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

* Athletes with goals of competing in the sport can complete bar muscle-ups or a progression

* Athletes with goals outside of the gym can complete 10 pull-ups or 5 strict pull-ups for Rx
Scales

115/75

1 min of DU work

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row/Bike/Jump Rope

Sally Up Air Squats

Relay Race Warm Up

Samson Lunges

Spidermans

Push Up to DD

Walk Outs

Barbell Warm Up

Cover Clean progression with empty barbell and PVC. Use wall ball if necessary.

Ring Dips (Max Effort)

Scale accordingly for athletes using bands or boxes.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale the weight for the cleans according to athletes abilities for teen class. Some may only be able to complete this with a wall ball.

1000m Row (Time)

Max Effort 1000m Row

Aaron Conklin – CrossFit CFE 60

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Front Squat (Heavy 1 )

Metcon (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row 500 M

Air Squats

Samson Lunges

Spidermans

High Knees

Butt Kicks

Push Up DD

Walk Outs

Quad Stretch

Pigeon Pose

Child’s Pose

Coach KB’S Choice

Barbell Warm Up

DEADLIFT FUNDAMENTALS

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball
Scale weight accordingly!

Deadlift CF Kids (5X5)

Form before weight!

Aaron Conklin – Exagora Teen Fitness

This work out was designed to represent the charactre and spirit of my mother. Her passing from 10 year battle with cancer represents in so many ways why Exagora even exists. This year marks the 5th year of her passing and I have decided to switch it to a partner WOD.
She believed in helping everyone else and not wanting anyone to be alone. I think that is represented with partnering up for this grinder of a work out.

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Warm-up (No Measure)

Row 300 meters

Push up to downward dog

10 air squats

30 single unders

10 light KB swings

10 working weight KB swings

10 push ups

5 Burpees

work on Dubs 2 min

Floor press set up and practice

Rehearsal

Row 100

5 Burpee

10 Dub

5 KB swings

5 floor press

Each partner

Metcon (AMRAP – Rounds and Reps)

3 Rounds for Time

Partner of 2

533 Meter row

67 Burpees:

67 Dubs:

67 KB Swings 53/35:

67 Floor press 45/35.

40 Min Time Cap score the rowing as follows each meter is 1 rep
3 Rounds for Time

533m row: To signify that Michelle would always go the extra mile to help anyone

67 Burpees: The reps signifies her age and the Burpees represents that every time life knocked her down she jumped right back up to her feet

67 Dubs: This represent her work ethic and the fact that she would work twice as hard as anyone.

67 KB : This signifies her character and the fact that she would snatch you up if she thought yours was lacking.

67 Floor press . Represent her unique ability to pick you up off the floor when you were down.

40 Min Time Cap score the rowing as follows each meter is 1 rep

Aaron Conklin – CFE Endurance

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Warm-up (No Measure)

Row, bike, Erg 3 min

Spiderman

Samson

Push up to Downward dog

Set up sled 1 push with 1 plate then two plate then three plates then four plates

Metcon (No Measure)

15/10 Cal Bike

10 Burpees

5 rounds

Rest 5 min then into

1 sled push 4 45lb plates (from flags to boxes)

Shuttle sprints from Windows to wall touch each line up and back

30 Sec speed row

x 3

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Samson lundge

Spiderman

Toe walk

Heel Walk

Quad Stretch

K2C

Downward dog

5 push up

5 Squat thrust

5 burpee

10 tall hops

10 step ups

6 step ups

6 step up over

5 box jump overs

Movement prep and coaching

light Dumbell

5 dead lift each arm

5 pulls each arm

5 muscle snatch each arm

5 power snatch each arm

Increase weight

10 total DB snatch at working weight

Work on Burpee Box jump over technique

If jumping stay low turn on the way down

If stepping working on the turn as you step up and over

Burpee facing the box work on feet to the box

Rehearsal

5 DB Snatch

5 Burpee Box jump over

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Aaron Conklin – CrossFit CFE 60

This work out was designed to represent the charactre and spirit of my mother. Her passing from 10 year battle with cancer represents in so many ways why Exagora even exists. This year marks the 5th year of her passing and I have decided to switch it to a partner WOD.
She believed in helping everyone else and not wanting anyone to be alone. I think that is represented with partnering up for this grinder of a work out.

View Public Whiteboard

Warm-up (No Measure)

Row 300 meters

Push up to downward dog

10 air squats

30 single unders

10 light KB swings

10 working weight KB swings

10 push ups

5 Burpees

work on Dubs 2 min

Floor press set up and practice

Rehearsal

Row 100

5 Burpee

10 Dub

5 KB swings

5 floor press

Each partner

Metcon (AMRAP – Rounds and Reps)

3 Rounds for Time

Partner of 2

533 Meter row

67 Burpees:

67 Dubs:

67 KB Swings 53/35:

67 Floor press 45/35.

40 Min Time Cap score the rowing as follows each meter is 1 rep
3 Rounds for Time

533m row: To signify that Michelle would always go the extra mile to help anyone

67 Burpees: The reps signifies her age and the Burpees represents that every time life knocked her down she jumped right back up to her feet

67 Dubs: This represent her work ethic and the fact that she would work twice as hard as anyone.

67 KB : This signifies her character and the fact that she would snatch you up if she thought yours was lacking.

67 Floor press . Represent her unique ability to pick you up off the floor when you were down.

40 Min Time Cap score the rowing as follows each meter is 1 rep

MAKING FITNESS FUN AGAIN

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope 2 Min WORK ON DUBS

Air Squats

Samson Lunges

Spidermans

Sit Ups

Push Ups

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Pigeon Pose

Walk Outs

COACH CORDELL’S CHOICE FUN WARM UP

Barbell Warm Up

THRUSTER WARM UP:

Start with a wall ball before transitioning to a barbell. Have athletes add weight gradually. RX for this work out is 45#.

