Thursday 4/26/18

Growth & Development

Warm up

  1. Pigeon stretch 20 seconds on x3 each side
  2. hamstring stretch 20 seconds on x3 ach side
  3. 10 air squat/10 ringrow/ 10 wall angels x 2 sets

A. 5 Sets

200m Run

15 DB front squat (each hand)  reasonable weight

100 single under/ 50 Double under

15 Shoulder to overhead 65/45

+ 3:00 rest between each round

 

Performance

Warm-up

  1. Barbell Cleans x 10 empty bar
  2. barbell Front squats x 10 empty bar
  3. barbell strict press x 10 empty bar   x 2 sets through cycle
  4. 5 burpee/ 10 GOblet squats/ 15 double under x 3 sets

A. Every :90 seconds

15-20 Double under + 1 clean and jerk @ 80% x 4 sets

B. Every :90 seconds

8-10 burpee + 1 clean and jerk @ 85% x 4 sets

C. 3 sets

400m Run

16 Hang KB snatch ( 8/8 each side)

400m Row

16 HSPU/ 16 HR Push-ups

+ 3:00 rest between sets

Wednesday 4/25/18

Growth & Development

A. EMOM x 12:00

Odd: 6 Heavy RDL

Even: :30 second hollow hold

B. EMOM x 12:00

Odd: 4-5 Man Maker

Even: :30 second plank hold

C. 12:00 on Assault bike ( getting off every 3:00 ) and perform 10 burpees ** continue on bike once are done and get off at the 3:00, 6:00, 9:00, 12:00 done
Performance

A. Back Squat 5×5  @ 80% of our 3RM tester

B. Split jerk x 2 reps every 2:00 x 6 sets ** building if form is great ** Focus GETTING TALL and speed under the bar fast feet, wide not too NARROW!!! Get good positions and pause in the catch to feel it

C. 12:00 AMRAP

9 TTB

12 Shoulder to overhead 95/65

15 box jump 24/20

Monday 4/23/18

Growth & Development

Warm up

21/15/9

Air squat

wall angel

Jump rope ( double or single)

A. Strict Press off Rack 5×5 ( increasing weight each set) no failure get all 5 reps every round so don’t go crazy this is week 1 of building this

B. EMOM x 16:00

Odd: 8-10 burpee

Even 6-8 Bike cals

 

Performance

21/15/9

Warm up

Goblet squat ( light weight)

PVC overhead squat or BB light

double under

+

A. Snatch Deadlift + 2 hang snatch ( mid hang ) Every Minute x 10:00 @ 75-80% Increase only if feeling good and don’t Push more than 85 unless form  IS PERFECT

FOCUS here is positions.  Hitting a perfect deadlift pull staying over the bar (mimic the snatch pull 1 ) Hang snatch work on that continuous pull and keeping the bar close

B. EMOM 16:00

  1. 10 burpee
  2. SHoulder to overhead 95/65 x :30 second amrap
  3. 10/8 assault bike cals (push this but if you aren’t off the bike fast  try any where 7-10 cals)
  4. Double under x :30 second amrap

Friday 4/20/18

Online Qualifier Weekend!   Don’t test Corrin’s patience this weekend 🙂 for she will be under STRESSSSS!  🙂

If you are familiar with the CrossFit Games and understand how things are run, then you know this weekend is what most of us have been training the entire year for.   WIsh Corrin LUCK as she tackles 4 workouts this weekend and submits them to be judged for her chance to be top 20 in the world!!!   Currently Sitting 4th!!!!

Growth & Development

A. Back Squats 5×5, going up 5-10 lbs from last week ( we used 75% o f our 3RM )

B. 20:00 AMRAP

50 Goblet squat/ wall ball

100 single under/100 double

50 ft. bear crawl

100 single under/ 100 double

30 cal Assault bike

100 single under/ 100 double

50 ft bear crawl

100 single under/ 100 double

 

Performance

A. RDL 5×5 heavy sets across ** please go up from last week ** keep great form

B. Online Qualifier 3#  :)))))

20:00

50 Wall ball 20/14

100 DUBSKI

50 ft Hand stand walk

100 DUB

50 cal row

100 DUB

50 ft Hand stand walk

100 DUB

Thursday 4/19/18

Growth & Development

A. Every 8:00 x 4 sets

15 Burpee

250m Row

20 Goblet Squat

10 Sumo Deadlift High- Pull 65/45

20 Slam Balls

250m Row

15 Burpee

 

Performance

Round 1

6 clean and jerk 135/95

+ :30 seconds rest

5 Bar Muscle up / 10 chest to bar pull up

+ 2:00 rest

Round 2

5 Clean and jerk 155/105

+ :30 seconds rest

4 Bar muscle up / 8  Chest to bar pull up

+ 2:00

Round 3

4 Clean and jerk 175/115

+ :30 seconds rest

3 bar muscle up / 6 chest to bar pull up

+

5 Rounds for time

10 Clean and jerk 95/65

15 wall ball

10 Pull-up

Wednesday 4/18/18

Growth & Development

A. RDL x 6 HEAVY reps x 5 sets

B1. Bench Press x 2 reps Heavier than last week

B2. Ring FLR :20 seconds (superset these two movements) + 1-2:00 rest x 4 sets

C. Assault Bike Sprints x :20 seconds + 2:00 rest x 6 sets ( PLEASE SPRINT.. EARN THE REST)

 

Performance

A. Back squat 5×5 @ + 5-10lbs from last weeks 75% (3RM weight) ***please record weights for each week build out

B. Clean (pause at shin + pause above knee x 3 seconds each) Squat + Jerk  Building from 75% OF 1RM  every 90 seconds x failure or heavy enough without breaking form

C.  3 Rounds for time

500m row

16  unbroken KBS  53/35

8 Burpee box jump over

** Go for this, move fast and smooth!

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