Flux was recently nominated for best gym in Regina. I admit, I was tickled
pink when Jeff tweeted me the news. But honestly, this is really about
you. All of the Flux members make Flux what it is. So congratulations to
all the members of Flux for making our School of Human Movement such a
fine place to hang, jump, play, lift and above all... MOVE! You are all
culture makers and I couldn't think of a better group of folks to spend
my days with. I was also voted for Best Trainer in Regina. If you would like, you can go online to the Prairie Dog website and take part in the poll.
Here is the link
http://prairedogmag.secondstreetapp.com/Best-of-Regina-2013/Ballot/
Sunday, September 29, 2013
FrostFit competitors
FrostFit folks, please take Wed and Sat off and come to Olympic weightifting Monday and Wed.
Saturday, Oct 5, 2013
Warm Up
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc.
A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc.
A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats
Friday, Oct 4, 2013
A. Power Cleans
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict
You will probably have to do this in two heats. Partner up and count for each other.
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict
You will probably have to do this in two heats. Partner up and count for each other.
Thursday, Oct 3, 2013
WARM UP
400 meter row
10 air squats
20 russian tea cups
5 wall bridge walks
10 reverse knuckle push ups
A1. Box Squats - 3 sec on box.
5, 5, 5; rest 45 sec.
A2. Pass Throughs or Skin the cat x 2-5; rest 60 sec.
B. AMRAP in 120 sec:
Barbell Split Jumps x 8 35/45 lbs
DB Snatch x 8 35/55 lbs
Toes to Bar x 8
Rest 4 minutes
6 sets
400 meter row
10 air squats
20 russian tea cups
5 wall bridge walks
10 reverse knuckle push ups
A1. Box Squats - 3 sec on box.
5, 5, 5; rest 45 sec.
A2. Pass Throughs or Skin the cat x 2-5; rest 60 sec.
B. AMRAP in 120 sec:
Barbell Split Jumps x 8 35/45 lbs
DB Snatch x 8 35/55 lbs
Toes to Bar x 8
Rest 4 minutes
6 sets
Wednesday, Oct 2, 2013
A. Front Squat
Advanced:
In 15 minutes, find your Daily max Front Squat
Intermediate: 3, 3, 3, 3; rest 2 minutes.
Beginner: 5, 5, 5, 5; rest 90 sec.
B. Snatch
Advanced:
In 15 minutes, find your daily max snatch
Intermediate: 3, 3, 3, 3; rest 2 minutes
Beginner: 5, 5, 5, 5; rest 2 minutes
C. 30 sec AMRAP Press 75/125 lbs
30 sec rest
30 sec AMRAP Strict pull ups or chin up
30 sec rest
4 sets
Advanced:
In 15 minutes, find your Daily max Front Squat
Intermediate: 3, 3, 3, 3; rest 2 minutes.
Beginner: 5, 5, 5, 5; rest 90 sec.
B. Snatch
Advanced:
In 15 minutes, find your daily max snatch
Intermediate: 3, 3, 3, 3; rest 2 minutes
Beginner: 5, 5, 5, 5; rest 2 minutes
C. 30 sec AMRAP Press 75/125 lbs
30 sec rest
30 sec AMRAP Strict pull ups or chin up
30 sec rest
4 sets
Tuesday, Oct 1, 2013
WARM UP
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.
Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks
A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.
A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.
B. AMRAP in 60 sec:
Deadlifts x 5 185/275 (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.
Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks
A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.
A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.
B. AMRAP in 60 sec:
Deadlifts x 5 185/275 (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets
Monday, Sept 30, 2013
WARM UP
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats
A. Back Squat
Advanced: daily max plus doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 @ 22x2
B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style
Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging.
Absolutely no press outs on the snatch.
Beginners: Power snatch x 10
downward dog hspu x 5
rest 60 sec.
5 sets
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats
A. Back Squat
Advanced: daily max plus doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 @ 22x2
B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style
Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging.
Absolutely no press outs on the snatch.
Beginners: Power snatch x 10
downward dog hspu x 5
rest 60 sec.
5 sets
Saturday, September 28, 2013
Sunday, September 29, 2013
Strength Bias Begins Today
WARM UP
10 minutes of joint prep
role, step behind and shublule
A. AMRAP in 20 minutes:
5 thrusters @ 75 % of your 1RM
2-4 Archers (pick your poison) or 1 arm eccentric chins x 1 5 sec at top and 5 sec eccentric
25 meter sled drag there and back = 50 meters (go heavy)
Or...
5 thrusters (pick a challenging weight
2-5 pull ups (30 sec eccentric) weighted if necessary.
25 meter sled drag
WARM UP
10 minutes of joint prep
role, step behind and shublule
A. AMRAP in 20 minutes:
5 thrusters @ 75 % of your 1RM
2-4 Archers (pick your poison) or 1 arm eccentric chins x 1 5 sec at top and 5 sec eccentric
25 meter sled drag there and back = 50 meters (go heavy)
Or...
5 thrusters (pick a challenging weight
2-5 pull ups (30 sec eccentric) weighted if necessary.
25 meter sled drag
Sunday, September 22, 2013
Thank Your Coaches!
My coaches have been working extra hard these last few weeks as I begin the long process of healing my ACL.
Something to think about - there is no other gym in North America that requires such depth and breadth in knowledge from their coaches. Our coaches should be applauded for the passion they hold for education. It is a rare find indeed to have coaches such as those at Flux, that feel equally at home teaching the nuances of handbalancing, front levers and their infinite progressions, to weightlifting and acrobatics, to floreio, mobility and bouldering. And I assure you, my coaches have learned hands on from the best teachers. You would be surprised how many coaches learn movements from watching YouTube videos and reading books on such topics as mobility.
The hands-on work of studying under such highly esteemed teachers as Alex Varbanov, Dr. Spina, Ido Portal and Odelia Goldshmidt, means that you, as a student, receive the proper prescription for your body.
Next time you are in the gym, throw your coach a thank you. They work hard and I guarantee that they take immense pleasure in your successes. And when you are stuck with a progression and frustrated, I also know that they will have many ideas (tricks if you will) to help you to reach your goals.
One last thing, the Flux Coaches want to mentor and teach you, not read to you. Help them by reading the blog before you come to class. Take a few minutes to really digest the WOD, rather than simply gloss over it.
Darci
Something to think about - there is no other gym in North America that requires such depth and breadth in knowledge from their coaches. Our coaches should be applauded for the passion they hold for education. It is a rare find indeed to have coaches such as those at Flux, that feel equally at home teaching the nuances of handbalancing, front levers and their infinite progressions, to weightlifting and acrobatics, to floreio, mobility and bouldering. And I assure you, my coaches have learned hands on from the best teachers. You would be surprised how many coaches learn movements from watching YouTube videos and reading books on such topics as mobility.
The hands-on work of studying under such highly esteemed teachers as Alex Varbanov, Dr. Spina, Ido Portal and Odelia Goldshmidt, means that you, as a student, receive the proper prescription for your body.
Next time you are in the gym, throw your coach a thank you. They work hard and I guarantee that they take immense pleasure in your successes. And when you are stuck with a progression and frustrated, I also know that they will have many ideas (tricks if you will) to help you to reach your goals.
One last thing, the Flux Coaches want to mentor and teach you, not read to you. Help them by reading the blog before you come to class. Take a few minutes to really digest the WOD, rather than simply gloss over it.
Darci
Saturday, September 27, 2013
A1. 3 Position Snatch Balance x 3 reps x 3 sets; rest 60 sec.
A2. Ring Dips x 2-3 @ 51x1 (DEEP)! (More advanced I want 3-5 reps of ring dip in support hold position). This is a necessary progression for backward roll muscle ups). 3 sets; rest 60 sec.
B. 5 rounds for Time
Toes to Bar x 10
35/55 lbs DB snatch x 10
Double Unders x20
A2. Ring Dips x 2-3 @ 51x1 (DEEP)! (More advanced I want 3-5 reps of ring dip in support hold position). This is a necessary progression for backward roll muscle ups). 3 sets; rest 60 sec.
B. 5 rounds for Time
Toes to Bar x 10
35/55 lbs DB snatch x 10
Double Unders x20
Friday, September 27, 2013
A. ADVANCED
On a 3 minute clock:
5 clean and jerks 105/155 lbs (no press outs)
10 kipping chest to bar pull ups
4 sets
FrostFit competitors, you may reduce reps and weight and still do A.
INTERMEDIATE
A1. clean and jerk x 5 reps x 4 sets; rest 30 sec.
