WARM UP

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

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

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

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

Wednesday September 21, 2016

BEGINNER WEIGHTLIFTING

1) High Hang Power Clean:  3 x 3

2) Power Clean:  3 x 3

3) Push Jerk:  3 x 3

4) Split Jerk:  3 x 3

INTERMEDIATE WEIGHTLIFTING

“Big Clean Complex” - 3 sets of:

3 Position Squat Clean + Push Press +

3 Position Squat Clean + Push Jerk +

3 Position Squat Clean +Split Jerk

1 set consists of all 12 reps without dropping the bar.  Approximately 55% of your C&J 1RM is a good place to start; add weight each set, if able.

• Watching the linked demonstration video before performing this complex is NOT optional.  The three positions and order are:  High Hang Clean + Hang Clean + Clean (floor)

BEGINNER / INTERMEDIATE STRENGTH

High Bar Back Squats:  3 x 7 @ 60% HBBS 1RM (same weight for all three sets)

CONDITIONING

2 rounds for time:

12 Overhead Squats, 115/80#

12 Burpees

9 Power Snatches, 115/80#

9 Burpee Box Jumps, 20"

6 Squat Snatches, 115/80#

6 Burpee Chest-to-Bar Pull Ups

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

GYMNASTICS

EMOM for 12 minutes:

Odd:  Max Effort hold Front Lever on rings

Even:  Max Effort hold Back Lever on rings

CONDITIONING

"Griff"

2 RFT:

Run 800m

Run 400m Backwards

Via crossfit.com June 9, 2008:  In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.

FRIDAY, 9 September 2016

Warmup

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

1) Strict Pull Ups x 5 (band assisted, if necessary)

2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5

3) Kettlebell Swings x 10, 16/12kg

BEGINNER / INTERMEDIATE STRENGTH

Good Mornings:  3 x 6 – medium/heavy.

CONDITIONING

AMRAP 5 minutes:

10 Box Jumps, 24/20” (Games standards)

10 GHD Sit Ups (coaches’ note:  beginners – Ab-Mat Sit Ups)

10 Overhead Squats, 95/65#

- Rest 5 minutes, then:

AMRAP 5 minutes:

10 Toes-to-Bar

10 Ring Dips (coaches’ note:  beginners – Hand Release Push Ups)

10 Kettlebell Swings, 24/16kg

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

STRONGMAN

For time:

400m Forward Marching Sled Pull @ Bodyweight

CONDITIONING

5 rounds, EACH for time:

500m Row

- Rest 2 minutes.

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THURSDAY, 8 September 2016

Warmup

• Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:

• 3 sets:

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

2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)

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

BEGINNER WEIGHTLIFTING (20 minutes total time limit)

1) 8-10 minutes - Introduce/practice all three positions of the Clean with a barbell

Position One - High Hang, “pockets”

Position Two - Hang, mid thigh

Position Three - Low Hang, below knee

2) High Bar Back Squat:  6 x 3 – concentrate on form and depth

INTERMEDIATE WEIGHTLIFTING (20 minutes total time limit)

1) 3 sets:  3 Position Clean & Jerk @ 70% C&J 1RM

Position One - High Hang, “pockets”

Position Two - Hang, mid thigh

Position Three - Low Hang, below knee

• 1 set = 1 Clean from each position + 1 Jerk.

2) High Bar Back Squat:  6 x 3 – start at 65% HBBS 1RM and attempt to increase weight every set.

CONDITIONING

ARMAP 6 minutes:

20 Wall Balls, 20/14#

40 Double Unders (coaches’ note:  beginners substitute 90 singles or 30 low-hurdle hops)

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

WEIGHTLIFTING

EMOM 15 minutes:  1 Squat Snatch - start at 70% 1RM and work up; if you miss you must go down by at least 10# on the next attempt and hit that weight twice before moving up again; do not go above 90%.

GYMNASTICS

EMOM 12 minutes:

Odd:  5 Deficit Handstand Push Ups, 4”/3” deficit

Even:  8-15 Unbroken Chest-to-Bar Pull Ups. 

