dev@biglittlegyms.com

Day 5WOD 160805 warm-up – Coach’s Choice Aerobic Flow Friday!*Choose a barbell complex that feels good in your belly!Option 1 – 1 power snatch + 1 hang snatch + 1 snatchOption 2 – 1 power clean + 1 hang squat clean + 1 clean & jerkA. 10 sets @ aerobic flow pace… barbells not to […]

Day 4WOD 160804 warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… barbells not to exceed 135/9515 deadlifts15 hrpurest to 10:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 135/955 shoulder to overhead3 rope ascents – OR – 7 burpee pull-upsrest to 20:00 on timer, then CC. 1000m row

Day 3WOD 160803 warm-up – Coach’s Choice A1. 10sec AD sprint @ 100% effort, no rest b/t A1 & A2A2. 200’ farmer’s carry, rest until 3:00 on timer, x 4… work @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 10:00 to prep & build a 3 rep touch-n-go power clean… C starts

Day 2WOD 160802 warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15-12-9-6-3thrusters… perform 200m run + 30sec FLR after each set rest to 25:00

Day 1WOD 160801 warm-up – Coach’s Choice A. EMOM 5:00 – 5 shoulder to overhead… -add 5-10lb each minute-subtract 1 rep each set (5, 4, 3, 2, 1)-start with strict press, then move to push press/jerk@ minute 6:00 on timer, start BB. 8 x 20sec row sprint @ 100% effort, rest 1:40 b/t setsrest to

CrossFit Games Individual Event 9 RedShed Version: For Time: 15 Ring Push-ups (Feet elevated on 20" box) 15 Back Squats (115/80#) 20 Burpees over bar 12 Ring Push-ups (Feet elevated on 20" box) 15 Front Squats (105/65#) 15 burpees over bar 9 Ring Pushups 15 Overhead Squats (95/55#) 10 Burpees over bar

Day 5WOD 160729 warm-up – Coach’s Choice Aerobic Flow Friday!A. CFG Masters/Teen Event 3 – RedShed Version!4 rounds for time of:600m sandbag – OR – med ball run… Athlete’s Choice20 burpee box jumps… boxes not to exceed 24”/20”B. post WOD body maintenance

Day 3WOD 160727 warm-up – Coach’s Choice A. 8 x 30/30 row @ 80-90% aerobic effortrest and prep… B starts @ 15:00 on timerB. CFG Masters/Teens Event 1 – RedShed Version!AMRAP 20:00 @ 80-90% effort8 deadlifts… barbells not to exceed 335/20540 GHD sit-ups (60 abmats)80 double-unders (50 bjsd @ 20”)4 rope climbs (12 pull-ups +

Day 2WOD 160726 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:300:00, 2:30, 5:00, 7:30, 10:00, 12:30B. @ 15:00 on timer, perform 200’ walking lungesrest to 20:00 on timer, then CC. CFG Masters/Teens Event 6 – RedShed Version! 3 rounds for time of: 12 thrusters… barbells not to exceed 115/80 6

Day 1WOD 160725 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15 back squats + 200’ overhead plate carry + 10 abmat sit-ups12