A2. AMRAP kipping chin ups in 60 sec. x 4 sets
Rest 1 minute
BEGINNER
A1. clean and jerk x 5 reps x 4 sets; rest 60 sec.
A2. 5 ring rows @ 31x3 x 4 sets; rest 60 sec.
B. Row 300 meters
10 renegade rows 25/55 lbs
Rest 2 minutes
4 sets
FrostFit Competitors - come to lifting for PM
On a 3 minute clock:
5 clean and jerks 105/155 lbs (no press outs)
10 kipping chest to bar pull ups
4 sets
FrostFit competitors, you may reduce reps and weight and still do A.
INTERMEDIATE
A1. clean and jerk x 5 reps x 4 sets; rest 30 sec.
A2. AMRAP kipping chin ups in 60 sec. x 4 sets
Rest 1 minute
BEGINNER
A1. clean and jerk x 5 reps x 4 sets; rest 60 sec.
A2. 5 ring rows @ 31x3 x 4 sets; rest 60 sec.
B. Row 300 meters
10 renegade rows 25/55 lbs
Rest 2 minutes
4 sets
FrostFit Competitors - come to lifting for PM
Thursday, September 26, 2013
ADVANCED
A.
Every 120 sec:
3 power snatches 95/145 lbs
Prowler push x 20 meters there and back x 2 = 40 meters 180/270
5 sets
NOTE: if you can't do the power snatches prescribed, with no press out, please do Intermediate or Beginner)
INTERMEDIATE/BEGINNER
Every 120 sec
5 power snatches (choose a challenging weight, but no press outs).
prowler push - same as above)
5 sets
B1. 1 front flip (advanced - no mats)
rest 20 sec.
B2. 30 sec handstand in as few sets as possible
rest 20 sec.
B3. back walkover x 3 reps
rest 20 sec
B4. skin the cats x 2-5 reps
rest 20 sec
3 Rounds
NOTE: there are far too many progressions and variations to list them. Your coach will individually prescribe for you.
OR, if you shudder at the thought of doing B, go onto C.
C. 30 shoulder taps
25 air squats
15 Kettlebell Swings 35/55 lbs
3 rounds for time
A.
Every 120 sec:
3 power snatches 95/145 lbs
Prowler push x 20 meters there and back x 2 = 40 meters 180/270
5 sets
NOTE: if you can't do the power snatches prescribed, with no press out, please do Intermediate or Beginner)
INTERMEDIATE/BEGINNER
Every 120 sec
5 power snatches (choose a challenging weight, but no press outs).
prowler push - same as above)
5 sets
B1. 1 front flip (advanced - no mats)
rest 20 sec.
B2. 30 sec handstand in as few sets as possible
rest 20 sec.
B3. back walkover x 3 reps
rest 20 sec
B4. skin the cats x 2-5 reps
rest 20 sec
3 Rounds
NOTE: there are far too many progressions and variations to list them. Your coach will individually prescribe for you.
OR, if you shudder at the thought of doing B, go onto C.
C. 30 shoulder taps
25 air squats
15 Kettlebell Swings 35/55 lbs
3 rounds for time
Wednesday, September 25, 2013
A1. PULLING
ADVANCED
Weighted pull ups x 3 reps x 4 sets (no kipping, chin must clearly break the plane of the bar, neck or chest must touch the bar); rest 30 sec.
A2. Front Squat (no rack) x 15 reps @ 00x1 75/125 x 4 sets
Zero seconds rest
AMRAP Unbroken double unders x 4 sets
Rest 90 sec.
B. 3 ROunds for Time:
Press x10 65/95
Burpees x 10
A1. PULLING
INTERMEDIATE
AMRAP unbroken kipping pull ups x 4 sets; rest 30 sec. Less advanced do AMRAP in 60 sec.
A2. Front Squat (no rack) x 15 reps @ 00x1 75/125 x 4 sets
Zero seconds rest
AMRAP double unders in 60 sec. x 4 sets
Rest 90 sec.
A1. PULLING
BEGINNER- don't have a 30 sec eccentric chin up?
Eccentric chin up, aiming for 30 sec, followed immediately by 5 ring rows @ 31x3 x 4 sets; rest 30 sec.
A2. 10 front squats @ 22x2 Must be unbroken x 4 sets
zero seconds rest
AMRAP single unders in 30 sec. x 4 sets
Rest 90 sec.
B. same as above
ADVANCED
Weighted pull ups x 3 reps x 4 sets (no kipping, chin must clearly break the plane of the bar, neck or chest must touch the bar); rest 30 sec.
A2. Front Squat (no rack) x 15 reps @ 00x1 75/125 x 4 sets
Zero seconds rest
AMRAP Unbroken double unders x 4 sets
Rest 90 sec.
B. 3 ROunds for Time:
Press x10 65/95
Burpees x 10
A1. PULLING
INTERMEDIATE
AMRAP unbroken kipping pull ups x 4 sets; rest 30 sec. Less advanced do AMRAP in 60 sec.
A2. Front Squat (no rack) x 15 reps @ 00x1 75/125 x 4 sets
Zero seconds rest
AMRAP double unders in 60 sec. x 4 sets
Rest 90 sec.
A1. PULLING
BEGINNER- don't have a 30 sec eccentric chin up?
Eccentric chin up, aiming for 30 sec, followed immediately by 5 ring rows @ 31x3 x 4 sets; rest 30 sec.
A2. 10 front squats @ 22x2 Must be unbroken x 4 sets
zero seconds rest
AMRAP single unders in 30 sec. x 4 sets
Rest 90 sec.
B. same as above
Tuesday, September 24, 2013
WARM UP
5 minutes of joint prep
Low lizard practice 2 lengths
shublule or role x 2 lengths
Go through snatch complex for 2 sets (adding weight after each set).
EVERYONE:
A1. 3 Snatch Grip Deadlifts + 3 hang power snatches + 3 snatches (catch as low as possible); x 4 sets, rest 30 sec.
A2. Kipping HSPU
No problem with kipping HSPU? AMRAP STRICT UNBROKEN followed immediately by AMRAP kipping HSPU. Rest 90 sec. x 4 sets
CAN do 1 or 2 but they are not consistent? DO AMRAP in 2 minutes x 4 sets; rest 60 sec.
Have been doing chest to wall strict and you are getting close to the floor? 7 attempts, rest about 20 seconds between attempts.
Have trouble with downward dog hspu? Do strict downward dog hspu (if this is easy, you need to work on lifting feet off the floor) x 5 reps x 4 sets; rest 30 sec.
B. 5 Rounds for Time:
Burpees x 12
Sprint 50 meters there and back = 100 meters
12 burpees only if you can do all 12 in under 60 sec.
Beginners: reduce reps and rest 1 minute between rounds.
5 minutes of joint prep
Low lizard practice 2 lengths
shublule or role x 2 lengths
Go through snatch complex for 2 sets (adding weight after each set).
EVERYONE:
A1. 3 Snatch Grip Deadlifts + 3 hang power snatches + 3 snatches (catch as low as possible); x 4 sets, rest 30 sec.
A2. Kipping HSPU
No problem with kipping HSPU? AMRAP STRICT UNBROKEN followed immediately by AMRAP kipping HSPU. Rest 90 sec. x 4 sets
CAN do 1 or 2 but they are not consistent? DO AMRAP in 2 minutes x 4 sets; rest 60 sec.
Have been doing chest to wall strict and you are getting close to the floor? 7 attempts, rest about 20 seconds between attempts.
Have trouble with downward dog hspu? Do strict downward dog hspu (if this is easy, you need to work on lifting feet off the floor) x 5 reps x 4 sets; rest 30 sec.
B. 5 Rounds for Time:
Burpees x 12
Sprint 50 meters there and back = 100 meters
12 burpees only if you can do all 12 in under 60 sec.
Beginners: reduce reps and rest 1 minute between rounds.
Monday, Sept 23, 2013
WARM UP
5 minutes of joint prep - include stick limbo and weighted shoulder opener a la bodyline.
5 minutes of clean explanation and warm up
This week we start to prepare for the FrostFit Competition in January. As always, these workouts are open to anyone, but I would caution beginners from attempting them. Competitors, you have double days today and on Friday.
ADVANCED
A1. Cleans from blocks 3, 3, 3, 3; rest 30 sec.
A2. 5 muscle ups ( strict) Today is a development day so if you can't do 5 strict unassisted but you do have 1 or 2 unassisted, please use a spot and do 5 reps. x 4 sets; rest 60 sec. Or, do bent arm 3-5 reps with assistance.
INTERMEDIATE
A1.Cleans from blocks 3, 3, 3, 3; rest 30 sec.
