FRIDAY, 14 October 2016

WARM UP

• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:

1) Strict Pull Ups x 5 (use a spotter)

2) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH

1) 10 minutes to practice basic Deadlift stance, grip, and positioning.

2) 15 minutes to work up to multiple sets of 3 Deadlifts at a weight heavy enough to be challenging but also allows you to maintain proper form throughout the movement.

INTERMEDIATE STRENGTH

1) 10 minutes to work up to a heavy 2-rep Deadlift.

2) Deadlift:  7 x 3 @ 70% of the weight established in #1.  These will be performed as “Speed Deadlifts” with only 60 seconds of rest between sets.

CONDITIONING

"Diane"

21-15-9 for time:

Deadlift, 225/155#

Handstand Push Ups

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

ODD OBJECTS/MOVEMENTS

1 mile Sandbag Run, 100/70#

SKILL

Row 8 rounds for total meters:

25 seconds Sprint

35 seconds Rest

CORE

3 rounds for time:

20 seconds L-Sit

20 GHD Sit Ups

20 Kettlebell Swings, 32/24kg

THURSDAY, 13 October 2016

WARM UP (10 minutes or less)

1) Junkyard Dog Warm Up

2) Burgener Warm Up for the Clean (+ Jerk)

CONDITIONING

"Grace"

For time:

30 Clean & Jerks, 135/95#

• Strict 5 minute time limit.

BEGINNER/INTERMEDIATE WEIGHTLIFTING

1) 12 minutes to introduce/practice the Snatch Grip Push Press (behind the head).

2) High Bar Back Squat:  10 x 1

3) Front Squat:  2 x 3

INTERMEDIATE WEIGHTLIFTING

1) 10 minute Snatch Complex:  Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch

• Work up to a moderate weight that you can still move fast and with total confidence.

2) High Bar Back Squat:  10 x 1 @ 85% HBBS 1RM – use the same weight for all 10 sets.

3) Front Squat:  2 x 3 @ 87.5% FS 1RM

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

1) Power Clean + Hang Squat Clean + Jerk – 10 minutes to work up to a moderate to heavy weight.

2) Power Clean + Jerk:  3 x 2  @ the same weight used in #1.  These should be flawless.

GYMNASTICS

EMOM 30 minutes:

Odd:  3-6 Strict Chest-to-Bar Pull Ups

Even:  15 calories on Airdyne (AD is preferred; use rower if AD not available)

ACCESSORY / MOBILITY

100 Band Face Pulls

100 Band Pull Aparts

WEDNESDAY, 12 October 2016

WARM UP

3 Sets

1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)

2) Overhead Squat x 5 (20/15kg bar)

3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING

AMRAP 10 minutes:

15 Wall Balls, 20/14#

30 Double Unders

SKILLS

3 rounds for quality, NOT for time:

10 Overhead Squats, 65/45#

10 Squat Therapy

• This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

MUSCULAR ENDURANCE TEST

20 Rep Front Squat

SKILL

Row:  9 x 1:40 on, :20 off (2 minutes rest after round 5)

• This is a preset WOD on the C2 Rower.  Choose "Select Workout," then "Custom List", then "v1:40/20r...9".  Record meters for each interval.  The goal is 500m/interval for men and 420m/interval for women.

TUESDAY, 11 October 2016

WARM UP

3 Sets

1) Strict Pull Ups x 5 (use a spotter)

2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING

15 minutes to introduce/practice the Overhead Squat.  Try working up to a weight that challenges you to perform 3 reps with full depth and flawless form.

INTERMEDIATE WEIGHTLIFTING

EMOM for 12 minutes:

Odd:  Power Snatch + Squat Snatch

Even:  4 High Bar Back Squats

• Use approximately 60-70% Snatch 1RM for both movements; the weight should be challenging but there should no misses on the Snatch.  Use the same bar, taken from the floor to the back rack, for the HBBS.

CONDITIONING

5 rounds for time:

5 Clean & Jerks, 155/105#

10 Chest-to-Bar Pull Ups

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

EMOM for 12 minutes:

Odd:  Power Clean + Squat Clean

Even: 2 Split Jerks - off a rack.

• Use 60-70% C&J 1RM for the C&J portion; the weight should be challenging but there should no misses on the C&J.  Use 60-70% Split Jerk 1RM.

GYMNASTICS TEST

15 minutes to set a Max Distance Unbroken Handstand Walk

FRIDAY, 7 October 2016

WARM UP

3 Sets

1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)

2) Overhead Squat x 5 (20/15kg bar)

3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING

Team Chipper, with teams of 3 (one working, two resting), for time:

9 x 200m Run

150 Push Press, 95/65#

150 Hang Power Clean, 95/65#

150 Push Press, 95/65#

9 x 200m Run

• Each team must hold a single 32/24 kettlebell the entire duration of the workout.  If the KB hits the ground, the whole team must complete 10 Burpees each before you can continue the workout.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

GYMNASTICS

AMRAP 12 minutes:

2 Rope Climbs

10 Burpee Box Jump Overs, 24/20”

THURSDAY, 6 October 2016

WARM UP

3 Sets

1) Strict Pull Ups x 5 (use a spotter)

2) Tuck L-Hang x 10 seconds (use a spotter)

3) Kettlebell Swings x 10, 16/12kg

CONDITIONING

"CrossFit Open 11.1"

AMRAP 10 minutes:

30 Double Unders

15 Power Snatches, 75/55#

SKILL

3 rounds:

2 minutes Max Effort Double Unders

1 minute Rest

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

6 sets:  3-Position Pause Snatch Pull

• Pause for 1 full second (1) 1-inch below the knees, (2) 1-inch above knees and, (3) mid-thigh before powerfully extending the hips and shrugging the shoulders.  Work on strong positioning at every pause.

ODD OBJECTS/MOVEMENTS

5 rounds, NOT for time:

40m Between Leg Sled Drag - bend over and keep hands through legs.

20 Weighted Sit Ups - feet anchored, athlete’s choice of weight and method.

10 1-Arm DB Press (5/side) - as heavy as possible.

WEDNESDAY, 5

WARM UP

1) Overhead Squat x 5 (20/15kg bar, PVC)

2) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING (20 minute total time limit)

1) Snatch Deadlift:  3 x 5 – work on good, tight position at bottom and full extension at top.

2) High Bar Back Squat:  6 x 4 – work on full depth and speed out of the bottom.

INTERMEDIATE WEIGHTLIFTING (20 minute total time limit)

1) EMOM for 5 minutes:  5 Squat Snatches @ 60% Snatch 1RM, perform as touch & go reps.

2) High Bar Back Squat:  6 x 4 @ 60% HBBS 1RM, work on full depth and speed out of the bottom.

CONDITIONING

For time: (limit all movements to 20 for beginners)

30 Thrusters, 115/80# (Wall Balls for beginners)

30 Pull Ups

30 Power Cleans, 115/80#

30 Burpees

30 Jerks, 115/80#

30 Box Jumps, 24/20"

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

5 sets:  1 Power Clean + 2 Front Squats + 2 Jerks @ 72.5% Power Clean 1RM

GYMNASTICS

Take 3 practice sets of each and then establish a Max Effort attempt at:

1) Freestanding HSPU (reps)

2) L-Sit (time)

3) Back Lever (time)

4) Front Lever (time)

5) Planche (time)