CrossFit Football, Week 1, Day 4

29 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Burpees - 3 x 5
Back Squat + Rack Press + Front Press - 3 x 5 45#

Strength WOD
Squat 3 x 5 130# 3x(65,85,95,115,125)
Press 3 x 5 100# 3x(65,85,95)

MetCon
15 Clean * Jerks, 1/2 Gasser
10 Clean * Jerks, 1/4 Gasser
5 Clean * Jerks, 1/8 Gasser

SWOD Time: 18 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 3

28 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
CF Football Bear x 1 x 3 45#

The CF Football Bear
3 Total Rounds: 65,70,75 lbs
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 time do 7 pull ups

Workout Time: 15 minutes

CrossFit Football, Week 1, Day 2

26 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Power Clean 5x3 115# 2x(95,105)
Pulls Ups 3xMax 7-7-7

MetCon
3 rds for time of:
20 yd bear crawl
5 Deadlifts 150# 2x(125,135,145)
10 Burpees

SWOD Time: 11 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 1

25 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Squat 3x5 - 125# 95x5,115x3,120x2
Bench 3x5 - 145# 5x(95,115,135)

MetCon
5 rds for time of:
3 Press 65#
6 Pull Ups
9 Box Jumps

SWOD Time: 17 minutes
MetCon Time: 12 minutes

My legs are fried from yesterday's max effort day, so the squats were a little weak.

Bulgarian Cycle 2, Week 4, Day 5

24 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - max 55,65,75,85,95,105,110,115 PR
Clean & Jerk - max 95,105,115,125,135,145 PR
Front Squat - max 135,145,155,165,175,180 PR

PR's all! This is the last Catalyst Athetics workout for the series. Moving on to Crossfit Football!

Workout Time: 34 minutes

Bulgarian Cycle 2, Week 4, Day 4

22 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 70% x 1 x 4 80# 4x(55,65,75)
Clean & Jerk - 70% x 1 x 3 100# 3x(75,85,95)
Front Plank - 3 x 20 seconds

Workout Time: 18 minutes

Bulgarian Cycle 2, Week 4, Day 3

21 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 80% x 1 x 3 90# 55,65,75,85
Clean & Jerk - 80% x 1 x2 115# 90,95,100,105,110

MetCon:
21,15,9 reps of:
Hanging leg raise
KB swing 50#

MetCon Time: 8 minutes
Workout Time: 13 minutes