This week is the last week of our two week deload finishing an 8 week training cycle. Expect lots of Crossfit fun! We will begin another 7 week training cycle next week and are very excited about the progress we expect.
Mon 27
Skill- Snatch and C&J
The goal of Monday is to establish a baseline from which we can gage the progress of our Olympic lifts. This will give us valuable knowledge on which to base training loads for the next cycle. Complete a Hang/Power/or full squat variation of both lifts (what you are comfortable with).
Lift 1- Snatch 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)-based on skill & experience
Complete as much of the ladder as you can- 1-3 reps @ each weight
Women's/ Scaled
35 28 (training bar + 10lb bumpers)
55 35
65 42 (junior bar + 10lb bumpers)
75 52
85...* 62... *Progress from here is individual
Men's Scaled
65 45
95 65
115 85
125 95
135...* 105...* Progress from here is individual
Lift 2- C&J 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)- "experience"
Women's Scaled
55 28
75 42
85 62
105 85
125...* 105...*Progress from here is individual
Men's Scaled
95 65
115 95
135 115
155 135
175...* 155...*Progress from here is individual
Tue 28
Skill- RDL
Strength
RDL 6-6-6-6
KB Snatch 4x8/8
WOD
4 RNDS 4 time E-245/185 RX-205/145 S-*see coach
5 MU/C2B/Pull Ups
10 Deadlift
10 Jumping Lunge
10/20/30 Shuttle Run
Wed
Skill- HSPU/Walks/Holds
8 Rounds of 30 sec ME
Strength
Strict Chin Ups 4 rounds of ME
+ Russian Twist x15/15
WOD
17 min AMRAP E-155/105 RX-115/75 S-85/55
6 Squat Clean
12 Box Jump 24/20
18 Cal Row
24 DU's
Thur
Skill- DU's
10 min 30 sec on 30 sec off
Strength
4 Rnds
Front Rack Walking Lunge 7/7 +
Slams 10
WOD
For Time
100 DU Buy in...
"time starts after buy in complete"
2 RNDS of... Scaled-50 DU's or 100 Singles
10 KB SDLHP
25 Push Ups
10 KB SDLHP
25 Pull Ups
10 KB SDLHP
25 Sledge
Fri
Skill- Muscle Ups
3-3-3-3-3
Transitions/C2B/Pull Ups
5-5-5-5-5
Strength
Single Leg KB OH Press
Good Mornings
8-8-8-8
WOD
Super "duper" Chipper
Complete 1 Round of the following:
Cindy
Elizebeth (round of 21)
Cindy
Diane
Cindy
Annie
Cindy
Helen
Cindy
Barbara
Ask your coach for scaling options.
Sunday, October 26, 2014
Monday, October 20, 2014
Oct 20-24
This week includes the Crossfit Total and lots of chippers. Also, next Monday we will test the C&J and Snatch movements so prepare accordingly. If you cannot complete the total on Monday, it is recommended to make it up during an open gym time.
Mon
CF Total- all classes
Establish a repetition maximum in the Squat, Press, & Deadlift
If you are not prepared to complete a 1rm, ask your coach on a repetition maximum that will be appropriate. Remember, technique provides the correct leverage to achieve your best.
Tue
Skill- T2B
3 min AMRAP of T2B & KB Swings
Rest 1 min...
Repeat
Strength
12-9-6 Target wt- 60-70%
Snatch & Pull ups
Add weight then
9-6-3 Target wt- 70-75%
Snatch & Pull Ups
WOD
Chipper-
5 Burpee Box Jump Overs
10 T2B
15 Wall Balls
20 Push ups
25 Cal Row
30 Push ups
35 Sit ups
40 BW Squats
45 KB Swings
50 Sit ups
Wed
Skill- DU's
3 min AMRAP
15 DU's
5 Box Jumps
Rest 1
Repeat
Strength
RDL- 8-7-6-5
+ 4x12 V-ups
WOD
Chipper- 12 min AMRAP
20 DU's
20 Sit Ups
20 Cal Row
20 Sit Ups
20 KB Swings
20 Sit Ups
Thur
Skill- Muscle ups/Pull Ups/Kipping
10 min EOMOTM
3 Muscle Ups
or 3-6 Strict Pull Ups or C2B
or 10-15 Kipping Pull Ups
Strength
C&J
9-6-3 C&J & Box Jumps Target wt. 60-70%
Then add weight
6-4-2 C&J & Box Jumps 70-75%
WOD
Burpee - 7 min AMRAP
Mon
CF Total- all classes
Establish a repetition maximum in the Squat, Press, & Deadlift
If you are not prepared to complete a 1rm, ask your coach on a repetition maximum that will be appropriate. Remember, technique provides the correct leverage to achieve your best.
