Sunday, September 7, 2014

A. Clean High Pulls
Advanced: 5, 5, 5 Sets should be 10 kg over max clean.
Intermediate: 5, 5, 5 (add 10 lbs to your 3RM and then add another 10 each subsequent set).
Beginner: 5, 5, 5

B. 20 minute AMRAP
    Hollow Rocks or Holds x 60 (less advanced in straddle)
    5 wall walks
    2 rope climbs (advanced no legs)
    low lizard x 1/2 gym length
   
   
    

Saturday, September 6, 2014

A. Snatch Balance
Advanced: 5, 5, 5 At 50-60% of your max.
Intermediate and Beginner: 3 position x 3 sets (go up in weight with each set. First and second position are fine of you have poor mobility or stability.

B. 3 Rounds for Time:
    KB Snatch x 12 35/55 lbs
    Push Press x 11 75/115 lbs
    Run 400 meters
   

Friday, September 5, 2014

A. Push up Tabatas
Advanced on rings 

B.Every 5 minutes do:
Back Squat x 7 115/155 lbs
Double Unders x 20
Kipping Chest to Bar x 15
5 sets
See May 19, 2014

Thursday, September 4, 2014

A. Snatch
Advanced: Daily Max plus 1 set of doubles.
Intermediate: Find a 3 RM and then do 4 sets at that weight.
Beginner: Power 5, 5, 5, 5 Go up in weight on each set

B. AMRAP in 7 minutes:
Kipping HSPU x 7
Double Unders x 30
See May 26, 2014

Wednesday, September 3, 2014

A1. Front Squats x 8-10 Reps @ 30x1 x 4 sets; Session 1/4 (go up in weight only if you hit 10 reps)
 Rest 90 sec.

A2. Strict HSPU CROSSFIT STYLE
Advanced: 3-5 reps x 4 sets
Intermediate: 5 reps x 4 sets
Beginner: 5 reps x 4 sets
Rest 60 sec.

B. 2 cleans plus 1 jerk All sets at 80% of your max.
    Zero seconds rest
   Sprint 200 meters
   10 burpees AFAP
Rest 3 minutes
4 sets

NOTE - BEGINNERS SHOULD DO 4 CLEANS AND 2 JERKS AND GO UP IN WEIGHT EACH SET (PROVIDED YOUR LIFTS ARE PROFICIENT).

Tuesday, September 2, 2014

A. Clean Grip Deadlift plus hang power clean plus clean 1.1.1 x 5 sets
Go up in weight with each set.  First set around 65-70%. Advanced will be closer to 65%.

Rest 3 minutes.

B. 3 Round for Time:
    Shoulder taps x 40
    sandbag sprint 200 meters (50 meters there and back x 2) 40/75 lbs
    sled rope pulls x turf length 90/135 lbs

Monday, September 1, 2014

A1. Deadlifts
Advanced and Intermediate: 3, 3, 3, 3
Beginner: 7, 7, 7, 7
Rest 60 seconds

A2. HSPU STRICT CF STYLE
Advanced: 3-5 reps x 4 sets; rest 60 sec
Intermediate: 5 reps x 4 sets; rest 60 sec
Beginner: Eccentric Downward Dog 10 sec 1.1 x 4 sets; rest 60 sec

B. On the minute, do 10 kipping pull ups until you hit 75 burpees.  See April 14 and May 27, 2014.

Coaches, please reduce reps on kipping pull ups if athlete CANNOT do 10 reps unbroken. 

Sunday August 31, 2014

A1. push ups x 5 reps x 4 sets (advanced should do hovering push ups)

A2. pull ups  or chin ups x 3-5 reps x 4 sets (advanced should do either wide grip or weighted)

A3. Back Squats 8-10 reps @ 32x2 x 4 sets Go up in weight only if you hit 10 reps and there is absolutely no pitching forward.

Rest 90 sec between A1 and A2 and 60 sec between A2 and A3.


B. 30 sec AMRAP air squats
     30 sec rest
     30 sec AMRAP KB Swings 35/55 lbs
     30 sec rest
      30 Sec AMRAP burpees
     30 sec rest
     5 sets 
    

Saturday, August 30, 2014

A. Snatch High Pull plus Hang Snatch x 5 sets
Go up in weight with each set. Advanced, begin about 30-40lbs under your max.

Intermediate: 2 Snatch High Pulls Plus 1 Hang Snatch x 5 sets
Go up in weight with each set

Beginner: 3 snatch high pulls plus 3 hang snatch or power snatch x 5 sets
Weight is irrelevant.  Make it pretty!

Add weight only if your lift is technically proficient.

B.  Sprint x 200 meters
      Toes to Bar x Unbroken
      Rest 2 minutes
      7 sets

Friday, August 28, 2014

 A. Thrusters x 10 35/45 lbs
     Double Unders x 20
     7 Burpees
     AFAP
     Rest 1 minute
     8 sets

NOTE: absolutely no stopping on this one. Double unders should be unbroken. If you cannot string 2 together, be sure to reduce reps significantly.  

Beginners:
Thrusters x 7
45 single unders
5 burpees
rest 2 minutes
5 sets ( go up in weight with each set). Not for time.



B1. Trap 3 raises x 8 reps with 5 sec hold at top x 3 sets

B2. Jefferson curls x 10 reps x 3 sets 30 sec hold on last rep