Tuesday, June 3, 2014
Sunday, June 1, 2014
Sunday, June 8, 2014
A. Snatch Balance
Beginners and Intermediate: 2 or 3 position snatch balance x 2 reps x 5 sets
Advanced: 3 sets of 5 reps @ 50-60% of your max snatch
B. AMRAP in 20 minutes:
First, second, and third position stationary lizard x 10 reps
Rope Climb x 2 reps
Pistols x 10 reps
Beginners and Intermediate: 2 or 3 position snatch balance x 2 reps x 5 sets
Advanced: 3 sets of 5 reps @ 50-60% of your max snatch
B. AMRAP in 20 minutes:
First, second, and third position stationary lizard x 10 reps
Rope Climb x 2 reps
Pistols x 10 reps
Saturday, June 7, 2014
A. Every 90 sec, please do: 3 clean and jerk @ 70-80% of your max. Advanced will be closer to 70%. Beginners do 5 reps. x 5 sets
B. AMRAP Box Jumps in 15 sec. 20/24"
Rest 30 sec
AMRAP Thrusters in 15 sec 35/45 lbs
Rest 30 sec.
AMRAP alternating DB Snatch in 15 sec 35/55 lbs
Rest 30 sec
7 sets
B. AMRAP Box Jumps in 15 sec. 20/24"
Rest 30 sec
AMRAP Thrusters in 15 sec 35/45 lbs
Rest 30 sec.
AMRAP alternating DB Snatch in 15 sec 35/55 lbs
Rest 30 sec
7 sets
Friday, June 6, 2014
A. Back Squat
Continue with Poliquin if you continue to make gains or you are a beginner @ 32x2 x 4 sets
Advanced: Find a 3 RM in 15 minutes. No Tempo.
B. For Time:
Sprint 400 meters
3 rounds of:
HSPU x 12
Toes to Bar x 15
Sprint 400 meters
Continue with Poliquin if you continue to make gains or you are a beginner @ 32x2 x 4 sets
Advanced: Find a 3 RM in 15 minutes. No Tempo.
B. For Time:
Sprint 400 meters
3 rounds of:
HSPU x 12
Toes to Bar x 15
Sprint 400 meters
Thursday, June 5, 2014
A. For Time:
OHS x 15 65/95 lbs
Double Unders x 25
KB Swings x 20 35/55 lbs
Wall Balls x 20 14/20 lbs
5 Sets
Rest 6 Minutes
OHS x 15 65/95 lbs
Double Unders x 25
KB Swings x 20 35/55 lbs
Wall Balls x 20 14/20 lbs
5 Sets
Rest 6 Minutes
Wednesday, June 4, 2014
A. In 20 Min find your daily max snatch.
This is you ONLY if you have no trouble getting into a full squat on your snatch. If you have mobility issues, you are training CrossFit to compete, and you only have a decent power snatch DO NOT do a full snatch max. Do 3 sets of 5 and go up in weight on each set ONLY if you squat on each rep.
B. Advanced:
15 burpees
Power snatch x 7 95/135 lbs
Kipping muscle ups x 5
Rest 3 minutes
4 sets
No kipping muscle up but you have really solid strict false grip pull ups and ring dips? Use a band and do 3 reps.
No ring dips or false grip pull ups? Do 5 kipping pull ups and 3 bar dips (you may use ONLY the ORANGE band for your bar dips). If you do not have the strength for a DEEP bar dip, please do 5 push ups.
This is you ONLY if you have no trouble getting into a full squat on your snatch. If you have mobility issues, you are training CrossFit to compete, and you only have a decent power snatch DO NOT do a full snatch max. Do 3 sets of 5 and go up in weight on each set ONLY if you squat on each rep.
B. Advanced:
15 burpees
Power snatch x 7 95/135 lbs
Kipping muscle ups x 5
Rest 3 minutes
4 sets
No kipping muscle up but you have really solid strict false grip pull ups and ring dips? Use a band and do 3 reps.
No ring dips or false grip pull ups? Do 5 kipping pull ups and 3 bar dips (you may use ONLY the ORANGE band for your bar dips). If you do not have the strength for a DEEP bar dip, please do 5 push ups.
Tuesday, June 3, 2014
A. 5 Rounds for Time:
Strict skin the cat x 5
200 meter sandbag sprint (20/50 lbs)
B. 5 Rounds NOT for time:
Second position isolated lizards x 10
4 Parkour vaulting jumps
NOTE:
-The 2nd position isolated lizards is a new movement/drill we learned from Odelia. Have fun with it.
- Don't worry about the vaulting jumps. We have smart and safe progressions for everyone.
Strict skin the cat x 5
200 meter sandbag sprint (20/50 lbs)
B. 5 Rounds NOT for time:
Second position isolated lizards x 10
4 Parkour vaulting jumps
NOTE:
-The 2nd position isolated lizards is a new movement/drill we learned from Odelia. Have fun with it.
- Don't worry about the vaulting jumps. We have smart and safe progressions for everyone.
Monday, June 2, 2014
A. Every 5 minutes for 6 sets:
cleans x 7 105/155 lbs
kipping hspu x 9
burpees x 11
NOTE: to do the cleans prescribed you need a minimum of a 140/200 lb 1 RM clean.
May use 2 x 15 lb plates for kipping hspu
Beginners should do downward dog hspu.
Your goal is consistency across all 6 sets.
cleans x 7 105/155 lbs
kipping hspu x 9
burpees x 11
NOTE: to do the cleans prescribed you need a minimum of a 140/200 lb 1 RM clean.
May use 2 x 15 lb plates for kipping hspu
Beginners should do downward dog hspu.
Your goal is consistency across all 6 sets.
Sunday, May 25, 2014
Sunday, June 1, 2014
A. Every 6 minutes x 7 sets
turf shuttle sprint x there and back 4 times
Sandbag Thrusters x 12 35/60 lbs
KB Swings x 20 35/55 lbs
Burpees x 10
Your goal is consistency across all 6 sets.
Saturday, May 31, 2014
A1. Back Squat
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
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