CrossFit Games Open 17.5 Teens 14-15 (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap
Scale weight accordingly for each athlete. If they do not have DUBS then do 70 Singles.

Coaches Choice

Coach Cordell and KB’s choice if any time remaing.

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

1 Minute

Straight Legs Swings*

Active Samsons

## 45 Seconds

PVC Pass Throughs

Mountain Climbers

## 30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement prep and coaching

Crossover cables

Movement Prep

Establish Hand Width

Establish Strong Upper Back

.

3 Hip Hinges (Pockets to Knees)

3 High Hang Jump Shrugs (From The Pockets)

.

3 Hang Jump Shrugs (Going From Knees to Pockets)

3 Hang High Pulls

Each Rep Starting at Mid Shin

3 Jump Shrugs

3 High Pulls

3 Power Snatches

Snatch (EMOM 10 )

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Leave 15 min for WOD

Strategy

1. 21-18-15-12-9

2. 5 Sets of 15

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

4. 10-9-8-7-6-5-5-5-5-5-5-5

5. 5 Sets of 8 + 5 Sets of 7

Aaron Conklin – CrossFit CFE 60

Two open workouts today. Why? First they are short by time domain. 13.4 becomes a challenge about in the round of 9’s and slow right down for most people.

Then we rest 5 minutes and test our 7 minutes of burpees after being fatigued. This will prepare us to do better should we see this in the open as a repeat by itself.

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Warm-up (No Measure)

Samson

Spiderman

Toe Walk

Heel Walk

Quad Stretch

K2C

Cradle stretch

Push up to Downward Dog

Barbell Warm up

10 Scap Pull ups

10 K2E

5 T2B (if you have them)

Spend 15 minutes working up in weight and practicing the clean and jerk. Just about everyone PRed this last week you should know your numbers.

Rehearsal

5 Clean and Jerk

5 T2B

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scales 105/65

Hang Knee raises

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Shuttle Runs

Samson Lunges

Air Squats

Spidermans

Walk Outs

High Knees

Butt Kicks

Soldier Kicks

Push Up DD

Pigeon Pose

Crossover Cables

PVC Pass throughs

Around the world

Barbell Warm Up

PRACTICE JUMPING CHEST TO BAR PULL UPS AND OVERHEAD SQUATS BEFORE WORK OUT.

CrossFit Games Open 15.2 Teens Scaled (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Aaron Conklin – CFE 30

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Warm-up (No Measure)

Row

Bike

Erg

1 min each

samson lunge

Spiderman

Push up to Downward dog

Metcon (No Measure)

10 Cal Bike

10 Burpees

5 Rounds

Rest 3 min

500 meter ski erg

500 meter row

1600 meter bike

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

30 Seconds

Easy Bike

Knuckle Drags

Moderate Bike

Push-up to Down Dog

Faster Bike

Banded Good Mornings

## Alternate Barbell Warmup

10 Stiff-Legged Deadlifts

5 Strict Presses

10 Elbow Rotations

5 Back Squats

10 Good Mornings

Movement prep and coaching

Banded lat

Banded hamstring

Movement Prep

3 Push-ups

3 Frog Hops

3 Burpees

3 Lateral Barbell Burpees

With a Lighter Weight:

3 Swings to Shoulder (Each Arm)

3 Strict Press (Each Arm)

3 Push Press (Each Arm)

3 Dumbbell Hang Clean and Jerks (Each Arm)

30 Seconds Slow PVC Hinge Drill

5 Slow Hip Hinges With Barbell (Pockets to Knees)

5 Deadlifts

*Build to Lighter Deadlift Weight*

Gymnastics

Work on Dips and Pull ups

All Forms

Dips from Boxes, benches, L sit bars, banded, bull honrs, rings,

Pull ups all forms

Rehearsal

1 Round

6 Dumbbell Hang Clean and Jerks

6 Calorie Assault Bike

6 Lateral Barbell Burpees

6 Deadlifts

*Build to Workout Weight*

## 1 Round

4 Dumbbell Hang Clean and Jerks

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Alternating Dumbbell Hang Clean and Jerk (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope 2 Min WORK ON DUBS

Air Squats

Samson Lunges

Spidermans

Sit Ups

Push Ups

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Pigeon Pose

Walk Outs

COACH CORDELL’S CHOICE FUN WARM UP

Barbell Warm Up

THRUSTER WARM UP:

Start with a wall ball before transitioning to a barbell. Have athletes add weight gradually. RX for this work out is 45#.

CrossFit Games Open 17.5 Teens 14-15 (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap
Scale weight accordingly for each athlete. If they do not have DUBS then do 70 Singles.

