30 Oct 2014
Gymnastics - Shields
Thursday, October 30, 2014
Wednesday, October 29, 2014
CrossFit08844
29 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Mobility : (Coach's Choice)
+
3 sets of : Muscle up progression
+
Pistol Progression
Training
For Time of :
7-6-5-4-3-2-1 Chest-To-Bar Pull Ups
14-12-10-8-6-4-2 Pistol (box)(Alternating/each leg)
Time: 12:59
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
Mobility : (Coach's Choice)
+
3 sets of : Muscle up progression
+
Pistol Progression
Training
For Time of :
7-6-5-4-3-2-1 Chest-To-Bar Pull Ups
14-12-10-8-6-4-2 Pistol (box)(Alternating/each leg)
Time: 12:59
Tuesday, October 28, 2014
Monday, October 27, 2014
CrossFit08844 & 5-3-1 Wk1 (Back Squat)
27 Oct 2014
5-3-1 Wk1 (Back Squat)
5x 45,65,77,97,117,127,147,167
CrossFit08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Clean/Front Squat/Burpee Box Jump
Prep: Squat Clean 5x3 45,65,85,95,115
WOD
10 minute AMRAP
10 Burpee Box Jump (20in)
10 Squat Clean (115#)
Result = 2 rounds + 6 reps
5-3-1 Wk1 (Back Squat)
5x 45,65,77,97,117,127,147,167
CrossFit08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Clean/Front Squat/Burpee Box Jump
Prep: Squat Clean 5x3 45,65,85,95,115
WOD
10 minute AMRAP
10 Burpee Box Jump (20in)
10 Squat Clean (115#)
Result = 2 rounds + 6 reps
Saturday, October 25, 2014
CrossFit08844
25 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
IN TEAM OF 3,
5000m Row
Athlete 1 : Row
Athlete 2 : Holding low plank (Elbows)
Athlete 3 : 20 Hand Release Push up
Everyone must rotate,
as soon as 20 HRPU is finished.
Time: 29:50
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
IN TEAM OF 3,
5000m Row
Athlete 1 : Row
Athlete 2 : Holding low plank (Elbows)
Athlete 3 : 20 Hand Release Push up
Everyone must rotate,
as soon as 20 HRPU is finished.
Time: 29:50
Friday, October 24, 2014
CrossFit08844
24 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Wall Ball/P. Snatch
Prep: 3 position Power Snatch (below knee, above knee, mid thigh)
45, 45, 65, 65, 85 (3 sec hold at each position)
WOD
20-15-10-5 rep rounds of:
Wall Ball (20#)
Power Snatch (75#)
Time: 11:07
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Wall Ball/P. Snatch
Prep: 3 position Power Snatch (below knee, above knee, mid thigh)
45, 45, 65, 65, 85 (3 sec hold at each position)
WOD
20-15-10-5 rep rounds of:
Wall Ball (20#)
Power Snatch (75#)
Time: 11:07
Wednesday, October 22, 2014
CrossFit08844
22 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10-8-6 Back Squat (bar) / KB Swing
Strength: Back Squat 3-3-2-2-1
135,185,205,225,235
WOD
5 rds for time
15 Back Squat (95#)
15 KB Swing (44#)
(All rds unbroken)
Time: 14 minutes 58 seconds
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10-8-6 Back Squat (bar) / KB Swing
Strength: Back Squat 3-3-2-2-1
135,185,205,225,235
WOD
5 rds for time
15 Back Squat (95#)
15 KB Swing (44#)
(All rds unbroken)
Time: 14 minutes 58 seconds
CrossFit08844
20 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 1 min DU/5 Front Squat/5 Push Press
WOD:
200 Singles
21 Front Squat (95#)
21 Push Press
200 Singles
15 Front Squat
15 Push Press
200 Singles
9 Front Squat
9 Push Press
Time: 17:29
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 1 min DU/5 Front Squat/5 Push Press
WOD:
200 Singles
21 Front Squat (95#)
21 Push Press
200 Singles
15 Front Squat
15 Push Press
200 Singles
9 Front Squat
9 Push Press
Time: 17:29
CrossFit08844
18 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
WOD
In teams of 2:
2 minutes at each station, 1 minute per partner
KB Swing (53#)
Wall Ball (20#)
Air Squat
Burpee
Box Jump (20 in)
Result = 612 reps
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
WOD
In teams of 2:
2 minutes at each station, 1 minute per partner
KB Swing (53#)
Wall Ball (20#)
Air Squat
Burpee
Box Jump (20 in)
Result = 612 reps
CrossFit08844
