by admin | May 25, 2014 | WOD
DATE: May 26th – June 1st 2014
Monday
Warmup)
2 mins running drills
10-12 Band Glute walks F/B/L/R
6 steps F/B Duck Walk holding light Slamball or KB x 3 sets with 5-10 secs rest between
Mobility) Pre-squat hip openers
WOD A) Wendler Back Squat (20 mins):
*4-5 warmup sets*
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B) 5 Rounds for total time:
10 Front Squats – All rounds should be unbroken
150m Sandbag Run 70/45lb (to ally and back) – should be a run not a walk, adjust weight accordingly
-Rest exactly 60 secs between rounds-
Suggested Front Squat loading:
Adv: 135-55/90-105lb
Int: 105-125/70-85lb
Beg 75-95/45-65lb
WOD C) (Optional) 2-3 Rounds:
20-30 Anchored Situps (no abmat) add weight or band for resistance
30 secs side plank each side
60-90 secs couch stretch (one leg each round)
by admin | May 24, 2014 | WOD
DATE – Sunday May 25th
Warm-up: 3 rounds of: 2-300m row + Dynamic warm-up (alternate sets with a partner – 10 min)
Mobility: Hamstring + Front rack
WOD A) In 15 min build to a moderate/heavy single Power Clean
WOD B) Every 2 mins x 5:
Clean grip deadlift, hang clean pull, clean pull (Start at WOD A weight and add from there)
WOD C) Build to a heavy set of: 1 push press, 1 push jerk, 1 split jerk (15 mins – 5-6 working sets, rest 90-120s between sets)
WOD D) 3 rounds – Not for time
12-15 x Weighted Hip extensions ‘or’ 15-20 Banded good mornings
12-15 x Rear delt raise ‘or’ 15-20 Band pull aparts
60s Weighted plank
by admin | May 23, 2014 | WOD
DATE – Saturday May 24th
Warm-up: Dynamic lengths + thoracic rotation drills
Mobility: Olympic wall squat + internal/external rotation holds
Dowel dislocates, front rack, and lats stretch – plus thruster review
WOD A) EMOTM x 10 (5 alternating rounds):
A1) Thruster x 3 (Start light and build over the 5 sets to a moderate/heavy set – bar from the ground – do not max out, keep bar speed high)
A2) Ring Row x 6-8 (Keep these relatively light, no failure sets)
(5 min to practice / prep for pull-ups)
WOD B) CrossFit.com benchmark WOD “FRAN”
For time: 21- 15 – 9 reps of:
Thrusters (95/65)
Pull-ups
(Partner up and count reps & cheer on each other in 2 heats. Scale accordingly to ideally finish in under 10 mins)
by admin | May 22, 2014 | WOD
DATE – Friday May 23rd
Warm-up: Quick dynamic lengths & Partner banded sprints (3 sets of 1 forward, 1 backwards each – Black/Green)
Dowel dislocates and quick deadlift and hang power snatch tech session
Mobility: Posterior chain floss
WOD A) Wendler Deadlift (Week 1, Cycle 2)(17 min)
*Remember to inflate your 1RM Deadlift by 10lbs
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
3-4 building sets from 40-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown. Always leave one rep in the tank on the last set, no failed reps.
(5-7 mins to practice / warm-up the HPS)
WOD B) Partner WOD: Complete 10 rounds for time. Alternate complete rounds with your partner (5 rounds each)
8 x Hang Power Snatch (Adv: 115/75, Int: 95/65, Beg: 75/55 or less)
12 x Toes to bar (sub: v-up or tuck-up)
by admin | May 21, 2014 | WOD
DATE – Thursday May 22nd
Warm-up: Shoulder circles + band pull aparts + presses
Down dog calf stretch + dive bomber push-ups
Mobility: Lacrosse ball pecs on post working into flexion + extension
WOD A) Wendler Bench Press (Week 1, Cycle 2)(17 min)
*Remember to inflate your 1RM bench by 5lbs
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Death by Push-ups + Box Jumps (24/20”)
On the first minute complete 1 push-up, then 1 box jump, on the second minute complete 2 + 2. Continue on up the ladder adding one push-up and one box jump each minute as long as you can complete the reps.
Your score is your last completed full round # plus any extra reps in your last uncompleted round.
Scale push-ups so that 10-12 rounds is attainable (use a bench or box as needed)
Once you are out, continue to work doing 20s plank + 20s Hollow rock or hold + 20s rest until everyone in the class has finished.
WOD C) Run 2km for time (4 block laps)
by admin | May 20, 2014 | WOD
DATE – Wednesday May 21st
Warm-up: Dynamic lengths (3-5 mins)
2 rounds of: 10 banded side / front / back steps x 10 each
Mobility: Banded hip opener lunge + banded front rack stretch
WOD A) Wendler Back Squat (Week 1, Cycle 2)(17 min)
*Remember to inflate old 1RM back squat by 10lbs
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Every 2 min x 6 sets (12 mins)
3 x Hang squat clean (start light/moderate and build to a safe 3 RM)
WOD C) 4 rounds total reps: (8 mins)
40s – Strict supinated chest to bar pull-ups
20s – Rest
40s – Pistols (use appropriate progression to keep moving)
20s – Rest
by admin | May 19, 2014 | WOD
DATE – Tuesday May 20th
Warm-up: Alternating tabata: Handstand hold + KB Swing (Light-Moderate) (4 rounds each) (4 min)
Mobility: Lacrosse ball shoulders + band pull aparts + presses
WOD A) Wendler Strict Press (Week 1, Cycle 2)(15 min)
*Before starting our second cycle of the Wendler strength program you need to artificially inflate your current 1RM numbers. For the next 3 weeks you will add 10lbs to your Back Squat and Deadlift 1 rep maxes, and 5lb to your Strict Press and Bench Press 1 RM’s. Use the new 1RM #’s to then work out a new training max and then % based sets from there.
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Three rounds not for time: (15 min cap)
Handstand push-ups x 6-8 reps (Strict only: controlled negatives or banded as sub)
Rest 20-30s
200’ Farmers Carry (2 x Heavy KB’s)
Rest 20-30s
Bar Dips x 8-12 (Weighted if possible)
Rest 20-30s
GHD Sit-ups x 15-20 (inexperienced limit reps/ROM and/or substitute V-ups)
(Start on any of the stations and rotate through in order)
WOD C) 3 min AMRAP: Double unders
(Larger classes may need 2 heats)