Coaches Choice

Coach Cordell and KB’s choice if any time remaing.

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row 1 Min

Air Squats

Bear Crawl

Row 45 Sec

Samson Lunges

Spidermans

Row 30 Secs

Push Up to DD

Quad Stretch

COACH KB’s FUN WARM UP

Barbell Warm UP

Go over movements in WOD

Wall Ball

Sumo Deadlift High Pull

Box Jumps

Push Press

Row for Cals

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Each movement is done for 1 minute then transition to the next. 1 Minute rest between rounds. Scale accordingly for each athlete.

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Row 1 min

Bike 1 min

Ski 1 min

15 Air squats to med ball

10 med ball dead lift

10 med ball clean pulls

10 med ball squat cleans

couch stretch

frog stretch

Endurance

Acid bath

500 meter ski erg

500 meter row

1 mile bike

Stager the ski erg

Back Squat (5 x 5 )

65% of 1 RM

Metcon (AMRAP – Reps)

Death by med ball squat clean 20/14

At the top of every minute you will do

med ball squat clean

Increase by 1 every time until you get time caped
score is the last full round you completed

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Line Drills

samson

leg kicks

High knees

butt kicks

spiderman

quad stretch

k2c

toe walk

heel walk

Ankle stretch on rig

Downward dog

30 single unders

2 min DU Work

Work on HSPU and scales

Pull out Barbell and work up on clean

Metcon (Time)

Partners of 2

10 Rounds

60 double unders

10 HSPU

10 Cleans 95/65

Partner will hold a sandbag but not on the body

Scales for DU is 120 singles or 1:30 sec of work on DU

HSPU 5 Wall Walks

10 Pike push ups from box

10 Seated DB Press

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Coach’s choice fun warm up!

Spidermans

Samson Lunges

Walk Outs

Pigeon Pose

World’s Greatest Stretch

Wall Ball Warm Up

Metcon (Time)

Teams of 2 For Time:

50 Wall Ball Passing Sit Ups

50 Burpees

50 Pull Ups/Ring Rows

50 Box Jumps

 

Aaron Conklin – CrossFit CFE 60

Today yes we do have deadlits two days in a row by design. WE had snatch two days ago as well. You know what they feel like now we put them together.
This is a two part WOD first you have a 9 min AMRAP right into with out rest 6 min to establish a 1 Rep max Clean and jerk.
The clock will be set for 15 minutes and run continuously.
For those that have never done a split jerk here is a video to watch

https://app.wodify.com/Exercises/Exercise_Show.aspx?VideoLibraryExerciseId=73

If you cant do the split jerk dont stress you can do a push jerk which can be just as effective

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Warm-up (No Measure)

Cross over cables

Barbell Warm up

10 scape pull ups

10 hang knee raises

5 T2B

10 PVC Pipe Hinge drill

10 PVC pipe OHS

PVC Pipe Snatch Warm up

5 From each position

High Hang

Hang

Below the knee.

Movement prep and coaching

Snatch and Deadlift with barbell

Work up to your working wieght

Once at weight strip the bar

Everyone will then as a group work on barbell clean and jerk.

This can be a push jerk or split jerk

If you have never done the split jerk today is the day to practice

Rehearsal

3 T2B

3 DL

3 Snatch or G2OH

3 Clean and Jerk

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

Wellness Continum

Nutrition Science and ways to eat

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

30 Seconds

Easy Shuttle Runs

Active Samson

Plate Hops

Moderate Shuttle Runs

Active Spidermans

Plate Ground to Overhead

Faster Shuttle Runs

Push-up to Down Dog

Plate Counterbalance Squat (Press Away on Descent)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

**Plan & Build to Workout Weights**

Hinge drill with PVC Pipe

Group deadlift with Barbell

Work up in weight on Barbell

Gymnastics

15 min of HSPU work

Start with Wall walks the whole class

Then the whole class will hold a HS on the wall for as long as possible

Scale is HS hold from box or pike position

Then work on

Shoulder touches

Walke around the box

HS Hold or kick ups

HSPU Strict with mats

HSPU Kipping

Rehearsal

1 Round

8 Plate Hops

6 Shuttle Sprints

4 Deadlifts

Metcon (Time)

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift
Strength biased and conditioning all in one. Athletes will build in weight on the deadlift over the course of the 5 rounds. These are ideally done unbroken each set. We’ll have some time after teaching the deadlift to feel out the 6 weights we plan on using. Rounds start on the 0:00, 3:00, 6:00, 9:00, and 12:00. Athletes will rest the remainder of the time until the next window begins. Score today is slowest round, with the weights being recorded in the notes section. Shuttle sprints are To each line on the matts from window to wall. A rep will be counted every time athletes make one point of contact past a cone or tape. Plate hops are done to a 45# plate for all athletes.

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Work on Double Unders 5 Mins

RELAY RACE WARM UP

Air Squats

Samson Lunges

Spidermans

Pigeon Pose

Quad Stretch

Walk outs

Barbell Warm Up

Deadlift CF Kids (10,8,6,4,3,2,1)

Form before weight!
Start with light weight and be sure form is correct before going up in weight.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Scale this work out accordingly for the athlete. Do not use bodyweight for any athlete! Some may need to deadlift a kettlebell depending on form.

