With a partner, complete AMRAP in 20 minutes of:
10 Toes to Bar
10 DB Thrusters (35/25)
10 Burpees
One partner completes one full set while the other rests. Switch. Complete as many sets as possible in 20 minutes.
]]>Warmup
Power Clean Progression (Empty Barbell):
Squat Stretch
10 x Hang Power Clean (Hips)
Spiderman
10 x Hang Power Clean (Knees)
Iron Cross
10 x Power Clean (Shins)
Strength
Power Clean
3-3-3-3-3-3
Touch and go reps
20 minutes to perform 6 sets
Sets 1-3: Warmup sets, easy
Sets 4-6: Working sets, tough!
NO FAILED REPS!
Conditioning
5 rounds for time:
10 Power Cleans (60% 3RM)
15 Hand Release Pushups
20 KB Swings (24kg/16kg)
Post 3RM from Part 1 and time from Part 2 to comments.
]]>Warmup
30 minutes of Open Gym
or
3 sets:
10 OHS
10 Hip Extension
Max L-Sit Hold in 60 seconds
Rope Climb/Pullup/Muscle Up Practice
HSPU/Dip Practice
Training
42 Wall Balls (20/14)
21 Pullups
30 Wall Balls
15 Pullups
18 Wall Balls
9 Pullups
Post time to comments.
Scaling
Pullups: Scale reps according to ability or sub Negatives (7,5,3) or Ring Pulls (set rings as low as possible).
]]>Warmup:
Lax Ball - Pec on Floor (2 minutes/side)
Lax Ball - Scap on Floor (2 minutes/side)
Squat Stretch
10 x OH Squat
+
2 sets:
Run 200 meters
10 Push Press
10 SDHP
Determine weight for workout.
Training:
AMRAP in 20 minutes of:
Run 200 meters
15 Push Press (95/65)
Run 200 meters
15 SDHP (95/65)
Post rounds completed to comments.
Scaling:
Push Press/SDHP: Scale weight to allow for 15 unbroken reps of each movement on your first set.
Men: Scale weight to 85, 75 or 65 accordingly.
Women: Scale weight to 55,45 or 35 accordingly.
]]>Warmup
Squat Sretch
10 x Front Squat (empty bar, at tempo)
Spiderman
10 x Front Squat (empty bar, at tempo)
Iron Cross
Strength
Front Squat (30X1 tempo)
3-3-3-3-3-3
20 minutes to perform 6 sets
Sets 1-3: Warmup sets, easy
Sets 4-6: Working sets, tough!
NO FAILED REPS!
Conditioning
10-9-8-7-6-5-4-3-2-1
Front Squats (60% of 3RM)
Burpees w/ Lateral Hop Over Bar
Post 3RM from Part 1 and time from Part 2 to comments.
]]>Warmup:
Open Gym for 30 minutes
(Spend some of this time warming up/practicing Rope Climbs and HSPU - determine appropriate scaling for workout)
or
3 sets:
10 OH Squat
10 Hip Extension
Max L-Sit in 60 sec
Rope Climb warmup/practice
HSPU warmup/practice
Training:
50 Box Jumps (24/20)
5 Rope Climbs
40 Knees to Elbows
4 Rope Climbs
30 HSPU
3 Rope Climbs
Post time to comments.
Scaling:
Rope Climbs: Sub 2 modified rope climbs for every 1 rope climb (10,8,6).
HSPU: Scale reps accordingly based on ability or shorten ROM if necessary. If unable to perform HSPU, sub 6 Wall Climbs.
]]>CrossFit.com WOD from 05/17/12:
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
]]>
CF Group Classes
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Competition Training Class
Regionals Prep
]]>Warmup
2 sets:
10 x OH Squat
10 x KB Swing
Spiderman/Squat Stretch
Strength
Back Squat (40X1 tempo)
Perform 6 sets of 3 reps in 20 minutes
Increase weight each set
First 3 sets easy
Last 3 sets TOUGH but NO FAILED REPS!
Conditioning
21 Thrusters (95/65)
42 KB Swings (24/16)
15 Thrusters
30 KB Swings
9 Thrusters
18 KB Swings
Post 3RM from Part 1 and time from Part 2 to comments.
]]>Warmup
Turkish Get Up
3 sets of 3 reps/arm
Run 200 meters after each set
Workout Prep:
3-5 Muscle Ups
or
5-10 Pullups/Ring Pulls
5-10 Hand Release Pushups
Determine appropriate scale for workout
Training:
30 Muscle Ups
Run 1 mile
Post time to comments.
Scaling:
Muscle Ups: