TUESDAY, 9 August 2016

Warmup

-Run 100M

Then

• 3 sets:

5 Inchworms

Pigeon Stretch X 30 sec each leg

Couch Stretch X 30 sec each leg

PVC pipe shoulder stretching

-Run 100M

WOD

For time:

20 Double Unders

12 Push Press, 115/80#

Walking Lunge, 20 steps

40 Double Unders

9 Push Press, 115/80#

Walking Lunge, 40 steps

60 Double Unders

6 Push Press, 115/80#

Walking Lunge, 60 steps

• Post time to whiteboard / comments.

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Deadlift:  3 x 3

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Deadlift:  3 x 3 @ 90% DL 1RM

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

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

CORE (alternating sets; if added to Main Session, perform last)

1a) Unbroken GHD Sit Ups:  3 x 20 – rest 60 sec.

1b) Freestanding Handstand Holds:  3 x 60 seconds – rest 60 sec.

1c) Reverse Hypers:  3 x 20 – medium/heavy, rest 60 sec.

Post loads and times to comments

MONDAY, 8 August 2016

Warmup

Run 400M

Then

• 3 sets:

1) Push Ups x 3

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

3) Glute-Ham Raises x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Rack Delivery:  3 x 3

2) Scarecrow Clean:  3 x 3

3) High Hang Clean:  3 x 2

Add weight where appropriate

INTERMEDIATE WEIGHTLIFTING

3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM

- Rest 2 minutes between each complex.

WOD

4 rounds EACH for time:

5 Power Cleans, 135/95#

5 Front Squats, 135/95#

5 Jerks, 135/95#

9 Chest-to-Bar Pull Ups

9 Ring Dips

- Rest 3 minutes between rounds.

• Post time for EACH round to whiteboard / comments.

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

STRENGTH (if added to Main Session, perform between Weightlifting and Conditioning)

Front Squats:  1 x 8 @ 70% FS 1RM, 1 x 5 @ 75%, 2 x 3 @ 80%, 3 x 2 @ 85% – rest 60 seconds EXACTLY between each set.

Post loads and times to comments

FRIDAY, 5 August 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Coaches choice of dynamic warm-ups

• 3 sets:

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

4) L-Sit on Parallettes x 10 seconds

Strength/Skill

BEGINNER STRENGTH

1) Overhead Squat:  3 x 5

2) Press:  3 x 5

- Rest 1 minute between each set.

INTERMEDIATE STRENGTH

1) Overhead Squat:  3 x 5 @ 75% OHS 1RM

2) Press:  3 x 5 @ 75% Press 1RM

- Rest 1 minute between each set.

WOD

1) For time:

Run, 1 mile

- Rest 3 minutes then,

2) As many rounds as possible in 5 minutes:

30 Double Unders

15 Power Snatch, 75/55#

• Post time for 1 mile AND rounds for #2 to comments.

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

WEIGHTLIFTING (if added to Main Session, perform first)

High Hang Snatch:  5 x 3 – heaviest possible, rest 60-90 sec. DEMO VIDEO

Post loads and times to comments

THURSDAY, 4 August 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Run 400M

Pigeon stretch x 30 sec

Couch stretch x 30 sec

Inchworm with push-up x 5

Lunges x 5 each leg

PVC Pipe shoulder stretches

Strength/Skill

BEGINNER STRENGTH

1) High Bar Back Squat:  3 x 3 (Use more weight than you did for 3 x 5 on Mon, 9 Sep)

2) Power Snatch:  3 x 5

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH

1) High Bar Back Squat:  3 x 3 @ 87.5% HBBS 1RM

2) Glute Ham Raise:  3 x 8

- Rest 1 minute between all sets.

WOD

5 rounds, EACH for time:

5 Ground to Overhead, 135/95#

10 Burpees

- Rest 2:30 between rounds.

• Post time for each round to comments.

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

CONDITIONING #2 (if added to Main Session, perform 10 minutes after first Conditioning portion)

3 minutes Max Distance Sled Push @ 250/175#

- Rest 3 minutes.

3 minutes Max Distance Sled Drag @ 135/95#

• Both the Sled Push and Sled Drag should be performed as a 10-yard shuttle (10 yards down, 10 yards back).  This Sled Drag should be a forward facing, marching style drag.

WEDNESDAY, 3 August 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Run 200M then:

• 5 sets:

1) Banded shoulder stretch x 30 sec each

2) Hollow Rock and Variations x 20 seconds/5 tucks  

3) L-Sit on Parallettes x 10 seconds

4) Pistols x 5 each leg

5) Strict pull-ups x 3-5

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Front Squat:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Front Squat:  3 x 5 @ 85% FS 1RM

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

WOD

CONDITIONING

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Kettlebell Swings, 32/24kg

Hand Release Push Ups

100m Run (2 x 50m shuttle)

• Post time to comments.

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

CORE (alternating sets; if added to Main Session, perform between Strength and Conditioning portions)

1a) Strict Toes-to-Bar:  3 x 10 – rest 60 sec.

1b) “Nose & Toes” Handstand Holds:  3 x Max Effort – rest 60 sec.

• “Nose & Toes” Handstand Holds are chest-facing-wall handstands performed with ONLY the nose and toes of the athlete in contact with the wall.  A common fault with this movement is placing the hands too far from the wall.  Make sure they are no further than 5 inches from the wall.

TUESDAY, 2 August 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Run 400M

Banded shoulder stretch x 30 sec each, Inchworm with push-ups x 5

• 3 sets:

1) Handstand Push Ups progression or “Nose & Toes” Handstand Holds x 30 sec

2) Frog Stand x 10 seconds

3) Pistols x 5 (each leg)

Strength/Skill

BEGINNER WEIGHTLIFTING

Push Jerk Practice

“Cueing the Push Jerk” CrossFit Journal article

INTERMEDIATE WEIGHTLIFTING

5 sets:  2 Push Press Behind the Neck + 1 Split Jerk Behind the Neck

@ 65% Push Press 1RM

WOD

CONDITIONING

As many rounds as possible in 10 minutes:

6 Deadlifts, 225/155#

6 Hand Stand Push Ups

• Post rounds to comments.

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

STRENGTH (if added to Main Session, perform last)

15 minutes to establish a Front Squat 1RM.

MONDAY, 1 August 2016

Warmup

Run 400M

5 Inchworms with push-up - Then:

• 3 sets:

1) Strict Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)

2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)

4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds

Strength/Skill

BEGINNER STRENGTH

1) High Bar Back Squat:  3 x 5

2) Press:  3 x 5

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH

1) High Bar Back Squat:  3 x 5 @ 70% HBBS 1RM

2) Press:  3 x 5 @ 70% Press 1RM

- Rest 1 minute between all sets.

WOD

5 rounds for time:

4 Clean & Jerks, 165/110#

200m Run

• Post time to comments

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

CONDITIONING #2 (if added to Main Session, rest 20-30 minutes and perform last)

Run OR Row 5km