For time: 15 Power Cleans 225/145lbs 30 Bar facing burpees 60 Wallballs 30/20lbs

Rattler CrossFit – Rattler CF

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08/17/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

a. 3×10 Good mornings

b. Slow AMRAP 5 minutes

5 Goblet squats 70/53lbs KB

5 GHD sit-ups

Back Squat (5×5 @75%)

Metcon (Time)

3 Rounds

15 Push press 135/95lbs

30 Assault Bike calories

60 Double-unders

Beginners Course Day 12

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000, shoulder mobility circuit

3. Skill Review

A. Dead Lift, with appropriately loaded weight

B. Kipping and Pull-ups

Beginners WOD (Time)

200M run

15-12-9

Squat

Push up

Body row

200M run

08/12/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

6 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 6 minutes straight.

Back Squat ( 3×3 @87.5%)

Metcon (AMRAP – Reps)

4a. Met-Con

AMRAP 5 minutes

150′ Empty sled push (75′ out 75′ back)

5 Hang power snatch 155/105lbs

Metcon (AMRAP – Reps)

4b. Gymnastics

AMRAP 5 minutes

30 Double-unders

10 Alternating weighted pistols 53/35lbs KB

Beginners Course Day 11

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000, DROM, Shoulder mobility circuit

3. Skill Review

A. Rope climb and foot clamp. Practice rope lower and climb—even if clients have a rope climb.

4. New Skill:

A. Rope lowers

B. Kettle bell swings

Metcon (Time)

WOD

Team workout:

Teams of 3 at least 3 rounds:

30 kb swings

6 rope lowers

OR

200M run

20-15-10

kb swings

2 rope lowers

Beginners Course Day 10

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Run/walk 400

3. Skill Review

A. Back squat

4. New Skill:

A. Dumb bell Snatch

B. Russian lunge

Metcon (AMRAP – Rounds and Reps)

Rounds in 10 minutes:

10 dumb bell snatch R

Russian lunge 25 ft

10 dumb bell snatch L

Russian lunge 25 ft

08/12/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 4×8 Good mornings

b. 4 Rounds

2 Rope climbs

10 Calorie row

Back Squat (4×4 @82.5%)

Strict Press ( EMOM 10 minutes 3 reps @62.5% AFAP)

Metcon (AMRAP – Reps)

Met-Con

AMRAP 15 minutes

Row 250/200m

10 OHS 135/95lbs

10 CTB pull-ups

08/11/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 5×5 RDL (Explanation Video)

b. 3×10 GHD sit-ups

c. AMRAP 4 minutes

10 Assault Bike calories

10 Kipping HSPU

Deadlift (Work up to ONE heavy set of 4 deadlifts)

Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

Metcon (6 Rounds for time)

Bitch Work

6 Rounds

Run 400m

Rest 2 minutes

Metcon (Time)

Met-Con

3 Rounds

100 Double-unders

20 SDLHP 115/75lbs