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

1 Minute

Easy Bike

Slow Air Squats

## 45 Seconds

Moderate Bike

Push-up to Down Dog

## 30 Seconds

Faster Bike

Band Pull-Apart + Band Pass Through

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement prep and coaching

Movement Prep

Establish Standing Tripod Connection

5 Pausing Tempo Air Squats (Feeling Points of Contact)

### Movement Prep

Establish Tight Hanging Position

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

Establish Bottom Position (Hand Position, Chest Contact, Waistband Off Ground)

5 Push-ups

3 Snatch Grip Deadlifts

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

**Build to Lighter Weight**

3 Single Power Snatches (Taking the Slack Out)

**Build to Workout Weight**

3 Power Snatches

Rehearsal

1 Round

5 Calorie Assault Bike

5 Pull-ups

5 Push-ups

5 Air Squats

5 Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

“Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats.

Scale for Pull Up is Bar row

Masters Snatch weight

75/55

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

“Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats.

Scale for Pull Up is Bar row

Masters Snatch weight

75/55

Extra METCON (AMRAP – Reps)

This is a scored endurance exercise

this is a 4 min WOD

Burpees

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row 400M

Air Squats

Lunges

Sit Ups

Push Ups

Walk outs

High Knees

Butt Kicks

Soldier Kicks

Pigeon Pose

Spidermans

Samson Lunges

Barbell Warm Up

Warm Up for Cleans

Crossfit Games Open 18.2 Teens (14-15) (Time)

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

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Girls will use 20 LB dumbells.

Boys will use 35 for RX

Scaled will be

Girls 10 LB

Boys 20 LB

Aaron Conklin – CFE 30

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Warm-up (No Measure)

30 Seconds

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

Based on your WOD Pick practice movements for 5 min

Metcon (Time)

Your choice today

50-40-30-20-10

Double unders and sit ups

or

10-15-20-25-30

KB swings and Wall Balls

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope 2 Min

Air Squats

Walking Lunges

High Knees

Butt Kicks

Soldier Kicks

BRING SALLY UP AIR SQUATS

Coach Cordell’s Choice Warm Up

Kids Dumbell Clean/Front Squat/ Snatch

Today’s strength training will be done with all dumbells! We will cover the clean, front squat and snatch utilizing only the dumbbell.

Metcon (Time)

5 Rounds for Time:

5 Cals on the bike

10 Dumbell Thrusters

15 Pull Ups/Ring Rows

Coaches Choice

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

30 Seconds

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

MOBILITY (12:00 – 15:00)

Child’s Pose on Kettlebell: 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Kettlebell Ankle Stretch: 45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back an

Movement prep and coaching

Movement Prep

15 Seconds Hops in Place (No Rope)

15 Seconds High Single Unders

15 Seconds Double Under Practice

### Movement Substitutions

Reduce Reps

1.5x Single Unders (75-60-45-30-15)

Double Under Practice (1:30-1:15-1:00-:45-:30)

Establish Bottom Position

5 AbMat Sit-ups

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

With Lighter Weight: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

**Build to Workout Weight**

*With Workout Weight:*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Gymnastics

Work on rope climbs for 12 min

Lowers

Footwork

Jump set feet stand

Half way up

Start on top of box jump up lower down hand over hand J hook for a foot break

Legless

Rehearsal

1 Round

10 Double Unders

10 AbMat Sit-Ups

5 Kettlebell Swing

5 Wallballs

Metcon (Time)

50-40-30-20-10

Double unders

Ab Sit ups

Right into

10-15-20-25-30

KB swings 53/35

Wallballs

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope/ Bike/ Row

Air Squats

Push Ups

Sit Ups

High Knees

Butt Kicks

Soldier Kicks

Samson Lunges

Spidermans

Push Up to Downward Dog

COACH KB’s CHOICE

Handstand Push-ups

If you can not do handstand push ups, try handstand holds, negative pushups, or wall walks.

Metcon (Time)

For Time:

21-15-9

KB Swings

Goblet Squats

Burpees

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

Rolling on the rower with partner 5 rounds gets a s close to 100 meters over or under is pvc pipe thrusters

Barbell warm up

Crossover cables

Couch

Wrist stretch

T sound smash

Barbell thruster WU

From a kneeling position in the bar placed in the front rack complete 10 violent hip thrusters

Then from a kneeling position butt on heels complete violent hip thrust with over head press

Front squats

Strict press

Thrusters

Work up in weight

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Aaron Conklin – CFE Endurance

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Metcon (No Measure)

10 x 10!cal bike :45 slow bike in between rounds

Rest 5 min

15 burpee

Suicide runs ( touch every line on mats and back to the wall

Rest 1 min

X3

25 pvc pipe thrusters

10 cal ski erg

10 slow push ups

X5

Rest :30 between rds

Aaron Conklin – Exagora Teen Fitness

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Coaches Choice

Today’s worn out will be a team work out! The rest is a surprise!

Aaron Conklin – CrossFit CFE 60

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Metcon (Time)

10 Rounds

Partners of 2

5 Dumbbell Hang Clean and Jerk (Left Arm)

5 Dumbbell Hang Clean and Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-ups

15/10 Calorie Assault Bike

DB 50/35 if we run out of DB use KB 53/35

Here is the kicker each team must complete 10 synco eight count body builders before moving to the next movement

Aaron Conklin – CrossFit CFE 60

We are starting to do the past years open WOD in the event there is a repeat and to get into the mode of these types of works outs.
TODAY WE WILL HAVE TWO WODS BACK TO BACK.
Why well the fitst WOD for some people will be over in 4 minutes to 8 minutes statistically. So to add in another 10 min AMRAP of similar movments fits nicely.

