A1. Back Squats @ 32x2 Session 1-6 x 4 sets
Rest 90 sec. between A1 and A2
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
NOTE: if you did A2 yesterday, simply skip it today.
B. 3 Rounds for Time
200 meter run (6 am row 300 meters if it is too dark).
air squats x 20
Hang Power Cleans x 7 105/155 lbs
Sunday, May 11, 2014
Sunday, May 4, 2014
Sunday, May 11, 2014
A1. Cleans From Blocks: See April 17, May 4, 2014
Advanced: Go to a max and then 1 set of doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
C. 5 Rounds for Time:
OHS x 12 65/95 lbs
Double Unders x 30
Advanced: Go to a max and then 1 set of doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
C. 5 Rounds for Time:
OHS x 12 65/95 lbs
Double Unders x 30
Saturday, May 10, 2014
A. 2 rounds
Atlas stone over the bar x 7
Sled push x 15 meters x 2 = 30 meters 95/135 lbs
Run 200 meters
Rest 3 minutes
4 sets
B. 2 handed Turkish Get ups x 2, 2, 2, 2
Beginners and Intermediate do 1 arm Turkish Get Ups x 3, 3, 3, 3
rest 90 sec.
1/2 the class start with A and half with B.
Atlas stone over the bar x 7
Sled push x 15 meters x 2 = 30 meters 95/135 lbs
Run 200 meters
Rest 3 minutes
4 sets
B. 2 handed Turkish Get ups x 2, 2, 2, 2
Beginners and Intermediate do 1 arm Turkish Get Ups x 3, 3, 3, 3
rest 90 sec.
1/2 the class start with A and half with B.
Friday, May 9, 2014
A1. Back Squat x 4 sets, Session 1-6 @ 32x2
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3 and May 5, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. Every 90 sec for 4 sets:
Clean Grip Deadlifts (go 10 lbs higher than your max clean) x 5 reps
Toes to Bar x 15
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3 and May 5, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. Every 90 sec for 4 sets:
Clean Grip Deadlifts (go 10 lbs higher than your max clean) x 5 reps
Toes to Bar x 15
Thursday, May 8, 2014
A. Snatch
Advanced: Take 15 minutes to find your max snatch
Intermediate: 3, 3, 3, 3 (last set should be a true 3 rep max, ie. you might fail on a rep. If this happens, take 60 sec and get the last rep in).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).
Rest 2 minutes.
B.
Sled pull with rope x 15 meters (Pull sled across line and then sprint back with rope). x 1 length
Rest exactly 60 sec
2 Rounds
KB or DB Squat 35/55 lbs x 15
burpees x 12
Rest 2 minutes
3 Sets
Advanced: Take 15 minutes to find your max snatch
Intermediate: 3, 3, 3, 3 (last set should be a true 3 rep max, ie. you might fail on a rep. If this happens, take 60 sec and get the last rep in).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).
Rest 2 minutes.
B.
Sled pull with rope x 15 meters (Pull sled across line and then sprint back with rope). x 1 length
Rest exactly 60 sec
2 Rounds
KB or DB Squat 35/55 lbs x 15
burpees x 12
Rest 2 minutes
3 Sets
Wednesday, May 7, 2014
A1. Snatch Balance - See April 1 and 25, 2014
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: take 50-60% of your max snatch x 5 reps x 3 sets.
Rest 60 sec.
A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 sec.
B. 4 Rounds For Time:
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30
Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: take 50-60% of your max snatch x 5 reps x 3 sets.
Rest 60 sec.
A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 sec.
B. 4 Rounds For Time:
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30
Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats
Tuesday, May 6, 2014
A. Clean and Jerk - see April 12, 14, 26, 28, 2014
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 3 Rounds for Time:
Shuttle Sprints with sandbag x 20 meters there and back x 2 = 80 meters
2 arm DB or KB Jerk x 15 30/55 lbs
burpees x 12
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 3 Rounds for Time:
Shuttle Sprints with sandbag x 20 meters there and back x 2 = 80 meters
2 arm DB or KB Jerk x 15 30/55 lbs
burpees x 12
Monday, May 5, 2014
A1. Front Squats
Session 1-6 x 4 sets @ 30x1 for advanced and 32x2 for beginners
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
B. Every time the clock hits 1 minute, alternate between 15 KB Swings 35/55 lbs and 10 front squats 75/115 lbs until you hit 200 double unders or 9 minutes, whichever comes first.
