Monday 5.18 – Saturday 5.23

Monday 5.18 – Saturday 5.23
Monday 5.18 – Saturday 5.23


Notice: Undefined index: subtitle in /home2/crossfitzion/public_html/wp-content/plugins/designthemes-core-features/custom-post-types/templates/single-dt_workouts.php on line 84

Muscle Group:


Notice: Undefined index: muscle_group in /home2/crossfitzion/public_html/wp-content/plugins/designthemes-core-features/custom-post-types/templates/single-dt_workouts.php on line 86

Categories:

Equipment:


Notice: Undefined index: equipment in /home2/crossfitzion/public_html/wp-content/plugins/designthemes-core-features/custom-post-types/templates/single-dt_workouts.php on line 92

Hope everyone is well and ready to WOD!!!

Your support has carried us through these tough times and FINALLY, after two long months, we are scheduled to re-open on 5/24.

We will not be back to normal, but we will be able to WOD.

We plan on easing back into things over a three week period. We will use lighter weight, shorten the WODs and work with some less complex movements.

Additionally, class size will be limited!! It will be essential that you RSVP and equally important to Un-RSVP to allow anyone on the waitlist to join if you are unable to.

We will use the front door to enter the gym and the back to leave. If you park out back, please walk around to the front to enter. If you arrive early, wait in the car, we can only allow so many people inside at one time.

RULES FOR OPENING:
*Wash your hands upon entering!*
◦ No gym bags allowed
◦ Members will be in Stations
◦ RSVP is required
◦ No water fountain-bring your water
◦ No chalk-Bring your own chalk
◦ Ceiling fan circulating air up
◦ No floor fans
◦ Spray bottles are bleach – use with care
◦ No childcare will be provided- no children are allowed
◦ Mask and face shields are available, but not required

*Murph*
Sunday 5/24 and Monday 5/25 we will do 1/2 Murph!  30 minute time cap!

You MUST RSVP!! Class times will be posted on the website and on the WODhopper class RSVP list.

RETURNING EQUIPMENT
Please bring all borrowed equipment back to the gym when you come for the Murph WOD on Sunday or Monday, so we can resume class on Tuesday the 26th. If you are unable to return your equipment by Monday 6/25please contact Ali at 858-356-8848 and coordinate a time to do so ASAP.

Thank you all for the support! I’m sure we are equally excited to see everyone and WOD again!

MONDAY

WOD
WARM-UP
ON A 10:00 RUNNING CLOCK…
3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

WORKOUT
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down 400m Run
*Weight Vest Optional

Home WOD
Warm-up
WARM-UP
4 ROUNDS (6 MINUTE CAP)
5 Up-Downs
6/6 DB Front Squat
10 Tuck-ups
30 Single Unders

STRENGTH
6 SETS ON A 12:00 CLOCK
10/10 DB Goblet Split Squats
(Score is Weight)

WORKOUT EVERY 2:00 FOR 5 SETS
15 DB Front Squats
Max Double Unders in remainder of time

 

Tuesday

WARM-UP
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

STRENGTH
ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift

WORKOUT
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110) Toes to Bar
*50 Double Unders after each full set

Home WOD

WARM-UP
AMRAP x 5 MINUTES
100m Run
10 Sit-ups
5/5 Single Arm DB Deadlift
5/5 Single Arm DB Strict Press

STRENGTH
5×3
Hang Power Snatch*

WORKOUT
FOR TIME 4-6-8-10-12-10-8-6-4
Weighted Sit-ups
Alt. DB Power Snatch
*200m Run after each full Round.

Wednesday

WARM-UP 2:00 EZ ROW…
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

STRENGTH
5 SETS*
1 Push Press +
2 Push Jerk +
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)
15/12 Cal Row

Home WOD

Warm up
3 rounds
10 up down
10 air squats
30 DU/0:30 jump rope

3 ROUNDS FOR MAX REPS 1:00 – DB Thrusters
1:00 – DB Sumo Deadlift High Pull 1:00 – Up-Downs
1:00 – DB Push Press
1:00 – Double Unders
-1:00 Rest b/t Rounds-

Thursday

WARM-UP
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

WORKOUT
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is… 1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

Home WOD
WARM-UP
AMRAP x 6 MINUTES
100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls or DB Bent Over Rows
15 Banded Strict Press or Single DB Strict Press

WOD

WORKOUT
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans

Friday

WARM-UP
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to 1⁄2 Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

STRENGTH
ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch*
*Power or Full, Athlete Choice (Score is Load)

BENCHMARK WORKOUT “ISABEL”
FOR TIME
30 Power Snatch (135/95)

Home WOD
WARM-UP
AMRAP x 7 MINUTES
6 Bootstrappers
8 Tempo Air Squats (21X1)
10 PVC Good Mornings
20 Plate Jumps or Jumps Over DB
10 Reverse Lunges

WORKOUT
EMOM x 10 MINUTES
12 DBL DB Russian Swings
12 Air Squats

Saturday

WARM-UP
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP 5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while
P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while
P2 army crawls under their body Switch after 5 reps

WOD
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests.
Athletes must switch on the rower every 250m meters.
Workout must be completed in order.
Athletes can split the reps of the WB or Burpee any way b/t partners.
Home WOD
WARM-UP
EMOM x 6 MINUTES
MIN 1 – :45 DB Curl to Arnold Press
MIN 2 – :45 Bike or Cardio Choice
MIN 3 – :45 Renegade Row

WOD
3 ROUNDS FOR TIME
25/20 Cal Bike or 2:00 Cardio Choice
15 DB Push Press
200m Run
15 DB Push Press
25/20 Cal Bike or 2:00 Cardio Choice

Photo Gallery