17 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x3 Hi Hang P Snatch/OHS/H P Snatch/OHS/P Snatch/OHS, Double Under practice
Strength: Power Snatch, 3 reps/2 minutes
65,75,75,85,85,85
WOD
300 Singles
50 Hand Release Push Ups
30 Power Snatch (75#)
Time: 21:07
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x3 Hi Hang P Snatch/OHS/H P Snatch/OHS/P Snatch/OHS, Double Under practice
Strength: Power Snatch, 3 reps/2 minutes
65,75,75,85,85,85
WOD
300 Singles
50 Hand Release Push Ups
30 Power Snatch (75#)
Time: 21:07
CrossFit08844
15 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang P Clean/6 Push Jerk/200m Run
Prep
12-9-6 Deadlift/Hang P Clean/Push Jerk (65#)
8-6-4 Deadlift/Hang P Clean/Push Jerk (85#)
4-3-2 Deadlift/Hang P Clean/Push Jerk (95#)
WOD
Running DT
5 rounds for time:
12 Deadlift (95#)
9 Hang Power Clean
6 Push Jerk
Time: 21:59
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 12 Deadlift/9 Hang P Clean/6 Push Jerk/200m Run
Prep
12-9-6 Deadlift/Hang P Clean/Push Jerk (65#)
8-6-4 Deadlift/Hang P Clean/Push Jerk (85#)
4-3-2 Deadlift/Hang P Clean/Push Jerk (95#)
WOD
Running DT
5 rounds for time:
12 Deadlift (95#)
9 Hang Power Clean
6 Push Jerk
Time: 21:59
Friday, October 17, 2014
CrossFit08844
13 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 10 Front Squat, HSPU practice
Prep: 3x5 Front Squat, build to WOD weight
WOD: AMRAP 12 minutes
1 Front Squat (115#)
1 Handstand Push Up
2 FS
2 HSPU
etc.
Result = 51 reps
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 x 10 Front Squat, HSPU practice
Prep: 3x5 Front Squat, build to WOD weight
WOD: AMRAP 12 minutes
1 Front Squat (115#)
1 Handstand Push Up
2 FS
2 HSPU
etc.
Result = 51 reps
Stacie Tovar Seminar
11 Oct 2014
Stacie Tovar Seminar
WOD
"To The Games"
3 rds for time:
6 1 arm snatches (35#) (3 each arm)
9 Push Ups
12 Box Jumps
15 Sit Ups
Time: 4:30
Stacie Tovar Seminar
WOD
"To The Games"
3 rds for time:
6 1 arm snatches (35#) (3 each arm)
9 Push Ups
12 Box Jumps
15 Sit Ups
Time: 4:30
CrossFit08844 (@home)
8 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
WOD
1..10 reps
KB Swing (50#)
Burpee Box Jump Over
Time: 19:50
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
WOD
1..10 reps
KB Swing (50#)
Burpee Box Jump Over
Time: 19:50
Tuesday, October 7, 2014
Monday, October 6, 2014
CrossFit08844
6 Oct 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean
3 x Front Squat
3 x Push Press
3 x Power Clean
3 x Front Squat
3 x Push Jerk
B/w sets,
Warmup/practice Double Unders
Prep
1-2 sets of 3 Power Cleans + 2 Front Squats + 1 Push Jerk
Build to opening weight for Part 1
Opening weight should be around 60% of max Power Clean
Strength
Every 90 seconds for 12 minutes (10 sets):
3 Power Cleans
2 Front Squats
1 Push Jerk
Entire set must be unbroken
Add weight after each successful set - go as heavy as possible
If you fail or have to break up a set, stay at that weight for the next set
If you fail two sets in a row, lower the weight on the next set
65,85,95,95,115,115
WOD
3 rounds for time:
200 SIngle Unders
3 x (3 Power Cleans + 2 Front Squats + 1 Push Jerk) (95#)
Time: 11:22
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean
3 x Front Squat
3 x Push Press
3 x Power Clean
3 x Front Squat
3 x Push Jerk
B/w sets,
Warmup/practice Double Unders
Prep
1-2 sets of 3 Power Cleans + 2 Front Squats + 1 Push Jerk
Build to opening weight for Part 1
Opening weight should be around 60% of max Power Clean
Strength
Every 90 seconds for 12 minutes (10 sets):
3 Power Cleans
2 Front Squats
1 Push Jerk
Entire set must be unbroken
Add weight after each successful set - go as heavy as possible
If you fail or have to break up a set, stay at that weight for the next set
If you fail two sets in a row, lower the weight on the next set
65,85,95,95,115,115
WOD
3 rounds for time:
200 SIngle Unders
3 x (3 Power Cleans + 2 Front Squats + 1 Push Jerk) (95#)
Time: 11:22
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