Beginners Course Day 8

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

400 run/walk, DROM, shoulder mobility circuit

3. Skill Review

A. Standing press out of the rack. 3 sets of 5 at appropriate weight (25#-45#).

4. New Skill:

A. Burgener WU

B. Dumbbell Hang Power cleans

C. Sit-ups

Metcon (Time)

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

Dumbbell clean

sit up

Happy Birthday Zetty Alaniz 27 years old

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 4×10 Reverse hyper

b. 3×12 Hip Extension

c. AMRAP 4 minutes

5 Burpees to target

5 CTB pull-ups

Back Squat (5×5 @72.5%)

Metcon (Time)

Met-Con

21 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

15 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

9 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

Beginners Course Day 7

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000,

DROM and shoulder mobility circuit

3. Skill Review

A. Dead lift. Start with PVC lifting series then move to the bars. Should be lifting between 35# and 75#. Be super critical on form—and go back to lighter weight.

4. New Skill:

A. Kipping pull-up

Metcon (Time)

Chipper: 2 heats with stagger start

Run 400m

15 lunges on each leg

15 body rows

15 thrusters

15 KTE

Row 400m

Beginners Course Day 6

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

400 run/walk,

DROM

Shoulder mobility circuit

3. Skill Review

A. Standing press out of the rack, with some load—25#-35#

4. New Skill:

A. Wall Ball

B. Foot clamp on rope

Metcon (Time)

5 rounds for time:

7 wall ball

7 pushup

7 body rows

OR

5 rounds for time

10 wall ball

5 pushup

08/07/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

Warm-up

5 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 5 minutes straight.

Back Squat (3×3 @85%)

Metcon (Time)

Met-Con

5 Rounds

5 Power snatch 155/105lbs

10 Box jumps 30/24″

Beginners Course Day 5

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

500 Row, DROM

3. Skill Review

A. Standing press with PVC

4. New Skill:

A. Shoulder mobility circuit

• 5 over head pass through with PVC with active shoulders

• 5 overhead squats with PVC

• 5 kips on bar

B. Standing press out of rack

C. Knee to elbow progression

Metcon (Time)

3 rounds of:

300 M Row

5 KTE

10 dumb bell push press

If more than 5 athletes

One group will rest while 2nd group goes for each round

08/06/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

3 Rounds of:

400m Run

30 Double Unders

Shoulder Press (EMOM for 10min 3 Strict Shoulder Press)

Metcon (3 Rounds for reps)

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Beginners Course Day 4

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

500 Row (review technique if necessary), DROM

3. Skill Review

A. Dead lift

4. New Skill:

A. Kipping

B. Jumping Pull Up

C. Walking lunges

Metcon (Time)

3 rounds for Time.

Run 200m

Lunge 30 ft

10 jumping pull-ups

08/04/2015

Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

Warm-up

a. 3×10 GHD sit-ups

b. 3×10 Reverse hyper (if available)

c. 3 Rounds

15 Assault Bike calories

15 Empty bar thrusters

Back Squat (4×4 @80%)

Metcon (Time)

Met-Con

Run 1 mile

30 Toes to bar

60 Double-unders

20 Toes to bar

40 Double-unders

10 Toes to bar

20 Double-unders

Beginners Course Day 3

Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

DROM (dynamic range of motion)

3. Skill Review

A. Dead lift

4. New Skill:

A. Rower

B. Thruster

Metcon (3 Rounds for time)

3 Rounds of:

Row 200M

10 thrusters

Time each interval

(one person rests while partner goes)

3 times each (approx 3 min rest)