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WEDNESDAY, 7 September 2016

Warmup

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

1) Strict Pull Ups x 5 (band assisted, if necessary)

2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5

3) Kettlebell Swings x 10, 16/12kg

CONDITIONING

21-15-9-9-15-21 for time:

Deadlift, 195/135#

Burpees

BEGINNER / INTERMEDIATE SKILL

10 rounds for time total time:

30 Double Unders

- Rest 1 minute between rounds.

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

AGILITY

Hurdle Hops:  6 x 4 - Face a series of four hurdles; using a two-foot take off and landing, bound over all four without pausing; all hurdles set at the same height; work to a max height.

STRENGTH

12 minutes to establish a 5RM Sumo Deadlift.

MUSCULAR ENDURANCE TEST

Thrusters:  Establish a 20-rep Max - no pausing/stopping anywhere.

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TUESDAY, 6 September 2016

Warmup

Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:

• 3 sets:

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

2) Overhead Squats x 5, 20/15kg bar (beginner, PVC)

3) Kettlebell Deadlift x 10, 24/16kg

CONDITIONING

AMRAP 20 minutes, continuing as high up the rep ladders as possible:

1-2-3-4-5-6-7…

Power Cleans, 185/125#

2-4-6-18-10-12-14…

Chest-to-Bar Pull Ups

Ring Dips

• If you are able to perform Muscle Ups, scale up to the 1-2-3-4-5-6-7… ascending protocol for both movements.

BEGINNER WEIGHTLIFTING

1) Snatch Balance:  5 x 2

2) EMOM for 10 minutes:  1 Front Squat

• “EMOM” means “Every Minute On the Minute”, for ten (10) minutes, perform one Front Squat at a challenging weight that allows you to perform all ten reps with perfect form.

INTERMEDIATE WEIGHTLIFTING

1) Snatch:  5 x 1 @ 90% Snatch 1RM

2) EMOM 10 minutes:  1 Front Squat @ 80% FS 1RM

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

WEIGHTLIFTING

3 sets:  1 Power Clean + 2 Front Squats + 1 Jerk – as heavy as possible with no misses.

GYMNASTICS TEST

3 attempts:  Max Distance Handstand Walk

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FRIDAY, 2 September 2016

Warmup

Run 400M

• 3 sets:

1) ”L” Pull Ups (or variation) x 3-5

2) Wide Grip Muscle Up Rows x 2 (swap with Butterfly Kips if not yet proficient)

• 3 sets:

4) L-Sit on Parallettes x 10 seconds

5) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3

TRACK SESSION

1) 6 x 40m, rest as needed.

2) 5 x 60m, rest as needed.

3) 4 x 100m, rest as needed.

4) 3 x 200m, rest as needed.

GYMNASTICS

3 Rounds for max reps:

1 minute Muscle Ups (Substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips if unable to perform MUs)

1 minute Box Jumps, 30/24"

1 minute 5m Bear Crawl (set up 2 cones 5 meters apart; every time you go around a cone equals one rep)

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

WEIGHTLIFTING

3 sets:  Max Effort Unbroken Cleans, 225/155# - All reps must be touch & go; no resting in the hang.

STRENGTH

21-15-9 for time:

Unbroken Back Squats, 225/155# - You must break between each set; if you are unable to complete the prescribed reps in a set you must re-start that set.

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THURSDAY, 1 September 2016

Warmup

• 5 sets:

1) Handstand Push Ups x 3

2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds

• 3 sets:

3) Pistols x 5 (each leg; add weight if able)

4) Glute-Ham Raises x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

Overhead Squats:  5 x 5

• Lighter and lower = better.

INTERMEDIATE WEIGHTLIFTING

Pause Overhead Squats:  5 x 5 @ no more than 60% OHS 1RM; 3-5 second pause at the "rock" bottom of each rep.  

• Lighter and lower = better.

WOD

10-9-8-7-6-5-4-3-2-1 reps:

Jerk, 185/125# (no racks)  

2-4-6-8-10-12-14-16-18-20 reps:

Pull Ups

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

CONDITIONING

Row 5 rounds for distance & calories:

40 seconds “Hard”

20 seconds “Easy” – just keep the flywheel moving.

CORE

3 sets, not for time:

30 Back Extensions

20 GHD Sit Ups

10 Strict Toes-to-Bar

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