A2. 1-2 ring dips or bar dips @ 51x1 x 4 sets; rest 30 sec.
BEGINNER
A1.Cleans from blocks 5, 5, 5, 5; rest 30 sec.
A2. 30 sec eccentric push up x 4 sets; rest 30 sec. Impossible? Elevate chest and do 15 sec eccentric
B. 90 sec AMRAP
5 box jumps 24/30"
5/7 push ups (5 for women and 7 for men).
5 KB Swings 35/55 lbs (Russian)
Rest 4 minutes
4 sets
PM. Olympic Lifting
5 minutes of joint prep - include stick limbo and weighted shoulder opener a la bodyline.
5 minutes of clean explanation and warm up
This week we start to prepare for the FrostFit Competition in January. As always, these workouts are open to anyone, but I would caution beginners from attempting them. Competitors, you have double days today and on Friday.
ADVANCED
A1. Cleans from blocks 3, 3, 3, 3; rest 30 sec.
A2. 5 muscle ups ( strict) Today is a development day so if you can't do 5 strict unassisted but you do have 1 or 2 unassisted, please use a spot and do 5 reps. x 4 sets; rest 60 sec. Or, do bent arm 3-5 reps with assistance.
INTERMEDIATE
A1.Cleans from blocks 3, 3, 3, 3; rest 30 sec.
A2. 1-2 ring dips or bar dips @ 51x1 x 4 sets; rest 30 sec.
BEGINNER
A1.Cleans from blocks 5, 5, 5, 5; rest 30 sec.
A2. 30 sec eccentric push up x 4 sets; rest 30 sec. Impossible? Elevate chest and do 15 sec eccentric
B. 90 sec AMRAP
5 box jumps 24/30"
5/7 push ups (5 for women and 7 for men).
5 KB Swings 35/55 lbs (Russian)
Rest 4 minutes
4 sets
PM. Olympic Lifting
Saturday, September 21, 2013
Thursday, September 19, 2013
BENCHMARK DIANE DATES
April 30, 2012
July 15, 2010
May 3, 2013
Feb 15, 2013
Aug 28, 2012
JULY 24, 2012
July 15, 2010
May 3, 2013
Feb 15, 2013
Aug 28, 2012
JULY 24, 2012
Tuesday, September 17, 2013
Sunday, September 15, 2013
BENCHMARK WEEK
Probably one of the most infamous elements of CrossFit are the benchmark wods. BElow you will find a link to an article in the CrossFit journal on the nature and origin of these wods.
Have fun and take great notes so that you have a reliable comparison for the next time these wods come up.
Some of the beginners will be quite intrigued by these wods but now is not the time to go with high intensity. Beginners, expect rest times to be added to you training sessions.
http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf
Darci
Have fun and take great notes so that you have a reliable comparison for the next time these wods come up.
Some of the beginners will be quite intrigued by these wods but now is not the time to go with high intensity. Beginners, expect rest times to be added to you training sessions.
http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf
Darci
Saturday, Sept 21, 2013
WARM UP
Run 400 meters @ 60 % intensity
15 minutes of joint prep - head to toe
A1. Rolling straddle ups x 5 reps x 2 sets
A2. Wall bridges x 5 reps x 2 sets
B. Clean warm up - tall muscle cleans with empty bar x 10 reps, 5 hang power cleans with empty bar, 5 power cleans with weight, increase weight with each subsequent set of cleans x 2 sets x 5 reps until you hit your Elizabeth weight.
A. BENCHMARK - ELIZABETH
FOR TIME -21-15 - 9
POWER CLEANS 95/135 LBS
RING DIPS
NOTE - TO DO THIS PRESCRIBED, YOU MUST BE ABLE TO DO FIRST SET OF BOTH MOVEMENTS IN NO MORE THAN 4 SETS.
Run 400 meters @ 60 % intensity
15 minutes of joint prep - head to toe
A1. Rolling straddle ups x 5 reps x 2 sets
A2. Wall bridges x 5 reps x 2 sets
B. Clean warm up - tall muscle cleans with empty bar x 10 reps, 5 hang power cleans with empty bar, 5 power cleans with weight, increase weight with each subsequent set of cleans x 2 sets x 5 reps until you hit your Elizabeth weight.
A. BENCHMARK - ELIZABETH
FOR TIME -21-15 - 9
POWER CLEANS 95/135 LBS
RING DIPS
NOTE - TO DO THIS PRESCRIBED, YOU MUST BE ABLE TO DO FIRST SET OF BOTH MOVEMENTS IN NO MORE THAN 4 SETS.
Friday, September 20, 2013
WARM UP
400 meter run @ 60% intensity
5 minutes of joint prep
A1. hips snapcs x 5 reps x 3 sets (keep going higher with each set if possible)
A2. forward monkeys x 2 lengths x 3sets
A3. brachiation x 2 sets
Little to no rest between each. Everyone start at a different station.
Thruster warm up 5, 5, 5 Last set should be at Fran weight.
A. BENCHMARK - FRAN
FOR TIME:
21-15-9
Thrusters 65/95 lbs
Kipping Pull-ups
NOTE- TO DO PRESCRIBED YOU MUST BE ABLE TO DO FIRST 21 REPS OF EACH MOVEMENT IN NO MORE THAN 3 SETS
400 meter run @ 60% intensity
5 minutes of joint prep
A1. hips snapcs x 5 reps x 3 sets (keep going higher with each set if possible)
A2. forward monkeys x 2 lengths x 3sets
A3. brachiation x 2 sets
Little to no rest between each. Everyone start at a different station.
Thruster warm up 5, 5, 5 Last set should be at Fran weight.
A. BENCHMARK - FRAN
FOR TIME:
21-15-9
Thrusters 65/95 lbs
Kipping Pull-ups
NOTE- TO DO PRESCRIBED YOU MUST BE ABLE TO DO FIRST 21 REPS OF EACH MOVEMENT IN NO MORE THAN 3 SETS
Thursday, September 19, 2013
Warm Up
5 minutes of joint prep
400 meter run @ 60% intensity
Step behinds x 2 lengths
Role x 2 lengths
Brachiation
Deadlifts 5, 5, 5, 5 Last set should be done at your Diane weight.
HSPU with whichever variation you will be using.
A. BENCHMARK - DIANE
For Time
21-15-9
Deadlift 185/225 lbs
HSPU (You may kip)
NOTE ON DIANE - DEADLIFT WEIGHT AND HSPU VARIATION FOR FIRST SET SHOULD BE SOMETHING YOU CAN DO IN NO MORE THAN 3 SETS.
B1. JEFFERSON CURLS X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. DR. SPINA'S 90/90 X 2 SETS
5 minutes of joint prep
400 meter run @ 60% intensity
Step behinds x 2 lengths
Role x 2 lengths
Brachiation
Deadlifts 5, 5, 5, 5 Last set should be done at your Diane weight.
HSPU with whichever variation you will be using.
A. BENCHMARK - DIANE
For Time
21-15-9
Deadlift 185/225 lbs
HSPU (You may kip)
NOTE ON DIANE - DEADLIFT WEIGHT AND HSPU VARIATION FOR FIRST SET SHOULD BE SOMETHING YOU CAN DO IN NO MORE THAN 3 SETS.
B1. JEFFERSON CURLS X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. DR. SPINA'S 90/90 X 2 SETS
Wed, Sept 18, 2013
Warm up -
Repeat Monday's.
A. Muscle ups
Advanced - 2-5 strict x 3 sets; rest 3 minutes
Intermediate - AMRAP strict in 10 minutes
Beginner 1 - bent arm with spot (no press out required) x 3 x 4 sets; rest 3 minutes
Beginner 2 - 5 transitions with heels elevated x 3 sets; rest 2 minutes
Beginner 3 - 1 30 sec eccentric chin up followed immediately by 15 sec eccentric bar dip or ring dips x 3 sets; rest 2 minutes.
Beginner 4 - 5 ring rows @ 31x3 followed immediately by 15 sec angled eccentric push up x 3 sets; rest 2 minutes.
B. On a 3 minute clock:
50 meter prowler push there and back = 100 meters
10 Toes to Bar
AMRAP Box Jumps in remaining time. 20/24
Repeat Monday's.
A. Muscle ups
Advanced - 2-5 strict x 3 sets; rest 3 minutes
Intermediate - AMRAP strict in 10 minutes
Beginner 1 - bent arm with spot (no press out required) x 3 x 4 sets; rest 3 minutes
Beginner 2 - 5 transitions with heels elevated x 3 sets; rest 2 minutes
Beginner 3 - 1 30 sec eccentric chin up followed immediately by 15 sec eccentric bar dip or ring dips x 3 sets; rest 2 minutes.
