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Trainers Workout

Keith and I at the CrossFit Level II Coaches Prep Course 9/18 - 19

Monday

5 Rounds of
Deadlift x 3
Max # of Handstand Push-ups

315/7, 335/8, 335/8, 335/4, 335/5

Tuesday

"Dirty Dozen"
25 Walking Lunge steps
20 Pull-ups
50 Box Jump 20"
20 Double unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings 32k
30 Sit-ups
20 Hang squat cleans, 35lb DB's
25 Back Extensions
30 Wall Balls 20lbs

20.37

Wednesday

Back Squat
3-3-3-3-3-3-3

225 x 7
Shoulder injury, Not my proudest moment

Trainers Workout

Post "Helton" - Paul and Eddie

Monday

"The Seven's"
Seven rounds for Time of
7 Push-ups
7 Front Squats 135lbs
7 Toe to Bar
7 Deadlift 245lbs
7 Burpees
30.12

Tuesday

CrossFit Hero "Helton"
3 Rounds for Time of
800m Run
30 Front Squats 110lbs
30 Burpee's
34.16

Wednesday

Rest Day

Thursday

CrossFit "Kelly"
5 Rounds for Time of
400m Run
30 Box Jump 24"
30 Wall Ball 20lbs
31.00

Trainers Workout

Monday

Back Squat 5 sets of 3 rep's; 225, 245, 265, 275, 275

Handstand Push-ups and Pull-ups; 21, 15, 9 rep's = 22.14

Tuesday

CF Footbal WOD Volkswagen
Bench Press @ Body Weight and Pull-ups; 21, 15, 9 rep's = 11.14

Power Clean + 5 Front Squats 88/3, 110/3, 135/3

Wednesday

As Many Rounds As Possible in 20 min
5 Thrusters 95lbs, 10 Push-ups, 7 Pull-ups
12 rounds

Row; Max distance in 3 min = 834m

Trainers Workout

Sunday; Hellen on Steroids
1,200m Run
63 KB Swings 24k
36 Pull-ups
800m Run
42 KB Swings 24k
24 Pull-ups
400m Run
21 KB Swings 24k
12 Pull-ups
(25.13)

1 rep Max Push Press 180lbs

Monday; AMRAP 20min
7 Back Squat 185lbs
10 OH Lunge Right 45lbs
7 Burpee's
10 OH Lunge Left 45lbs
(6 Rounds completed)

Tuesday; 3 Rounds for Time
10 Snatch 95lbs
200 yard sprint
(4.54)

HSPU; 7,5,4,5

Wednesday; Rest day

Thursday; 2 Rounds x 24 reps
Deadlift 240lbs
Box Jump 30"
Wall Ball 20lbs
Bench Press 155lbs
Box Jump 30"
Wall Ball 20lbs
Clean 120lbs

Friday; 10 Rounds
10 Thrusters 95lbs
10 Ring Push-ups
(16.57)

Trainers Workout

The look of satisfaction, knowing that I have given all that is within me...

#1) 5 Rounds for Time;
5 Squat Clean Thrusters 135lbs
10 Chest to Bar Pull-ups
11.30

#2) 2 Rounds for Time;
50 Wall Ball 20lbs
50 Double Unders
10.40

Trainers Workout

5 Rounds for Time;

15 Thrusters 125lbs

400m Run

24.41