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Warm-up (No Measure)

20 Seconds

Easy Jog Around Box

Quad Stretch

Straight Leg Kicks

Side Lunges

Moderate Jog Around Box

Cradle Stretch

Walking Samson

Deep Side Lunges

Faster Jog Around Box

Walking Spidermans

Push-up to Down Dog (In Place)

Slow Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

10 scap pull ups

30 single unders

1 min double under practice

Build in weight for squat clean and snatch

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
We will rest 5 min between WODS

Aaron Conklin – CFE 30

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Metcon (Time)

AMRAP 15: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Remaining time row

Kettlebell: 53/35

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

Game time

5 min of dodge ball (you all get your wish) lol

Movement prep and coaching

Up Dog: 30 Seconds

From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.

Couch stretch 1 min per leg

Movement Prep

Establish Stationary Lunge Position

5 Reverse Lunges Each Side (In Place)

10 Walking Lunge Steps

5 Toes to Kettlebell

10 Scap Pull-ups

10 Second L-Hang or Knee Up Hang

1-3 Strict Toes to Bar

15 Second Finish Position Hold

5 Head Tucks (Back and Forth)

5 Strict Press

Shoulder Press (5-3-1 )

do 4 warm up sets leading up to a heavy set of 5 then increase for heavy set or 3 then 1

Athletes will have 15 minutes to build to their heavy sets of 5, 3, and 1. After some warmup sets, a good number to shoot for is 2 attempts at each rep number. 2 warmup sets, 2 sets of 5, 2 sets of 3, 2 sets of 1. 8 sets total.

Rehearsal

1 Round

2 Strict Toes to Bar

5 Strict Presses

25′ Walking Lunge

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge

45+ and scales

Kipping T2B

Reduced reps on strict T2B

T2B to a KB on the floor

Strict press 75/45

Lundge is the same
Strict T2B is much different for most of you. There is no jumping into the T2B or arch hollow swing. You can press on the bar and thats it.

Extra METCOM (Time)

Extra work for advanced members
100 Double unders for time

or 300 singles for time

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Coach Cordell’s Choice

Tabata:

Air Squats

Lunges

Sit Ups

Tuck Jumps

Crossover Cables

Turkish Get Up (5X5 )

Start with no weight and progress to dumbells and kettlebells for this. 5 Reps on each side.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Double the number of jump ropes if you’re doing singles.

Coaches Choice

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

40 Seconds :

Active Samson :

Medicine Ball Deadlifts

Active Spidermans :

Squats to Medicine Ball

Push-up to Down Dog :

Medicine Ball Ground to Overhead

Air Squats :

Medicine Ball Slams

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement prep and coaching

Chest Stretch: 1 Minute

Down Dog: 45 Seconds

Medicine Ball Squat Hold: 1 Minute

Share the Ball

One thing that tends to happen in the squat is that the chest and the ball drop towards the ground. Not only does this put athletes out of position, but it also requires the ball to travel a much further distance. The ball should be supported in front of the body with the hands pressing up from underneath. If the ball remains in a good position, a buddy would be able to come over, put their hands underneath it as well, and squat together. If the chest and ball drops, the athlete holding it is a ball hog because their buddy is now unable to play along. Don’t be a ball hog.

### Movement Prep

10 Buddy Squats (See Video [Here](https://youtu.be/0tw6TfNekDk).

5 Front Squats

5 Push Press

5 Wallballs

3 Spidermans (Each Leg)

3 Frog Hops

3 Lateral Barbell Burpees

5 Hips First Deadlifts (No Bar)

5 Hips & Shoulders Together Deadlifts (No Bar)

5 Empty Barbell Deadlifts

**Build to workout weights**

Rehearsal

1 Round

6 Wallballs

5 Deadlifts (Opening Weight)

4 Lateral Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Scales 35 Well balls

135/85

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

185/135

Scales

20 Wall Ball

185/135

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Scales

10 Wall Balls

225/155

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Slow Jog

Air Squats

Med Jog

Samson Lunges

Spidermans

Fast Jog

Push UP to Downward Dog

RELAY RACE GAME

Barbell Warm Up

Teen FItness Pausing Back Squats (5 X 4)

2 reps pausing 2 seconds in the bottom then 2 more reps.

Metcon (Time)

5 Rounds for Time:

75 Double Unders

15 Box Jumps

15 Wall Balls

Aaron Conklin – CFE 30

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Metcon (No Measure)

AMRAP 12: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

remaining time row

Kettlebell: 53/35

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

60 Seconds

Easy Bike

Active Spidermans

## 40 Seconds

Moderate Bike

Active Samson

## 20 Seconds

Fast Bike

Push-up to Down Dog

## Modified Barbell Warmup

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats

Movement prep and coaching

Banded wrist stretch

childs pose

Banded super front rack stretch

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick-Pops*

3 Pull-ups

*Kick the feet, pop the hips. No pull with the arms. Looking to find weightless feeling.