Beginner 4 - 5 ring rows @ 31x3 followed immediately by 15 sec angled eccentric push up x 3 sets; rest 2 minutes.
B. On a 3 minute clock:
50 meter prowler push there and back = 100 meters
10 Toes to Bar
AMRAP Box Jumps in remaining time. 20/24
Tuesday, September 17, 2013
WARM UP -
400 METER RUN @ 50 % INTENSITY
10 MIN OF JOINT PREP - RUSSIAN TEA CUP, WRIST WORK WITH STICK, ET AL.
DEADLIFTS 5, 5, 5, 5 LAST SET SHOULD BE AT WORKING WEIGHT FOR DT. REPEAT FOR HANG POWER CLEAN AND POWER JERKS
A. DT - FOR TIME
5 ROUNDS FOR TIME
12 DEADLIFTS 105/155 LBS
9 HANG POWER CLEANS 105/155 LBS
6 POWER JERKS 105/155 LBS
To do prescribed, you must be able to do first set unbroken.
B1. WEIGHTED SHOULDER OPENER X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. WEIGHTED BUTTERFLY X 30 REPS PLUS 30 SEC HOLD X 2 SETS
400 METER RUN @ 50 % INTENSITY
10 MIN OF JOINT PREP - RUSSIAN TEA CUP, WRIST WORK WITH STICK, ET AL.
DEADLIFTS 5, 5, 5, 5 LAST SET SHOULD BE AT WORKING WEIGHT FOR DT. REPEAT FOR HANG POWER CLEAN AND POWER JERKS
A. DT - FOR TIME
5 ROUNDS FOR TIME
12 DEADLIFTS 105/155 LBS
9 HANG POWER CLEANS 105/155 LBS
6 POWER JERKS 105/155 LBS
To do prescribed, you must be able to do first set unbroken.
B1. WEIGHTED SHOULDER OPENER X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. WEIGHTED BUTTERFLY X 30 REPS PLUS 30 SEC HOLD X 2 SETS
Monday, September 16, 2013
Warm up:
400 meter run @ 50 % intensity
5 min of joint Prep - including CARS for HIPS
A1. 5 bridge walks with wall x 2 sets
A2. 5 shoulder openers on stall bars or with plates pushed up against the wall x 2 sets
5 kipping pull-ups
Find KB weight in 2 sets.
MAX 20 MINUTES FOR THE WARM UP (THIS INCLUDES PRESCRIBING FOR EACH ATHLETE FOR HELEN)
A. BENCHMARK WOD - HELEN See June 24, 2013, May 17, 2013, Oct 14, 2012, July 23, 2012, July 18, 2011
3 ROUNDS FOR TIME:
400 METER RUN
21 KB SWINGS 35/55 LBS
12 KIPPING PULL UPS
NOTE - to do prescribed, you must be able to do first set of swings and pull -ups in no less than 2 sets.
You may only use bands if you have a 30 sec eccentric chin ups. Only bands allowed for kipping are the small and medium red bands.
B1. 3 BACK WALK OVERS X 3 SETS
B2. 3 BACK ROLL TO HANDSTAND OR HANDSTAND TO FORWARD ROLL X 3 SETS
400 meter run @ 50 % intensity
5 min of joint Prep - including CARS for HIPS
A1. 5 bridge walks with wall x 2 sets
A2. 5 shoulder openers on stall bars or with plates pushed up against the wall x 2 sets
5 kipping pull-ups
Find KB weight in 2 sets.
MAX 20 MINUTES FOR THE WARM UP (THIS INCLUDES PRESCRIBING FOR EACH ATHLETE FOR HELEN)
A. BENCHMARK WOD - HELEN See June 24, 2013, May 17, 2013, Oct 14, 2012, July 23, 2012, July 18, 2011
3 ROUNDS FOR TIME:
400 METER RUN
21 KB SWINGS 35/55 LBS
12 KIPPING PULL UPS
NOTE - to do prescribed, you must be able to do first set of swings and pull -ups in no less than 2 sets.
You may only use bands if you have a 30 sec eccentric chin ups. Only bands allowed for kipping are the small and medium red bands.
B1. 3 BACK WALK OVERS X 3 SETS
B2. 3 BACK ROLL TO HANDSTAND OR HANDSTAND TO FORWARD ROLL X 3 SETS
Monday, September 9, 2013
Sunday, September 15, 2013
A. AMRAP in 20 minutes
10 deadlifts 185/275 lbs
40 Double Unders
10 Push ups (most advanced today is dynamic circular push ups).
accumulate 30 to 60 sec handstand. (beginners use the wall)
YOur coaches will give you various progressions for handbalancing and push ups.
B1. Straddle ups x 5 reps x 3 sets
B2. cuban rotations x 5-7 reps @3333 x 3 sets
10 deadlifts 185/275 lbs
40 Double Unders
10 Push ups (most advanced today is dynamic circular push ups).
accumulate 30 to 60 sec handstand. (beginners use the wall)
YOur coaches will give you various progressions for handbalancing and push ups.
B1. Straddle ups x 5 reps x 3 sets
B2. cuban rotations x 5-7 reps @3333 x 3 sets
SATURDAY, SEPTEMBER 14, 2013
A. Jerks
Advanced - Daily Max plus 1 set of doubles (from the blocks)
Intermediate: 3, 3, 3, 3
Beginner: Push Jerk 5, 5, 5, 5
B. Prowler pull (not with the ropes) x 30 meter there and back =60 meters
Women @ 90 Men @ 180 lbs
15 push jerk 75/125 lbs
10 burpees
rest 4 minutes
4 sets
C1. Back walkovers (advanced from standing position) x 5 x 3 sets
C2. Forward rolls x 5 reps (advanced do handstand walk x 3-4 reps plus forward roll x 3 sets
Note: Your coaches will have various progressions for you.
Advanced - Daily Max plus 1 set of doubles (from the blocks)
Intermediate: 3, 3, 3, 3
Beginner: Push Jerk 5, 5, 5, 5
B. Prowler pull (not with the ropes) x 30 meter there and back =60 meters
Women @ 90 Men @ 180 lbs
15 push jerk 75/125 lbs
10 burpees
rest 4 minutes
4 sets
C1. Back walkovers (advanced from standing position) x 5 x 3 sets
C2. Forward rolls x 5 reps (advanced do handstand walk x 3-4 reps plus forward roll x 3 sets
Note: Your coaches will have various progressions for you.
Friday, Sept 13, 2013
A. POWER CLEANS
ADVANCED
DAILY MAX PLUS 1 SET OF DOUBLES
INTERMEDIATE
3, 3, 3, 3
BEGINNER
HANG POWER CLEAN
5, 5, 5, 5
B. ADVANCED (IF YOU CAN'T DO THIS UNBROKEN, REDUCE THE REPS)
15 KB SWINGS 35/55 LBS
15 BOX JUMPS 20/24"
15 TOES TO BAR
15 WALL BALLS 14/20 LBS
REST 4 MINUTES
4 SETS
C. BEGINNER:
10 KB SWINGS
REST 10 SEC.
10 BOX JUMPS OR STEP UPS
REST 10 SEC.
5 SKIN THE CATS ON STALL BARS @ 30X3
REST 10 SEC.
5 WALL BALLS
REST 60 SEC.
4 SETS
ADVANCED
DAILY MAX PLUS 1 SET OF DOUBLES
INTERMEDIATE
3, 3, 3, 3
BEGINNER
HANG POWER CLEAN
5, 5, 5, 5
B. ADVANCED (IF YOU CAN'T DO THIS UNBROKEN, REDUCE THE REPS)
15 KB SWINGS 35/55 LBS
15 BOX JUMPS 20/24"
15 TOES TO BAR
15 WALL BALLS 14/20 LBS
REST 4 MINUTES
4 SETS
C. BEGINNER:
10 KB SWINGS
REST 10 SEC.
10 BOX JUMPS OR STEP UPS
REST 10 SEC.
5 SKIN THE CATS ON STALL BARS @ 30X3
REST 10 SEC.
5 WALL BALLS
REST 60 SEC.
4 SETS
Thursday, Sept 12, 2013
ADVANCED:
A1. Back Squat - 3, 3, 3; rest 45 sec. (Sets should be about 20 lbs under your 2 RM).
