Sept 14 2020

by admin | Sep 13, 2020 | WOD

WARM UP – MOBILITY

(12 mins)

1) 5-6 mins Leg swings, hip circles, lunges, squats etc.

–

2) 2 sets:

10-15 /side banded side steps

R1: 10-15 Kang squats / R2: 10-15 BB jump squats

WOD A

BACK SQUAT X 4

(21 mins)

5-6 mins to warmup (2-3 sets of 12-15 reps)

E3MOM x 5 sets:

12-10-8-6-4 Back squat

—

– Start at 50-60% of 1RM and build to a heavy set of 4 by the end

WOD A

LEGS NOW CRY LATER

40 secs on / 20 secs off x 4 sets (15 mins):

Row Cals

DB step back lunges 2×50/35lb

BB jump squats 45/35lb

– rest 1 min between sets –

—

– Lunges: hold DB’s in farmers position

– Jump squats: hold tension, squat to parallel or just below

Program Summary: Sep 14th – 20th

by admin | Sep 13, 2020 | WOD

Monday: Back squat / leg death

Tuesday: Big conditioning WOD / core

Wednesday: Bench press / chipper

Thursday: Snatch deadlifts / WOD

Friday: Benchmark WOD

Saturday: Mixed met-con

Sunday: Snatch / strength work

Sept 13 2020

by admin | Sep 12, 2020 | WOD

WARM UP – MOBILITY

Dynamic running & joint rotations

Hip / Hamstring / Overhead mobility

Warm-up/Tech: Clean and Jerk

WOD A

CLEAN & JERK X 2

POWER CLEAN & JERK X 2

Every 2 min x 8 sets: Clean and Jerk x 2

Start at a light-moderate weight and build slowly to a heavy but consistent double.

You may drop and reset between lifts.

You may choose to power clean or squat clean today based on how you’re feeling.

WOD B

PUSH PRESS X 10

In reminder of class time complete 3 working sets of:

10 push press

10-12 barbell bent over rows

12-15 plate overhead sit-ups

20-30 plate Russian twists

– barbells taken from the ground

– minimal rest between movements, rest 90s-2min between rounds.

Sept 12 2020

by admin | Sep 11, 2020 | WOD

WARM UP – MOBILITY

Easy 400m run

Full body dynamic stretch and movement prep

Review and practice each DB movement with lighter / warm-up weight DB’s

WOD A

LES MISÉRABLES

5 rounds for time:

400m run

12 Dumbbell deadlifts

9 Dumbbell hang power cleans

6 Dumbbell thrusters

3 Devil press

—

Rx: 2 x 50/35

Scale to a weight where most DB rounds/movements can be completed unbroken

Sept 11 2020

by admin | Sep 10, 2020 | WOD

WARM UP – MOBILITY
2 rounds:
Skipping / DU drills
Red band upper body pulling & pressing activations etc.
Hip flexor activations / Single leg lowers & lifts etc.

WOD A
Every 2 min x 6 (3 sets of each alternating – 12 min)
1) Max effort (-1) set of strict pronated pull-ups @3,0,1,3
2) Max effort (-1) set of strict HSPU @3,0,1,3
—
3s hold at the top of both movements, 3s controlled negative.
Pull-ups: Use a banded pull-ups that allows 4-5+ reps, and/or jump to hold + negative for 3-5 reps.
HSPU: Kick to HS, hold + controlled negative 3-5 reps, or pike off bench or box instead of shortening ROM today.

WOD B
CROSSFIT.COM 200906
Complete as many rounds as possible in 20 minutes of:
30-second Ring L-sit
15 Ring push-ups
50 Double-unders
—
Rx: rings should be ~4-5″ off the ground for L-sits and push-ups
Sub/Scale for Ring L-sits: Ring leg lifts (20-30 reps), 30s L-hold w/ feet on the floor, or a L-sit/Tuck-sit hold from parallettes/benches/boxes ect.
Push-ups: Raise or angle out rings, or sub to regular or elevated hand push-ups
DU’s should be 60-90s/round max

Sept 10 2020

by admin | Sep 9, 2020 | WOD

WARM UP – MOBILITY

Quick dynamic LB warm-ups (Leg swings, Floor sweepers, Samson lunges, Iron crosses etc.)

2 rounds:

15-20 Banded good mornings

10-15 Hollow rocks or 15-20s Hollow hold

3 x (5 Glute bridges + 5s hold at the top)

—

Review Deadlift technique and warm-up for WOD A

WOD A

DEADLIFT X 5

Every 3 min x 6 sets:

5 Deadlifts (non-touch and go, lower and re-set on each rep)

Sets 1-2: 55-60%

Sets 3-4: 65-70%

Sets 5-6: 75-80%

—

Follow prescribed % of 1RM if you’re experienced and feeling great with your DL, otherwise start at a moderate set and build by feel to a heavy but not absolute max set.

WOD B

1) 3 supersets:

10s Isometric hold at full depth + 10 “quick” reps: Front foot elevated split squat (Light barbell back rack)

15-20/side KB or DB side bends

– Rest ~90s between sets

2) 3 supersets:

6-8/leg Single leg Romanian deadlifts @3,0,1,1 (Barbell w/ rear foot lifting or hold a staggered stance)

30-45s/side Side plank (Weighted hip if possible)

– Rest ~90s between sets

Sept 9 2020

by admin | Sep 8, 2020 | WOD

WARM UP – MOBILITY

3 rounds: (4:30 total)

20s Row (Increase pace each round)

10s rest

20s Box step ups / jump up step down / box jumps

10s rest

20s Sampson lunges / Air squats / Empty barbell front squats

10s rest

—

Green band hip openers + front rack stretch

Review front squat and Enderton FS complex

WOD A

ENDERTON FRONT SQUAT COMPLEX

Complete 3 Front Squats:

1 with a 3s pause a the bottom +

1 with a double bounce out of the bottom +

1 regular front squat.

3-4 min warm-up time, then:

Every 2 min x 6 sets:

1 x Enderton front squat complex

– Start light-moderate and build to a heavy but not absolute max set.

WOD B

IN THE ZONE

Complete 4 sets, each for time: (20 mins)

Every 5 mins:

21/18 Cal Row

15 Wallballs (30/20 – 10/9ft)

12 Box jump overs (24/20)

9 Chest to bar pull-ups

– Rest the remainder of the 5 mins –

—

Score: slowest round time of the 4 sets

Scale as needed so that rounds are 3:30 – 4 min max

Sub C2B’s for regular pull-ups, jumping pull-up, or ring rows.

Sept 8 2020

by admin | Sep 7, 2020 | WOD

WARM UP – MOBILITY
Full body dynamic joint warm-up + Red band shoulder activations
Dowel dislocates and Thoracic rotations/openers
—
Power snatch technique drills with dowel and/or empty barbellWOD A
POWER SNATCH
15 min to build slowly to a heavy single Power Snatch
—
The goal here is to prep and prime the movement for WOD B, so avoid a bunch of failed or sloppy reps.WOD B
SNATCHATHON
Complete for time:
2 rounds of:
12 Bar facing burpees
12 Power Snatches 95/65
2 rounds of:
10 Bar Facing Burpees
10 Power Snatches 115/80
2 rounds of:
8 Bar Facing Burpees
8 Snatches 135/95
2 rounds of:
6 Bar Facing Burpees
6 Power Snatch 155/110
—
15 min time CAP: add uncompleted reps to 15:00
Scale loading so that you have room to build from round to round as the reps decrease.
Those newer to Snatching/classes, scale to hang power snatch and keep the weigh light across the full workout