Tue
Skill- T2B
3 min AMRAP of T2B & KB Swings
Rest 1 min...
Repeat
Strength
12-9-6 Target wt- 60-70%
Snatch & Pull ups
Add weight then
9-6-3 Target wt- 70-75%
Snatch & Pull Ups
WOD
Chipper-
5 Burpee Box Jump Overs
10 T2B
15 Wall Balls
20 Push ups
25 Cal Row
30 Push ups
35 Sit ups
40 BW Squats
45 KB Swings
50 Sit ups
Wed
Skill- DU's
3 min AMRAP
15 DU's
5 Box Jumps
Rest 1
Repeat
Strength
RDL- 8-7-6-5
+ 4x12 V-ups
WOD
Chipper- 12 min AMRAP
20 DU's
20 Sit Ups
20 Cal Row
20 Sit Ups
20 KB Swings
20 Sit Ups
Thur
Skill- Muscle ups/Pull Ups/Kipping
10 min EOMOTM
3 Muscle Ups
or 3-6 Strict Pull Ups or C2B
or 10-15 Kipping Pull Ups
Strength
C&J
9-6-3 C&J & Box Jumps Target wt. 60-70%
Then add weight
6-4-2 C&J & Box Jumps 70-75%
WOD
Burpee - 7 min AMRAP
Sunday, October 12, 2014
Oct 13-17
Training Outcome- This weeks focus is on preparing for next weeks CF total. Also, conditioning has been spread throughout the training sessions to focus on training the lactate threshold and it's recoverability.
Monday
Skill- Pistols
EOMOTM for 10 min- complete 8 KB Swings "heavy"
"during recovery, practice pistols"
Scaled- "during recovery, complete 6 goblet squats"
Strength
Back Squat
3-3-3-3-3 87-93%
Scaled- 7-7-7-7-7
WOD
2 Rnds 4 Time
500m Row
100 DU's
Run 2 Laps
Scaled- 250m row, 50 singles, 1 lap- Complete 2 rnds
Tuesday
Skill- Thrusters E5MOTM for 30 Min Complete 12 Thrusters
"Let clock run after warm up"
E-115/85
RX- 95/65
S- 65/45
Strength
Complete 4 rounds of the following
Barbell or Plate Good Morning x 8
+ T2B or V-ups x 10
+ Russian Twists x 20
WOD
50 Wall Balls Scaled- 5 Push Ups & 5 Pull ups/ or 10 Ring Rows
Then 5 rnds of...
10 HR Push Ups
10 Pull Ups
Then 500m Row
Wednesday
Skill- Row
Establish 50 Cal Row Time & Distance
Strength
Deadlift
3-3-3-3-3
Scaled 7-7-7-7-7
WOD
10 ----> 1 KB swings E- do burpee box jumps @24/20
1 ----> 10 Burpees
Thursday
Skill- Snatch EMOTM 2 Sn
"progressive weight" Goal is 65-75%
Scaled- Hip Snatch + Hang Snatch + 2 OH squats
Strength
Press
3-3-3-3-3 @ 87-93%
Scaled 7-7-7-7-7
WOD
Bear Complex EOMOTM for 18 Min
1 Clean E-215/155 RX- 155/115 S-95/65
1 Fnt Sqt
1 Shoulder to OH
1 Back Squat
1 Shoulder to OH
Friday
Skill-
Strength-
WOD- Fran
21-15-9 Thrusters & Pull Ups@95/65
Monday
Skill- Pistols
EOMOTM for 10 min- complete 8 KB Swings "heavy"
"during recovery, practice pistols"
Scaled- "during recovery, complete 6 goblet squats"
Strength
Back Squat
3-3-3-3-3 87-93%
Scaled- 7-7-7-7-7
WOD
2 Rnds 4 Time
500m Row
100 DU's
Run 2 Laps
Scaled- 250m row, 50 singles, 1 lap- Complete 2 rnds
Tuesday
Skill- Thrusters E5MOTM for 30 Min Complete 12 Thrusters
"Let clock run after warm up"
E-115/85
RX- 95/65
S- 65/45
Strength
Complete 4 rounds of the following
Barbell or Plate Good Morning x 8
+ T2B or V-ups x 10
+ Russian Twists x 20
WOD
50 Wall Balls Scaled- 5 Push Ups & 5 Pull ups/ or 10 Ring Rows
Then 5 rnds of...