A2. Pulling - TRI SET: 3-5 archers, rest 15 sec, 3-5 cyclical ring chin ups (3 sec eccentric), rest 15 sec, 5 ring rows @ 31x3, rest 15 sec. Your coach will give you the proper progression of the archer. 3 sets
INTERMEDIATE:
A1. Back Squat 5, 5, 5; rest 45 sec.
A2. pulling TRI SET- 3-5 chin ups or pull ups, rest 15 sec. 30 sec arch scap pulling, rest 15 sec, 5 ring rows @ 31x3; rest 15 sec.(If you are really close to getting that first chin up, please get a spot). YOU MUST DO ALL 3 REPS. 3 SETS
BEGINNERS:
A1. Back Squat 5, 5, 5 @ 22x2; rest 45 sec.
A2. Pulling TRI SET: 20-30 SEC ECCENTRIC X 1, REST 15 SEC, 20 SEC ARCH SCAP PULLING, REST 15 SEC, 5 RING ROWS @ 31X3, REST 15 SEC. 3 SETS
B. ADVANCED/INTERMEDIATE
POWER SNATCH X 5 REPS 85/135 LBS ( NO PRESS OUTS ALLOWED)
SPRINT 200 METERS
REST 3 MINUTES.
5 SETS
B. BEGINNER
10 HANG POWER SNATCH (NO PRESS OUTS ALLOWED)
SPRINT 200 METERS (ROW IF RUNNING IS NOT AN OPTION)
REST 3 MINUTES
5 SETS
A1. Back Squat - 3, 3, 3; rest 45 sec. (Sets should be about 20 lbs under your 2 RM).
A2. Pulling - TRI SET: 3-5 archers, rest 15 sec, 3-5 cyclical ring chin ups (3 sec eccentric), rest 15 sec, 5 ring rows @ 31x3, rest 15 sec. Your coach will give you the proper progression of the archer. 3 sets
INTERMEDIATE:
A1. Back Squat 5, 5, 5; rest 45 sec.
A2. pulling TRI SET- 3-5 chin ups or pull ups, rest 15 sec. 30 sec arch scap pulling, rest 15 sec, 5 ring rows @ 31x3; rest 15 sec.(If you are really close to getting that first chin up, please get a spot). YOU MUST DO ALL 3 REPS. 3 SETS
BEGINNERS:
A1. Back Squat 5, 5, 5 @ 22x2; rest 45 sec.
A2. Pulling TRI SET: 20-30 SEC ECCENTRIC X 1, REST 15 SEC, 20 SEC ARCH SCAP PULLING, REST 15 SEC, 5 RING ROWS @ 31X3, REST 15 SEC. 3 SETS
B. ADVANCED/INTERMEDIATE
POWER SNATCH X 5 REPS 85/135 LBS ( NO PRESS OUTS ALLOWED)
SPRINT 200 METERS
REST 3 MINUTES.
5 SETS
B. BEGINNER
10 HANG POWER SNATCH (NO PRESS OUTS ALLOWED)
SPRINT 200 METERS (ROW IF RUNNING IS NOT AN OPTION)
REST 3 MINUTES
5 SETS
Congratulations to our BCBD Competitors
Congratulations to all that competed in the BCBD this past weekend.
I want you to know that I was rooting for all of you from the comfort of my couch (and yes I was heavily drugged).
I was tickled pink when Heidi told me that she and Kamara had signed up in the Brute division. These two ladies (Team Snaxx) held their own and I think they were quite surprised when they came in 13th on one of the strength events. Paul and Tim made it into the Top 16 in the men's Brute division. These two have taken to the CrossFit movements with relative ease and they have great engines. Richard and David, you are an inspiration to everyone. Richard has been fearless in jumping into events such as the BCBD. And David's mobility has improved so much. He didn't have much of a chance to show off his upper body strength that he has gained through our gymnastics classes... Maybe next time. Lucas and Melissa competed in the Beast Division. What a great showing for both of them. Lucas has only been CrossFitting for a couple of months and this was Melissa's debut in the level 1 division. I believe she came in 5th in one of the workoust with a 125 lb snatch.
If you see these fine athletes at the gym, give them a pat on the back. For many of them, this was the very first time competing in such an event. They trained hard and put in a lot of extra gym time.
-Darci
I want you to know that I was rooting for all of you from the comfort of my couch (and yes I was heavily drugged).
I was tickled pink when Heidi told me that she and Kamara had signed up in the Brute division. These two ladies (Team Snaxx) held their own and I think they were quite surprised when they came in 13th on one of the strength events. Paul and Tim made it into the Top 16 in the men's Brute division. These two have taken to the CrossFit movements with relative ease and they have great engines. Richard and David, you are an inspiration to everyone. Richard has been fearless in jumping into events such as the BCBD. And David's mobility has improved so much. He didn't have much of a chance to show off his upper body strength that he has gained through our gymnastics classes... Maybe next time. Lucas and Melissa competed in the Beast Division. What a great showing for both of them. Lucas has only been CrossFitting for a couple of months and this was Melissa's debut in the level 1 division. I believe she came in 5th in one of the workoust with a 125 lb snatch.
If you see these fine athletes at the gym, give them a pat on the back. For many of them, this was the very first time competing in such an event. They trained hard and put in a lot of extra gym time.
-Darci
Sunday, September 8, 2013
Wednesday, Sept 11, 2013
Warm up:
please include some preparation for the forward roll that we did in Singapore. Articulate the spine!
ADVANCED
A2. Weighed ring dips (Absolutely no kip). x 3 x 5 sets (go up in weight with each set); rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go in weight with each set). Don't start too heavy; rest 30 sec.
INTERMEDIATE
A1. Ring dips or bar dips x 2-3 reps @ 31x1 x 5 sets; rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go up in weight with each set). Don't start too heavy; rest 30 sec.
BEGINNER
A1. TRAP 3 RAISES @ 5153 (THIS IS FOR YOU FOLKS THAT NEED TO TRAIN THE BRAIN NOT TO ALLOW THE SHOULDERS TO BE ATTACHED TO YOUR EAR ON YOUR DIPS). 7 REPS X 5 SETS; REST 30 SEC.
A2. DEADLIFTS 5, 5, 5, 5 (GO UP IN WEIGHT WITH EACH SET). DON'T START TOO HEAVY; REST 30 SEC.
B. 2 rounds for time:
Thrusters x 7 55/75 lbs
double unders x 15
kipping pull-ups/chin ups x 5
Rest 3 minutes
5 sets
I want this to be fast! To do this prescribed, you must be able to do both rounds unbroken.
B. Beginners:
7 thrusters (challenging but excellent form for all 7 reps)
rest 20 sec.
Single unders x 30 reps
Rest 20 sec.
30 sec eccentric chin up or 5 ring rows @ 31x3
rest 20 sec
5 sets
C. Forward rolls - advanced can also do backrolls to handstands or forward rolls to handstands. For folks who can't recall the last time they put any sort of pressure on their neck, please do side rolls. YOu can gear up for forward rolls through some of the warm up progressions we did in Singapore.
please include some preparation for the forward roll that we did in Singapore. Articulate the spine!
ADVANCED
A2. Weighed ring dips (Absolutely no kip). x 3 x 5 sets (go up in weight with each set); rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go in weight with each set). Don't start too heavy; rest 30 sec.
INTERMEDIATE
A1. Ring dips or bar dips x 2-3 reps @ 31x1 x 5 sets; rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go up in weight with each set). Don't start too heavy; rest 30 sec.
BEGINNER
A1. TRAP 3 RAISES @ 5153 (THIS IS FOR YOU FOLKS THAT NEED TO TRAIN THE BRAIN NOT TO ALLOW THE SHOULDERS TO BE ATTACHED TO YOUR EAR ON YOUR DIPS). 7 REPS X 5 SETS; REST 30 SEC.
A2. DEADLIFTS 5, 5, 5, 5 (GO UP IN WEIGHT WITH EACH SET). DON'T START TOO HEAVY; REST 30 SEC.
B. 2 rounds for time:
Thrusters x 7 55/75 lbs
double unders x 15
kipping pull-ups/chin ups x 5
Rest 3 minutes
5 sets
I want this to be fast! To do this prescribed, you must be able to do both rounds unbroken.
B. Beginners:
7 thrusters (challenging but excellent form for all 7 reps)
rest 20 sec.
Single unders x 30 reps
Rest 20 sec.
30 sec eccentric chin up or 5 ring rows @ 31x3
rest 20 sec
5 sets
C. Forward rolls - advanced can also do backrolls to handstands or forward rolls to handstands. For folks who can't recall the last time they put any sort of pressure on their neck, please do side rolls. YOu can gear up for forward rolls through some of the warm up progressions we did in Singapore.