Session 1-6 x 4 sets @ 30x1 for advanced and 32x2 for beginners
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
B. Every time the clock hits 1 minute, alternate between 15 KB Swings 35/55 lbs and 10 front squats 75/115 lbs until you hit 200 double unders or 9 minutes, whichever comes first.
Programming for the next 7 weeks
Hi folks,
I just wanted to send you a quick update on the recent changes to the Flux CrossFit - School of Human Movement Programming and what you can expect in the next few weeks.
We have recently switched from a 4 week block to an 11 week program.
For the last 4 weeks we have been hammering the upper body pushing strength using the following movements: HSPU, strict Pull ups, push ups and Strict Ring Dips and a bit of work on strict muscle ups. Most of you have been performing high volume in terms of reps as well as a great deal of time under tension (tempo). Some of the more advanced folks have been doing less volume and higher intensity (ie. weighted pull ups). We will be following this program for the Upper Body for two more weeks. Following this, we will then switch to three weeks of skill work. This means a transition will be made from strict hspu and pull ups to kipping, strict muscle ups to more kipping muscle ups. Some of this skill work will be combined with other movements so that you can perform it when fatigued. We will go into a maintenance phase on the strength element of these movements (ie. Strict work).
As for our Poliquin 4% prescription on lower body pushing, we will be transitioning after two more weeks, to an increase in intensity and a decrease in volume. This means less reps and less time under tension. Beginners, however, will continue with higher volume and more time under tension. You can also expect to see a bit more olympic lifting in the aerobic energy system training sessions. This of course, is to be done very carefully giving full respect to the complexity of the olympic lifts and always focusing on the integrity of the movement.
The last two weeks of this program will emphasize testing. You can expect to see some of the CF bench marks at this time - Fran, Grace, Helen, Amanda, Dianne.
I just wanted to send you a quick update on the recent changes to the Flux CrossFit - School of Human Movement Programming and what you can expect in the next few weeks.
We have recently switched from a 4 week block to an 11 week program.
For the last 4 weeks we have been hammering the upper body pushing strength using the following movements: HSPU, strict Pull ups, push ups and Strict Ring Dips and a bit of work on strict muscle ups. Most of you have been performing high volume in terms of reps as well as a great deal of time under tension (tempo). Some of the more advanced folks have been doing less volume and higher intensity (ie. weighted pull ups). We will be following this program for the Upper Body for two more weeks. Following this, we will then switch to three weeks of skill work. This means a transition will be made from strict hspu and pull ups to kipping, strict muscle ups to more kipping muscle ups. Some of this skill work will be combined with other movements so that you can perform it when fatigued. We will go into a maintenance phase on the strength element of these movements (ie. Strict work).
As for our Poliquin 4% prescription on lower body pushing, we will be transitioning after two more weeks, to an increase in intensity and a decrease in volume. This means less reps and less time under tension. Beginners, however, will continue with higher volume and more time under tension. You can also expect to see a bit more olympic lifting in the aerobic energy system training sessions. This of course, is to be done very carefully giving full respect to the complexity of the olympic lifts and always focusing on the integrity of the movement.
The last two weeks of this program will emphasize testing. You can expect to see some of the CF bench marks at this time - Fran, Grace, Helen, Amanda, Dianne.
Sunday, April 27, 2014
Sunday, May 4, 2014
A. Cleans from Blocks - See April 17, 2014
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. For Time:
New 435 meter route
2 Rounds of:
12 Box Jumps 20/24"
12 clapping push ups
100 meter sled pull 95/135 lbs
50 shoulder taps
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. For Time:
New 435 meter route
2 Rounds of:
12 Box Jumps 20/24"
12 clapping push ups
100 meter sled pull 95/135 lbs
50 shoulder taps
Subscribe to:
Posts (Atom)