10 HR Push Ups
10 Pull Ups
Then 500m Row
Wednesday
Skill- Row
Establish 50 Cal Row Time & Distance
Strength
Deadlift
3-3-3-3-3
Scaled 7-7-7-7-7
WOD
10 ----> 1 KB swings E- do burpee box jumps @24/20
1 ----> 10 Burpees
Thursday
Skill- Snatch EMOTM 2 Sn
"progressive weight" Goal is 65-75%
Scaled- Hip Snatch + Hang Snatch + 2 OH squats
Strength
Press
3-3-3-3-3 @ 87-93%
Scaled 7-7-7-7-7
WOD
Bear Complex EOMOTM for 18 Min
1 Clean E-215/155 RX- 155/115 S-95/65
1 Fnt Sqt
1 Shoulder to OH
1 Back Squat
1 Shoulder to OH
Friday
Skill-
Strength-
WOD- Fran
21-15-9 Thrusters & Pull Ups
Sunday, October 5, 2014
Oct 6-10
Training outcome- This week begins another progression in our strength cycle which culminates with the Crossfit Total.
Mon
Skill- C&J
E- Cl + Fnt Sqt + J + Behind Neck J
RX- Cl + Fnt Sqt + J
S- Hang Cl + 2 Fnt Sqt + 2 Jerks
"Progressive Weight"
Strength
Deadlift
5-5-5-5-5
WOD
5 min AMRAP
5 Pull Ups
5 Box Jumps
15 DU's
Rest 2 min
4 min AMRAP
5 Box Jumps
10 KB Swings
15 DU's
Rest 1 min
3 min AMRAP
5 Pull Ups
10 KB Swings
Post # of Reps for each AMRAP
Tue
Skill- T2B/K2E
5 Rnds of 100m Row & ME T2B/K2E
Scale- 10 v-ups
Strength
Press
5-5-5-5-5
WOD
Thruster Ladder- 12 min time cap
Complete as much of the ladder in allotted time- post finsh time & weight
Ladder # 1 Reps Ladder # 2
28 10 65
42 9 85
55 8 105
65 7 115
75 6 125
85 5 135
95 4 145
105 3 155
115 2 165
125 1 175
Wed
Skill- Dips & Muscle ups
12 min time cap
Practice transitions
WOD
5 K Run/ Row
Scale- ask your coach
Thur
Skill- Snatch
EMOTM for 12 Min
E- 2 Snatch
RX- 1 Sn + 1 Hang Sn
S- Hang Sn + 2 OH Sqt
"Progressive Weight"
Strength
Back Squat
5-5-5-5-5
WOD
1 Min AMRAP
HSPU
Rest 1 Min
2 Min AMRAP
10 Push Ups
10 Pull Ups
Rest 2 Min
3 Min AMRAP
Wall Balls
"Post Total Reps to board"
Fri
Skill- Hand Stand Walks & being upside down
Strength- RDL 5x7 progressive weight
During rest- pick a individual skill to work on
WOD
14 min AMRAP by Doc
5 Pull Ups
10 Burpees
20 Wall Balls
PS... it was a 20 min amrap of 20 wall balls & 20 Burpees
but we knocked sence into him
Mon
Skill- C&J
E- Cl + Fnt Sqt + J + Behind Neck J
RX- Cl + Fnt Sqt + J
S- Hang Cl + 2 Fnt Sqt + 2 Jerks
"Progressive Weight"
Strength
Deadlift
5-5-5-5-5
WOD
5 min AMRAP
5 Pull Ups
5 Box Jumps
15 DU's
Rest 2 min
4 min AMRAP
5 Box Jumps
10 KB Swings
15 DU's
Rest 1 min
3 min AMRAP
5 Pull Ups
10 KB Swings
Post # of Reps for each AMRAP
Tue
Skill- T2B/K2E
5 Rnds of 100m Row & ME T2B/K2E
Scale- 10 v-ups
Strength
Press
5-5-5-5-5
