Sept. 08-12

Training Plan:

This weeks focus is on longer duration metcons. The outcome is an elevated level of conditioning and muscular endurance. The strength focus this week includes over head position and strength, and core strength. This week includes some new themes such as tabata, crossfit poker, and lastly includes a WOD In Memoriam of 9/11.


Mon 08
S/S
Single Arm Kettlebell Overhead Squat    (S.A.K.B.O.H.S)

E3MOTM for 12 min

5 from the ground front squats + 4/4 each arm S.A.K.B.O.H.S

Progressive weights for all levels

WOD
Tabata
8 rnds of 20 sec work 10 sec rest for each exercise

Cal Row                   E-30/24  80/53    RX- 24/20  53/35    S-choice
HR Push Ups
Box Jumps
KB Swings (russian)

1 min rest between rounds


Tue 09
S/S
Shoulder to Over Head 16 min time cap

Strict Press 8-8-8
Push Press 6-6-6
Jerk           3-3-3

WOD
Carry Chipper

40m Farmers Carry  (F.C)     E- 80/53  RX- 53/35   S- 35/25
20 T2B
40m F.C
20 DU's
40m F.C
20 Pull Ups
40m F.C
20 Cal Row
40m F.C
20 Ring Dips
40m F.C
20 Push Ups

Buy out 150 Double Unders

Wed 10
S/S
Good Morning & RDL's  15 min time cap

Good Mornings 8-8-8-8
+ sit ups 4x20

then

RDL 5-5-5
+ T2B/V-ups   3x10

WOD
20 min AMRAP

100m Run
5 Tire Flips
10/10 Sledge

After every round mandatory 1 min rest
Can work with partner

Thur 11
S/S
Coach Led based on group needs 15 min time cap

In Memoriam of 9/11

1 round per year past... 13 years       E- 185/135    RX- 135/95   S- 95/65

1                      9 DL
                     11 Box Jumps
2                     9 Squats (Barbell Front or Back)
                     11 Pull Ups
3                     9 DL
                     11 Sit Ups
4                     9 Squats 
                     11 Push Ups
5                     9 DL
                     11 Box Jumps
6                      9 Squats
                     11 Pull Ups
7                      9 DL
                     11 Sit Ups
8                      9 Squats
                     11 Push Ups
 9                     9 DL
                     11 Box Jumps
10                    9 Squats
                     11 Pull Ups
11                     9 DL
                     11 Sit Ups
12                     9 Squats
                     11 Push Ups
13                      9 DL
                     11 Box Jumps

Fri 12
S/S
Double Unders

EOMOTM for 10 min   ME DU's

WOD
Crossfit Poker

*Remember only 5/6/7/8 o'clock classes... staff at granite games