Tuesday, September 10, 2013
A. PUSH PRESS
ADVANCED: Daily Max, down 20 lbs and do doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Advanced/Intermediate
4 min Amrap
50 meter sprint - 25 meters there and back (touch ground at beginning and at 25 meter mark)
10 burpees
Rest 4 minutes
B. Beginner:
100 meter run @ 75% intensity - 50 meters there and back (touch ground at beginning and at 50 mark)
Rest 60 sec.
5 burpees
Rest 60 sec.
4 sets
C. Advanced/intermediate (this is a workout from the BCBD)
4 min AMRAP
Toes to Bar x 5
Box Jumps x 5 20/24"
C. Beginners
stall bar skin the cat @ 30x3 x 5 reps
rest 15 sec.
5 box step ups
rest 15 sec
7 sets
ADVANCED: Daily Max, down 20 lbs and do doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Advanced/Intermediate
4 min Amrap
50 meter sprint - 25 meters there and back (touch ground at beginning and at 25 meter mark)
10 burpees
Rest 4 minutes
B. Beginner:
100 meter run @ 75% intensity - 50 meters there and back (touch ground at beginning and at 50 mark)
Rest 60 sec.
5 burpees
Rest 60 sec.
4 sets
C. Advanced/intermediate (this is a workout from the BCBD)
4 min AMRAP
Toes to Bar x 5
Box Jumps x 5 20/24"
C. Beginners
stall bar skin the cat @ 30x3 x 5 reps
rest 15 sec.
5 box step ups
rest 15 sec
7 sets
Monday, September 9, 2013
Coaches, if you keep the warm up to 10 minutes you will have plenty of time to complete.
A. Power Clean
Advanced: Take 20 minutes to find your 3 RM Power Clean.
Intermediate: 3, 3, 3, 3
Beginner: Hang Power Clean x 5, 5, 5, 5
B. ADVANCED:
AMRAP IN 20 MINUTES
NO RACK - 10 UNBROKEN FRONT SQUATS @ 65% OF YOUR MAX @ 00X1
3 STRICT MUSCLE UPS (MAY HAVE A SPOT)
7 BOX JUMPS 30/36"
B. INTERMEDIATE:
AMRAP IN 20 MINUTES
NO RACK 10 UNBROKEN FRONT SQUATS @ 75% OF YOUR 3RM
3 BENT ARM MUSCLE UPS (MAY USE A SPOT), OR 3 STRICT RING CHIN UPS OR REGULAR CHIN UPS FOLLOWED IMMEDIATLY BY 3 RING DIPS OR BAR DIPS
7 BOX JUMPS 24/30"
B. BEGINNER:
AMRAP IN 20 MINUTES
MAY USE A RACK, 10 UNBROKEN FRONT SQUATS (YOU MAY GO UP IN WEIGHT WITH EACH SET) @ 22X2
30 SEC ECCENTRIC CHIN UP OR 5 RING ROWS @ 30X3
7 BOX JUMPS OR 10 STEP UPS
A. Power Clean
Advanced: Take 20 minutes to find your 3 RM Power Clean.
Intermediate: 3, 3, 3, 3
Beginner: Hang Power Clean x 5, 5, 5, 5
B. ADVANCED:
AMRAP IN 20 MINUTES
NO RACK - 10 UNBROKEN FRONT SQUATS @ 65% OF YOUR MAX @ 00X1
3 STRICT MUSCLE UPS (MAY HAVE A SPOT)
7 BOX JUMPS 30/36"
B. INTERMEDIATE:
AMRAP IN 20 MINUTES
NO RACK 10 UNBROKEN FRONT SQUATS @ 75% OF YOUR 3RM
3 BENT ARM MUSCLE UPS (MAY USE A SPOT), OR 3 STRICT RING CHIN UPS OR REGULAR CHIN UPS FOLLOWED IMMEDIATLY BY 3 RING DIPS OR BAR DIPS
7 BOX JUMPS 24/30"
B. BEGINNER:
AMRAP IN 20 MINUTES
MAY USE A RACK, 10 UNBROKEN FRONT SQUATS (YOU MAY GO UP IN WEIGHT WITH EACH SET) @ 22X2
30 SEC ECCENTRIC CHIN UP OR 5 RING ROWS @ 30X3
7 BOX JUMPS OR 10 STEP UPS
Thursday, September 5, 2013
Sunday, September 8, 2013
WARM UP
A1. WALL BRIDGES X 5 REPS X 3 SETS
A2. ROLLING WARM UP -- PICK 3 VARIATIONS (MOST ADVANCED IS ROLL TO PISTOL TO CARTWHEEL)
A. ADVANCED:
SPLIT JERK DAILY MAX FROM THE BLOCKS, FOLLOWED BY DOUBLES.
A. INTERMEDIATE:
SPLIT JERK X 3, 3, 3, 3 FROM THE RACK, NOT THE BLOCKS
A. BEGINNERS:
PUSH JERK X 5, 5, 5, 5 FROM THE RACK, NOT THE BLOCKS
B. ADVANCED: 3 SETS
TOES TO BAR X AMRAP UNBROKEN IN 20 SEC
REST 30 SEC.
LIZARD CRAWL (AS LOW AS POSSIBLE) X 1 GYM LENGTH
REST 30 SEC.
WALL WALKS X AMRAP IN 20 SEC
REST 60 SEC.
B INTERMEDIATE: 3 SETS
TOES TO BAR X AMRAP IN 60 SEC.
REST 60 SEC
LIZARD CRAWL ( YOUR FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 60 SEC.
WALL WALKS X AMRAP IN 60 SEC.
REST 60 SEC.
B. BEGINNER: 3 SETS
INCLINE SKIN THE CATS X 5 REPS @ 30X1
REST 30 SEC.
LIZARD CRAWL ( FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 30 SEC.
2 WALL WALKS
REST 2 MINUTES
A1. WALL BRIDGES X 5 REPS X 3 SETS
A2. ROLLING WARM UP -- PICK 3 VARIATIONS (MOST ADVANCED IS ROLL TO PISTOL TO CARTWHEEL)
A. ADVANCED:
SPLIT JERK DAILY MAX FROM THE BLOCKS, FOLLOWED BY DOUBLES.
A. INTERMEDIATE:
SPLIT JERK X 3, 3, 3, 3 FROM THE RACK, NOT THE BLOCKS
A. BEGINNERS:
PUSH JERK X 5, 5, 5, 5 FROM THE RACK, NOT THE BLOCKS
B. ADVANCED: 3 SETS
TOES TO BAR X AMRAP UNBROKEN IN 20 SEC
REST 30 SEC.
LIZARD CRAWL (AS LOW AS POSSIBLE) X 1 GYM LENGTH
REST 30 SEC.
WALL WALKS X AMRAP IN 20 SEC
REST 60 SEC.
B INTERMEDIATE: 3 SETS
TOES TO BAR X AMRAP IN 60 SEC.
REST 60 SEC
LIZARD CRAWL ( YOUR FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 60 SEC.
WALL WALKS X AMRAP IN 60 SEC.
REST 60 SEC.
B. BEGINNER: 3 SETS
INCLINE SKIN THE CATS X 5 REPS @ 30X1
REST 30 SEC.
LIZARD CRAWL ( FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 30 SEC.
2 WALL WALKS
REST 2 MINUTES
Saturday, Sept 7, 2013
WARM UP
COSSACK X 2 LENGTHS
CROSS STEP X 2 LENGTHS
COSACK TO CROSS STEP X 2 LENGTHS
BRACHIATION DRILLS
ADVANCED
A. Hang Power Cleans
Daily Max plus Doubles
A. INTERMEDIATE
Hang Power Clean x 3, 3, 3, 3
A. BEGINNER
Hang Power Clean x 5, 5, 5, 5
B. ADVANCED
6 Rounds for Time
Thrusters x 7 35/45 bs (DO NOT DROP BARBELLS)
KB SWINGS X 15 35/55LBS
B. INTERMEDIATE
Reduce the weight on the thruster AND KB. The thrusters and KB swing should be done very quickly.
B. BEGINNER
10 Thrusters ( perfect form)
rest 15 sec.
10 KB Swings
rest 60 sec
5 sets
COSSACK X 2 LENGTHS
CROSS STEP X 2 LENGTHS
COSACK TO CROSS STEP X 2 LENGTHS
BRACHIATION DRILLS
ADVANCED
A. Hang Power Cleans
Daily Max plus Doubles
A. INTERMEDIATE
Hang Power Clean x 3, 3, 3, 3
A. BEGINNER
Hang Power Clean x 5, 5, 5, 5
B. ADVANCED
6 Rounds for Time
Thrusters x 7 35/45 bs (DO NOT DROP BARBELLS)
KB SWINGS X 15 35/55LBS
B. INTERMEDIATE
Reduce the weight on the thruster AND KB. The thrusters and KB swing should be done very quickly.
B. BEGINNER
10 Thrusters ( perfect form)
rest 15 sec.
10 KB Swings
rest 60 sec
5 sets
Tuesday, September 3, 2013
Friday, September 6, 2013
ADVANCED
A1. Clean Grip Deadlift with shrug x 5 reps x 3 sets; rest 60 sec.
A2. behind the neck rope climb x 1-2 reps x 3 sets; rest 60 sec.
A3. 30 sec handstand, more advanced 60 sec x 3 sets; rest 60 sec. Try and get it in one set.
B1. Muscle up to forward roll or backward roll (if you have 5 forward rolls, work on backward roll) 1-5 reps
rest 30 sec.
B2. Hip Snaps x 5 reps (find an appropriate height).
Rest 30 sec.
3 sets
C. Tabata Toes to Bar x 8 sets
INTERMEDIATE
A1. Clean grip deadlift with shrug x 5 reps x 3 sets; rest 60 sec.
A2. straddle rope climbs x 1 rep x 3 sets; rest 60. (do not kick heels at the start. Elevate heels before you pull).
A3. 30 sec handstand (try and get it in one set) x 3 sets; rest 60 sec.
B1. Muscle up (development day) x3-5 reps full hang or bent arms
Rest 30 sec.
B2. Hip Snaps x 5 reps
Rest 30 sec
3 sets
C. AMRAP Toes to bar in 60 sec
rest 60 sec
5 sets
BEGINNER
A1. CLEAN GRIP DEADLIFTS with shrug x 5 reps x 3 sets; rest 60 sec.
A2. rope climb using feet x 2 reps or bodyline x 3 reps x 3 sets; rest 60 sec.
A3. heel pull - accumulating 20 sec or 30 sec chest to wall handstand x 3 sets; rest 60 sec.
B1. Ring dips x 1-3 reps @ 51x1 or elevate heels 20 sec eccentric only
rest 30 sec.
B2. HIp Snaps x 5 reps (use a ledge if necessary).
Rest 30 sec.
3 sets
A1. Clean Grip Deadlift with shrug x 5 reps x 3 sets; rest 60 sec.
A2. behind the neck rope climb x 1-2 reps x 3 sets; rest 60 sec.
A3. 30 sec handstand, more advanced 60 sec x 3 sets; rest 60 sec. Try and get it in one set.
B1. Muscle up to forward roll or backward roll (if you have 5 forward rolls, work on backward roll) 1-5 reps
rest 30 sec.
B2. Hip Snaps x 5 reps (find an appropriate height).
Rest 30 sec.
3 sets
C. Tabata Toes to Bar x 8 sets
INTERMEDIATE
A1. Clean grip deadlift with shrug x 5 reps x 3 sets; rest 60 sec.
A2. straddle rope climbs x 1 rep x 3 sets; rest 60. (do not kick heels at the start. Elevate heels before you pull).
A3. 30 sec handstand (try and get it in one set) x 3 sets; rest 60 sec.
B1. Muscle up (development day) x3-5 reps full hang or bent arms
Rest 30 sec.
B2. Hip Snaps x 5 reps
Rest 30 sec
3 sets
C. AMRAP Toes to bar in 60 sec
rest 60 sec
5 sets
BEGINNER
A1. CLEAN GRIP DEADLIFTS with shrug x 5 reps x 3 sets; rest 60 sec.
A2. rope climb using feet x 2 reps or bodyline x 3 reps x 3 sets; rest 60 sec.
A3. heel pull - accumulating 20 sec or 30 sec chest to wall handstand x 3 sets; rest 60 sec.
B1. Ring dips x 1-3 reps @ 51x1 or elevate heels 20 sec eccentric only
rest 30 sec.
B2. HIp Snaps x 5 reps (use a ledge if necessary).
Rest 30 sec.
3 sets
Monday, September 2, 2013
Wednesday, September 4, 2013
WARM UP
A. rolling warm up (not front and back roll).
B. 400 meter run @ 60 % intensity
C. Russian Tea Cup
ADVANCED:
A1. Clean and Jerk: Daily Max plus doubles
Rest 60 sec.
A2. Skin the Cat x 3-5 reps x 4 sets (if this is quite easy for you, do pass throughs 1-5 reps)
Rest 60 sec.
INTERMEDIATE:
A1. Clean and Jerk: If your coach thinks you are ready for maxes, do the advanced protocol. IF not, do 2, 2, 2, 2
Rest 60 sec.
A2. Skin the Cats with small spot if necessary. Stay Piked! Curling up into a ball is actually a more challenging progression. 2 reps x 4 sets
Rest 60 sec.
BEGINNER:
A1. Clean and Jerk
5, 5, 5, 5
rest 60 sec.
A2. stall bar skin the cats at 30x1 x 4 sets;
rest 15 sec.
A3. 15 sec arch scap pulling x 4 sets
Rest 45 sec.
B. ADVANCED
COSSACK TO CROSS STEP X 2 LENGTHS OR: SPRINT 400 METERS
ZERO SECONDS REST
AMRAP UNBROKEN STRICT PULL-UPS THEN SWITCH TO AMRAP UNBROKEN KIPPING PULL UPS
REST 3 MINUTES
3 SETS
B. INTERMEDIATE:
cossack to Cross Step x 2 lengths or, sprint 400 meters
zero seconds rest
AMRAP strict unbroken chin ups, then amrap kipping pull ups in 45 sec
rest 3 minutes
3 sets
B. BEGINNER
Cossack to cross step x 2 lengths or, sprint 400 meters @ 80%
rest 30 sec
5 ring rows @ 30x3 , then AMRAP kipping pull ups in 45 sec. If you do not have a 30 sec eccentric chin ups, you do not do the kipping pull ups.
rest 3 minutes
3 sets
A. rolling warm up (not front and back roll).
B. 400 meter run @ 60 % intensity
C. Russian Tea Cup
ADVANCED:
A1. Clean and Jerk: Daily Max plus doubles
Rest 60 sec.
A2. Skin the Cat x 3-5 reps x 4 sets (if this is quite easy for you, do pass throughs 1-5 reps)
Rest 60 sec.
INTERMEDIATE:
A1. Clean and Jerk: If your coach thinks you are ready for maxes, do the advanced protocol. IF not, do 2, 2, 2, 2
Rest 60 sec.
A2. Skin the Cats with small spot if necessary. Stay Piked! Curling up into a ball is actually a more challenging progression. 2 reps x 4 sets
Rest 60 sec.
BEGINNER:
A1. Clean and Jerk
5, 5, 5, 5
rest 60 sec.
A2. stall bar skin the cats at 30x1 x 4 sets;
rest 15 sec.
A3. 15 sec arch scap pulling x 4 sets
Rest 45 sec.
B. ADVANCED
COSSACK TO CROSS STEP X 2 LENGTHS OR: SPRINT 400 METERS
ZERO SECONDS REST
AMRAP UNBROKEN STRICT PULL-UPS THEN SWITCH TO AMRAP UNBROKEN KIPPING PULL UPS
REST 3 MINUTES
3 SETS
B. INTERMEDIATE:
cossack to Cross Step x 2 lengths or, sprint 400 meters
zero seconds rest
AMRAP strict unbroken chin ups, then amrap kipping pull ups in 45 sec
rest 3 minutes
3 sets
B. BEGINNER
Cossack to cross step x 2 lengths or, sprint 400 meters @ 80%
rest 30 sec
5 ring rows @ 30x3 , then AMRAP kipping pull ups in 45 sec. If you do not have a 30 sec eccentric chin ups, you do not do the kipping pull ups.
rest 3 minutes
3 sets
Thursday, September 4, 2013
ADVANCED
A1. SNATCH (DAILY MAX PLUS DOUBLES)
REST 60 SEC.
A2. SUPPORT HOLD RING DIPS (YOU MUST MAINTAIN A SUPPORT HOLD THROUGH THE ENTIRE ROM X 2-5 REPS X 4 SETS;
REST 60 SEC.
INTERMEDIATE:
A1.SNATCH X 2, 2, 2, 2
REST 60 SEC.
A2. RING DIPS X 2-5 REPS(SUPPORT HOLD AT THE TOP) X 4 SETS
REST 60 SEC.