WOD
Thruster Ladder- 12 min time cap
Complete as much of the ladder in allotted time- post finsh time & weight
Ladder # 1 Reps Ladder # 2
28 10 65
42 9 85
55 8 105
65 7 115
75 6 125
85 5 135
95 4 145
105 3 155
115 2 165
125 1 175
Wed
Skill- Dips & Muscle ups
12 min time cap
Practice transitions
WOD
5 K Run/ Row
Scale- ask your coach
Thur
Skill- Snatch
EMOTM for 12 Min
E- 2 Snatch
RX- 1 Sn + 1 Hang Sn
S- Hang Sn + 2 OH Sqt
"Progressive Weight"
Strength
Back Squat
5-5-5-5-5
WOD
1 Min AMRAP
HSPU
Rest 1 Min
2 Min AMRAP
10 Push Ups
10 Pull Ups
Rest 2 Min
3 Min AMRAP
Wall Balls
"Post Total Reps to board"
Fri
Skill- Hand Stand Walks & being upside down
Strength- RDL 5x7 progressive weight
During rest- pick a individual skill to work on
WOD
14 min AMRAP by Doc
5 Pull Ups
10 Burpees
20 Wall Balls
PS... it was a 20 min amrap of 20 wall balls & 20 Burpees
but we knocked sence into him
Thursday, October 2, 2014
Fri 10.03
Skill
Snatch &/or gymnastic movements
WOD
Crazy 8's - Kayla J
8 Rnds of Scaled Movements
-8 HSPU HR Push Ups
-8 Wall Balls
-8 Pull Ups Ring Rows
-8 Snatches @75/55 Hip Snatches
-8 Burpee Over Bar
-8 Front Squats @135/85
-8 Shoulder to Overhead @95/65
-8 Toes to Bar Knees 2 Elbow/V-ups
Scaling Options- complete 4 or 6 rounds instead of 8
*part of this WOD is having to inconvenietly change weight on your barbell
-if you need to scale weight, please ask your coach
Snatch &/or gymnastic movements
WOD
Crazy 8's - Kayla J
8 Rnds of Scaled Movements
-8 HSPU HR Push Ups
-8 Wall Balls
-8 Pull Ups Ring Rows
-8 Snatches @75/55 Hip Snatches
-8 Burpee Over Bar
-8 Front Squats @135/85
-8 Shoulder to Overhead @95/65
-8 Toes to Bar Knees 2 Elbow/V-ups
Scaling Options- complete 4 or 6 rounds instead of 8
*part of this WOD is having to inconvenietly change weight on your barbell
-if you need to scale weight, please ask your coach
Wednesday, October 1, 2014
Thur 10.02
Skill
C&J
E-5x1 @ 90%
RX- 5x2 @ 80-85%
S- Hip Cl + Hang Sqt Cl + 2 Jerks
Strength
Strict Press
1-1-1-1-1
@90-95%
Scale- 7-7-7-7-7 @ 75%
*can work on skill during rest
WOD
EMOM for 10 min
2 Box Jumps E- 40"/30" RX- 32"/26" S-24"/20" *single unders
10 DU's
2 Burpees
C&J
E-5x1 @ 90%
RX- 5x2 @ 80-85%
S- Hip Cl + Hang Sqt Cl + 2 Jerks
Strength
Strict Press
1-1-1-1-1
@90-95%
Scale- 7-7-7-7-7 @ 75%
*can work on skill during rest
WOD
EMOM for 10 min
2 Box Jumps E- 40"/30" RX- 32"/26" S-24"/20" *single unders
10 DU's
2 Burpees
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