Movement Prep

15 Second Receiving Position Hold

5 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

15 Second Receiving Position Hold

5 Push Press

5 Push Jerks

**Build to Workout Weights**

Rope Climbs

Work on footwork and also try legless.

Rehearsal

1 Round

3 Calorie Assault Bike

3 Pull-ups

3 Power Cleans

3 Push Jerks

Metcon (Time)

3 Rounds:

21/15 Calorie Assault Bike

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

Scale for masters 45+ and everyone is bar row

Weight is 95/60

Everyone else scale as needed per coach
Leave 25 min for this WOD

Extra METCON (AMRAP – Reps)

Max KB squats 70/53 in 5 min

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

High Knees

Butt Kicks

Walking Lunges

Soldier Kicks

Air Squats

Push Ups

Spidermans

Samson Lunges

Bear Crawls

Quad Stretch

Knee to Chest

Push Up to Downward Dog

COACH’s CHOICE WARM UP

Pull-ups (5XMAX)

Work on STRICT pull ups first before adding the kip. Learn to engage the lats before pulling on the bar. Use a band or a box if needed to accomplish this goal today. If using the box use minimal leg strength to help with accomplishing the strict pull up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Pull Ups

10 Push Ups

15 Air Squats
Keep the hands in close to the body when doing the push ups. If needed, allow to complete the push ups from the knees as long as the hands are in close.

Coaches Choice

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP

Everyone complete crossover cables

## 1 Minute

Easy Row

PVC Pass Through

## 45 Seconds

Moderate Row

Push-up to Down Dog

## 30 Seconds

Faster Row

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

# MOBILITY (12:00 – 15:00)

## Squat Therapy: 45 Seconds

Standing in front of a wall, athletes will place both hands overhead. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. This braced and upright position is beneficial in all squats, but especially the overhead squat. Distance from the wall can be adjusted based on the athlete, but should be something they can reach full depth with heels on the ground. Nice and slow squats for :45 seconds.

## Ankle Mobility with Barbell: 1 Minute

Assuming the bottom of a squat, athletes will place an empty barbell on top of the knee. The goal here to keep the heels on the ground as the knees track over the toes to stretch the ankles.

## Squat Therapy: 45 Seconds

Re-test Squat Therapy

Movement prep and coaching

### Movement Prep

5 Hip Hinges (Pockets to Top of Knee)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

10 Slow PVC Waiter Overhead Squats

5 Slow PVC Regular Overhead Squats

5 Pausing Barbell Overhead Squats (2 Seconds In Bottom)

Snatch (6 x 3 )

Work up to a heavy set of 3 hang onto the bar

Rehearsal

1 Round

5 Hang Power Snatches (Lighter Weight)

10 Double Unders

5 Overhead Squats (Lighter Weight)

5 Calorie Row

**Build to Workout Weight**

## 1 Round

5 Hang Power Snatches (Workout Weight)

10 Double Unders

5 Overhead Squats (Workout Weight)

5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

Scale OHS with front squats

Masters 45+ Snatch is 75/45

80 singles

front squats 75/45

Bike 25/16

Extra

Hold a warrior squat for as long as possible x 10

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope / Bike / Row 2 Min

Tabata

Air Squats

Push Ups

Sit Ups

Lunges

Spidermans

Samson Lunges

Walk outs

MUSICAL MEDBALLS

Rope Climbs (5 Sets)

Work on footwork and also try legless.
Those that struggle with rope climbs do rope lowers and work on footwork. Those that can climb the rope several times in a row, work on legless climbs.

Metcon (Time)

3 Rounds for Time:

Row 400 M

2 Rope Cimbs or 5 Rope Lowers

20 Plate Overhead Walking Lunges

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Slow Bike 1 Min

Air Squats

Samson Lunges

Med. Bike 45 Secs

Spidermans

Walk Outs

Fast Bike 30 Secs

Push Ups

Sit Ups

Go Over Movements in WOD

Metcon (Time)

Teams of 3

2 Rounds for Time

30 Cal Bike

60 Pull Ups

30 Cal Bike

60 Box Jump Overs

30 Cal Bike

60 Toes to Bar or Knees to Elbows

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

:30 Seconds

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

# MOBILITY (12:00 – 15:00)

## Box Supported Ankle Stretch: 1 Minute

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

## Child’s Pose on Box: 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Movement prep and coaching

Work on all movemnts and organizing set up for class

leave 18 miin for WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Scales for new people

Wall ball squats

KB Deadlift

Box Steps

KB Press overhead

Row

Rest

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Walkouts

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

Movement prep and coaching

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Gymnastics

Pistols work

15 min

Rehearsal

1 Round

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Workout Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

10 x 10 Meter Shuttle Sprints

20 Alternating Dumbbell Snatches (50/35))
Shuttle sprints are from Rig to wall that is 1 sprint

The sit ups do inside the rig and keep the DB snatch to the exterior of the room or in front room

Extra METCOM (Time)

Extra work for advanced members
75 wall balls 30/20

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Row 400 M

High Knees

Butt Kicks

Soldier Kicks

Air Squats

Push Ups

Sit Ups

Lunges

Quad Stretch

Pigeon Pose

Spidermans

Samson Lunges

COACH’s CHOICE

Barbell Warm Up

Shoulder Press (5X8)

Strict Press. Be sure the barbell travels straight up from the shoulders. Pull the head back and then put it back “through the window.”

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Use lighter wall balls and for those that can’t reach the targets then use the open wall.

Coaches Choice

Aaron Conklin – CrossFit CFE 60

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Warm-up (No Measure)

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

2 min squat hold

couch

child pose

Movement prep and coaching

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups (Chest to Bar if Possible)

5 Lat Pressdowns (Kip Swing with Big Press Down)

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

If you have no pull ups Bar Row to collar bone touching

Establish Front Rack

5 Pausing Front Squats (Big Chest)

– – – – – – – – – – – – – – – – –

5 Front Squats (Slow on the Way Down, Spreading Floor)

6 Frog Hops

3 Pausing Burpees (Exaggerating Standard)

3 Burpees (Flopping Down)

Endurance

Burpee broad jump across the room

Rest 30 seconds

Return

x 6

Front Squat (1 + 1 )

1 pausing front squat (2 second hold) and 1 front squat from the rack

Rehearsal

1 Round

5 Chest to Bar Pull-ups

4 Front Squats (165/110)

3 Burpees

Metcon (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

From the floor

If you can not clean that weight the scaled weight is 135/80

Master 45 up

95/65

Aaron Conklin – Exagora Teen Fitness

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Warm-up (No Measure)

Slow Jog

Air Squats

Lunges

Medium Jog

Push Ups

Walk Outs

Faster Jog

Spidermans

Push Up to Downward Dog

Thunderstruck Burpees

Barbell Warm Up

Power Clean (5 Sets of 3)

Today we will work on our power cleans. Some will start and learn the foundational movement using a wall ball and progress from there.

Metcon (AMRAP – Reps)

AMRAP 12

2 Power Cleans

2 Toes to Bar

2 Box Jumps

4 Power Cleans

4 Toes to Bar

4 Box Jumps

6 Cleans

6 Toes to Bar

6 Box Jumps………

8, 8, 8… 10,10,10…..

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

:60 Seconds

Easy Bike

Active Samson + Air Squat

## :40 Seconds

Medium Bike

Active Spidermans

## :20 Seconds

Fast Bike

Push-up to Down Dog

# MOBILITY (10:00 – 12:00)

## Ankle Stretch on Post: 1 Minute Each Side

Movement prep and coaching

Assault Bike Movement Prep

Establish Sitting Position

– – – – – – – – – – – – – – – –

15 Seconds Easy

10 Seconds Moderate

5 Seconds Hard

### Row Movement Prep

Establish Sitting Position & Strap Tightness

– – – – – – – – – – – – – – – –

15 Seconds Easy

10 Seconds Moderate

5 Seconds Hard

Movement Prep

1 Minute of Single Repetitions For Quality: Single Unders

30 Seconds of Single Unders

– – – – – – – – – – – – – – – – – –

1 Minute of Single Repetitions For Quality: Double Unders

30 Seconds of Double Unders

### Movement Substitutions

Reduce Reps

3 Minutes of Double Unders

200 Single Unders

Rehearsal

1 Round

5 Calorie Assault Bike

15 Double Unders

200 Meter Row

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike
While everyone will have a different pace and break-up strategy, we should open with a pace on the bike and find a pace on the row in the middle that allows for big sets on the rope. Here are some set options to think of on the rope:

**1 Set:** 125

**2 Sets:** 65-60

**3 Sets:** 45-40-40

**4 Sets:** 35-30-30-30

**5 Sets: **25-25-25-25-25

CrossFit Exagora – Exagora Teen Fitness

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Warm-up (No Measure)

Jump Rope 2 Min

WORK ON DUBS

Tabata:

Air Squats

Push Ups

Sit Ups

Lunges

Quad Stretch

Pigeon Pose

Spidermans

Samson Lunges

COACH’S CHOICE FUN WARM UP

Ring Dips (5 X Max Effort)

Use multiple scaling options for these. Use bands between rings or dip from the edge of a box.

TEEN BARBARA (Time)

5 ROUNDS FOR TIME

5 Pull Ups

10 Push Ups

20 Sit Ups

40 Air Squats

Coaches Choice

Aaron Conklin – CrossFit CFE 60

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Metcon (Time)

Heavy DT

5 Rounds

12 Deadlift

9 Hang Cleans

6 Push Jerks

CrossFit Exagora – Exagora Teen Fitness

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Warm-up (No Measure)

Row or Bike 2 min.

High Knees

Butt Kicks

Samson Lunges

Spidermans

Air Squats

Walk Outs

Push Up to Downward Dog

3 squats and broad jump

Bear Crawl

Pigeon Pose

Quad Stretch

Front Rack Stretch

Wrist Stretch

SQUAT THERAPY

Front Squat (5X10)

Today we will focus on lighter weight and more reps. Use good form, elbows up, knees out over the toes, butt below the knees in the bottom. Drive the elbows up and knees out on the way up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

8 Cals on the Bike

5 Front Squats

5 Push Ups

5 Pull Ups

10 Ab Mat Sit Ups

CrossFit Exagora – CFE Endurance

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Metcon (No Measure)

Every 3 min on the minute for 6 rounds

12 cal bike

20 DU

10 Burpee

Time left is slow air squats for rest

CrossFit Exagora – CrossFit CFE 60

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Metcon (Time)

