The 307 PROGRAM
WORKOUT OF THE DAY
CrossFit Frontier is looking for a few more volunteer judges for the Wyoming Open on August 3-4 in Cheyenne. If you're not competing but still want to be involved, this is a great way. Let us know. Here's a link.
Strength: Shoulder Press 5x3
WOD: "Incredible Hulk"
20 Min AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
REC: Reverse Hyper and GHD Hip extensions/Ham Raises (3x10 each)
STRENGTH: Strict Pull Ups - 4 sets of max reps, rest between sets.
WOD: 5 Rounds for Time
9 Bench Press (135/95)
15 Burpees
21 Double Unders
REC: Work on improving GHD Sit Ups, Reverse Hyper and Hip Extensions, work on Ham Raises for an extra challenge. If there is time, work for 3 sets of 10 reps each.
Hopefully everyone had a Merry Christmas, now it's time to get back to work!
Strength Circuit: Do the following reps for 3 rounds, not for time, but don't waste time either.
12 Man-Makers
15 Reverse Hyper
10 GHD Ham Raises or scale to Hip extensions
WOD: Inverse Reps or time
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
of
Box Jumps (30/24)
Deadlifts (225/155)
So round 1 is 10 box jumps and 1 deadlift. Round 2 is 9 box jumps and 2 deadlifts, round 3 is 8 box jumps and 3 deadlifts and so on.
REC: Shared burden 1 mile for time.
Announcement: Starting tomorrow we are adding a Monday morning 5:15 class and a Tuesday evening 5:30 P.M.! Boo Yeah! Many of you had asked about having these classes and we heard you. So, show up and get your fit on.
WEEKLY WARM UP:
Run or Row as usual
10 Air Squats against the wall
10 GHD Hip Extensions
10 Hand Stand Push Ups
10 Pull Ups
SKILL: Knee Snatch w/ PVC
Practice the snatch from the knee position. As we get closer to the end of our Squat Snatch progression, developing explosive hips is essential to increasing your max, and just plain good for fitness and body awareness. You can increase weight to a trainer or regular barbell.
WOD: "McFlurry" (Hero WoD)
400 M run
21 cleans (185/135)
21 Pull ups
400 M Run
15 Thrusters (45/35)
15 Pull ups
400 M Run
9 Cleans (185/135)
9 Pull ups
400 M Run
Just so everybody does it the same way you only get one bar and Cleans are from the ground each time. So, you will start with the bar loaded to the weight you'll do Cleans at, then strip the bar for the thrusters, then add the weight back on for the final Cleans.
REC: GHD Sit Ups - 3x15. If you are working your way up and have been only going back to parallel, start increasing your depth with these sets.
If you sub Abmat Sit ups, do 100 Abmat Sit ups for time.