BEGINNER:
A1. HANG POWER SNATCH X 5 REPS X 4 SETS
REST 60 SEC
A2. BAR DIPS X 5 REPS @ 52X1 X 4 SETS (ELEVATE HEELS IF NECESSARY).
REST 60 SEC.
B. ADVANCED:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 DYNAMIC PUSH UPS
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
B. INTERMEDIATE:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 PERFECT PUSH UPS
8O METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
B. BEGINNERS:
AMRAP IN 90 SEC:
10 BACK SQUATS
10 PERFECT PUSH UPS (IF ANGLED @ 53X3)
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
A1. SNATCH (DAILY MAX PLUS DOUBLES)
REST 60 SEC.
A2. SUPPORT HOLD RING DIPS (YOU MUST MAINTAIN A SUPPORT HOLD THROUGH THE ENTIRE ROM X 2-5 REPS X 4 SETS;
REST 60 SEC.
INTERMEDIATE:
A1.SNATCH X 2, 2, 2, 2
REST 60 SEC.
A2. RING DIPS X 2-5 REPS(SUPPORT HOLD AT THE TOP) X 4 SETS
REST 60 SEC.
BEGINNER:
A1. HANG POWER SNATCH X 5 REPS X 4 SETS
REST 60 SEC
A2. BAR DIPS X 5 REPS @ 52X1 X 4 SETS (ELEVATE HEELS IF NECESSARY).
REST 60 SEC.
B. ADVANCED:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 DYNAMIC PUSH UPS
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
B. INTERMEDIATE:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 PERFECT PUSH UPS
8O METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
B. BEGINNERS:
AMRAP IN 90 SEC:
10 BACK SQUATS
10 PERFECT PUSH UPS (IF ANGLED @ 53X3)
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS
Tuesday, September 3, 2013
BCBD, Scroll down to the bottom
Advanced
A1. Front Squats x 10 @ 00x1
60 sec rest
A2. HSPU (strict and chest to wall) 3 reps. If you have 5 reps chest to wall with perfect form, ie, no huge arch in back, feet slide effortlessly up the wall, then elevate your hands.
rest 30 sec
A3. 5 downward dog HSPU (reaching out as far as possible, feet lifting off the floor - even beyond the triangle)
Rest 60 sec
3 sets
INTERMEDIATE:
A1. Front squats x 10 @ 00x1
Rest 60 sec.
A2. Chest to Wall HSPU x 3 reps (elevated head if necessary)
Rest 30 sec.
A3. downward dog hspu (regular triangle) x 5 reps (Pressing feet off the floor)
rest 60 sec.
3 sets
BEGINNERS:
A1. Front Squats @ 22x2 x 10 reps
Rest 60 sec
A2. Downward Dog HSPU x 7-8 reps (TRIANGLE)!
Rest 60 sec.
A3. Side entry QDR x 5 reps/side
Rest 60 sec.
B. ADVANCED:
IN 90 sec, complete
50 meter shuttle sprint, there and back x 2 = 200 meters (must touch ground at the beginning and at the 50 meter mark)
AMRAP wall balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets
B. INTERMEDIATE:
IN 90 sec, complete:
50 meter shuttle sprint x 1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
AMRAP Wall Balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets
C. BEGINNER:
On a 3 minute clock:
50 meter run at 60 % intensity x1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
Rest 30 sec
10 wall balls in remaining time
Rest 3 minutes
3 sets
BEASTS: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible, 150 secs rest. 3 rounds for total reps.
Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), the athlete completes as many jumping squats as they can with the remainder of their 90 seconds. They will then be given 150 seconds of rest. Athlete will do this a total of 3 times.
NOTES: Athletes will be paired up with another athlete to share a judge/station. While one athlete is working, the other athlete is resting. Athlete 1 works for 90 seconds, while athlete 2 is resting. For 30 seconds neither athlete will work. Then Athlete 2 will work for 90 seconds, while athlete 1 is resting. Then for 30 seconds neither athlete will work. And this will repeat for 3 rounds.
SCORING: total jumping squats (combined 3 rounds).
BRUTES: Athlete 1: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. Athlete 2: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. 3 rounds each for total reps.
Athlete 1 starts with full body behind the line at the bottom of a burpee. On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee. They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), athlete 1 completes as many jumping squats as they can with the remainder of their 90 seconds. There will then be 30 seconds where neither partner is working. Then athlete 2 will complete the exact same thing in 90 seconds, while athlete 1 continues to rest (so only one athlete working at a time). Then there will be another 30 seconds that neither partner is working. This will be repeated for a total of 3 rounds.
SCORING: total combined jumping squats (combined 3 rounds).
STANDARDS:
BURPEE/SHUTTLE:Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). Athlete must then run to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). Full body must come completely behind line. CONE PENALTY: As in hurdles, for every time cone is moved by athlete (kicked, run over, etc) there will be a one rep penalty (one jump squat taken away from their total). Athlete continues through the workout and is not required to put cone back, as volunteers will be there to do so.
JUMPING SQUAT:Athlete goes down to the bottom of the squat, crease of hip below the top of the knee. At the top, both athletes feet must leave the ground (separation) and hips must come to full extension. Very first rep after the burpee must be started at a full standing position – can not jump right into squat.
Advanced
A1. Front Squats x 10 @ 00x1
60 sec rest
A2. HSPU (strict and chest to wall) 3 reps. If you have 5 reps chest to wall with perfect form, ie, no huge arch in back, feet slide effortlessly up the wall, then elevate your hands.
rest 30 sec
A3. 5 downward dog HSPU (reaching out as far as possible, feet lifting off the floor - even beyond the triangle)
Rest 60 sec
3 sets
INTERMEDIATE:
A1. Front squats x 10 @ 00x1
Rest 60 sec.
A2. Chest to Wall HSPU x 3 reps (elevated head if necessary)
Rest 30 sec.
A3. downward dog hspu (regular triangle) x 5 reps (Pressing feet off the floor)
rest 60 sec.
3 sets
BEGINNERS:
A1. Front Squats @ 22x2 x 10 reps
Rest 60 sec
A2. Downward Dog HSPU x 7-8 reps (TRIANGLE)!
Rest 60 sec.
A3. Side entry QDR x 5 reps/side
Rest 60 sec.
B. ADVANCED:
IN 90 sec, complete
50 meter shuttle sprint, there and back x 2 = 200 meters (must touch ground at the beginning and at the 50 meter mark)
AMRAP wall balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets
B. INTERMEDIATE:
IN 90 sec, complete:
50 meter shuttle sprint x 1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
AMRAP Wall Balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets
C. BEGINNER:
On a 3 minute clock:
50 meter run at 60 % intensity x1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
Rest 30 sec
10 wall balls in remaining time
Rest 3 minutes
3 sets
BEASTS: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible, 150 secs rest. 3 rounds for total reps.
Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), the athlete completes as many jumping squats as they can with the remainder of their 90 seconds. They will then be given 150 seconds of rest. Athlete will do this a total of 3 times.
NOTES: Athletes will be paired up with another athlete to share a judge/station. While one athlete is working, the other athlete is resting. Athlete 1 works for 90 seconds, while athlete 2 is resting. For 30 seconds neither athlete will work. Then Athlete 2 will work for 90 seconds, while athlete 1 is resting. Then for 30 seconds neither athlete will work. And this will repeat for 3 rounds.
SCORING: total jumping squats (combined 3 rounds).
BRUTES: Athlete 1: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. Athlete 2: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. 3 rounds each for total reps.
Athlete 1 starts with full body behind the line at the bottom of a burpee. On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee. They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), athlete 1 completes as many jumping squats as they can with the remainder of their 90 seconds. There will then be 30 seconds where neither partner is working. Then athlete 2 will complete the exact same thing in 90 seconds, while athlete 1 continues to rest (so only one athlete working at a time). Then there will be another 30 seconds that neither partner is working. This will be repeated for a total of 3 rounds.
SCORING: total combined jumping squats (combined 3 rounds).
STANDARDS:
BURPEE/SHUTTLE:Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). Athlete must then run to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). Full body must come completely behind line. CONE PENALTY: As in hurdles, for every time cone is moved by athlete (kicked, run over, etc) there will be a one rep penalty (one jump squat taken away from their total). Athlete continues through the workout and is not required to put cone back, as volunteers will be there to do so.
JUMPING SQUAT:Athlete goes down to the bottom of the squat, crease of hip below the top of the knee. At the top, both athletes feet must leave the ground (separation) and hips must come to full extension. Very first rep after the burpee must be started at a full standing position – can not jump right into squat.
Subscribe to:
Posts (Atom)