Partners of 2

Cash in 100 Burpee box jump overs

Then complete

100 Slam ball thrusters

100 Sand bag cleans

100 DB Clusters

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

:30 Seconds

Easy Bike

Medicine Ball Deadlifts

Easy-Medium Bike

Squat to Medicine Ball

Medium Bike

Medicine Ball Strict Press

Faster Bike

Medicine Ball Slams

# MOBILITY (12:00 – 15:00)

## Medicine Ball Squat Hold: 1 Minute

Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

## Kettlebell Ankle Stretch: 45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Movement prep and coaching

Movement Prep

Establish Hand and Foot Position

5 Front Squats

5 Push Press

5 Wallballs

With Lighter Weight:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

– – – – – – – – – – – – – – – – – – – –

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

Gymnastics

Work on all three

HSPU/HS Walking

As a class teach the kip on the floor.

Pulll (Start with current scale and progress) Jumping, banded, Top to bottom, Chin up,Ring Pull up C2B, butterfly

T2B progression

Ring Dip progression, L Sit bar dips, bull horn, Banded, From Box, Rings banded, Ring Top to bottom. Ring dips kipping, Ring Dips strict.

Rehearsal

1 Round

20 Seconds Wallballs

20 Seconds Kettlebell Swings

20 Seconds Calorie Bike

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (30/20)

1 Minute Kettlebell Swings (70/53)

1 Minute Calorie Bike

1 Minute Rest

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Childs pose

couch stretch

Movement prep and coaching

### Movement Prep

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

### Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

5 Strict Press

– – – – – – – – – – – – – – – – – – –

5 Dip & Pops (Just Legs)

– – – – – – – – – – – – – – – – – – –

5 Push Presses

Push Press (Heavy set of 10 )

Rehearsal

Round

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)



Up by 2’s Until Finish

Extra METCON (AMRAP – Reps)

GHD Sit ups in 4 min

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

:30 Seconds

Lateral Jumps Over Rope

Active Samson

Easy Single Unders

Active Spidermans

Higher Single Unders

1 Minute of 3 Push-ups + 6 Air Squats (For Quality)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

# MOBILITY (12:00 – 15:00)

## Chest Stretch: 45 Seconds

## Pigeon Pose: 1 Minute Each

Movement prep and coaching

Movement Prep

:20 Seconds Easy Singles

:20 Seconds Fast Singles (Tight Circles)

:20 Seconds Double Under Practice

### Movement Substitutions

Reduce Reps

1 Minute of Double Under Practice

75 Single Unders

5 Pausing Air Squats (Top & Bottom)

5 Air Squats

3 Clean Deadlifts

3 High Hang Jump Shrugs

– – – – – – – – – – – – – – – –

15 Second Receiving Position Hold

– – – – – – – – – – – – – – – –

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Spend time building in weight

Rehearsal

1 Round

5 Calorie Row

5 Double Unders

5 Power Cleans (135/95)

5 Pushups

5 Air Squats

Metcon (AMRAP – Rounds)

AMRAP 25:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

CrossFit Exagora – Exagora Teen Fitness

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Warm-up (No Measure)

High Knees

Butt Kicks

Soldier Kicks

Air Squats

Samson Lunges

Spidermans

Walk Outs

Cross Over Cables

Relay Races

Handstand Push-ups (3X3)

Today we are going to work on just getting upside down. Scale the handstand push ups to whatever is needed to climb the wall and be upside down for at least a few seconds.

Metcon (Time)

21-15-9

Burpee Box Jump Overs

Toes to Bar

Scaled Options:

Burpee Step Overs

Candlesticks

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

Barbell WU

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkout

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkout

3 Pausing Front Squats

3 Push Press

3 Thrusters

• – – – – – – – – – – – – – – –

Build to Lighter Weight

• – – – – – – – – – – – – – – –

3 Pausing Front Squats

3 Push Press

3 Thrusters

• – – – – – – – – – – – – – – –

Build to Workout Weight

Work on. Appropriate level pull ups

CrossFit Exagora – CrossFit CFE 60

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Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

Child’s Pose

## 45 Seconds

Moderate Bike

Active Samson + Air Squat at Top

Up Dog

## 30 Seconds

Faster Bike

Push-up to Down Dog

Wrist Stretch

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

10 Second Clean Receiving Position Hold

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

– – – – – – – – – – – – – – – – – – – –

10 Second Jerk Receiving Position Hold

4 Push Jerks

– – – – – – – – – – – – – – – – – – – –

3 Clean and Jerks

– – – – – – – – – – – – – – – – – – – –

Build to Workout Weights

Metcon (Time)

In Teams of 3 (30 Minute Cap)

3 Rounds:

75/50 Calorie Assault Bike

50 Toes to Bar

In Time Remaining:

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

30 Cleans and Jerks (205/145)

CrossFit Exagora – CFE Endurance

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Metcon (No Measure)

Line drills

Touch each line in the back room from window to wall

Everytime you return to the wall complete 3 wall balls 30/20 pounds

Rest 3 min before next WOD

Metcon (No Measure)

10 rounds of

Row a 1:45 split time for as long as possible. When it goes above 1:45 split time stop and rest 3 min

Then repeat for 10 rounds