Monday, August 31, 2015

 

Strength

Front Squat
Establish new 1RM

We will be attempting a new front squat 1RM on Monday, with a new back squat 1RM attempt on Wednesday. Athletes who miss Monday may choose which of the two lifts to attempt on Wednesday; however, this program is designed to produce front squat gains, and is less effective with the back squat, so I would encourage making up a missed front squat attempt on Wednesday if necessary.

———————————

Conditioning

10 min AMRAP of:
Run 200m
15 Wall Ball, 20/14 to a 10′ target
10 Toes to Bar

RX:
As written.

INTERMEDIATE:
Women use a 9′ target.

SCALED:
Wall ball weight scaled as needed to hit a 10’/9′ target.
Toes to bar may be scaled to toes to rings or hanging knee raises (today it is preferred to hang off of rings/bars rather than perform V-ups or situps).

Thursday, August 27, 2015

 

Skill

Handstand & Power Clean Tech Work

Athletes will spend 25 minutes working on light to moderate power clean technique. In between sets, they will practice some element of the handstand: handstand walks, freestanding handstands, kicking up to a handstand against the wall, etc.

—————————–

Midline/Accessory

This is a ROUNDS FOR QUALITY piece, not rounds for time. The goal is to perform the movements with virtuosity, and to become better through quality reps. It is fine if the work is not completed in the amount of time allotted; quality trumps quantity here.

5 RFQ
5 Challenging Ring Rows w/ a 10 second hold at the top of the pull
15 GHD Situps
15 Hip Extensions
20 Single Leg KB RDLs, moderately heavy
20 Shoulder Touches

Notes:
• Ring Rows should be timed by watching the clock.
• Athletes who are not versed in GHDSU should practice to parallel, then perform V-ups for the RFQ piece.
• Single leg KB RDL video: http://www.catalystathletics.com/…/Kettlebell-One-Leg-Roma…/
• Shoulder touches can be alternating or non-alternating, facing the wall or facing away; athletes should choose to challenge themselves today.

Wednesday, August 26, 2015

 

Strength

Front Squat/Back Squat*
4 x 2/4@70%

READ: (4 sets of 2 front squats + 4 back squats at 70% of FS 1RM)

*Superset each of the four sets with 6-8 Pullovers (DB, EZ-curl, KB, etc).

————————————–

Conditioning

Another gem gleaned from CrossFit Linchpin:

This is ONE TIME THROUGH.

RX:
30 Deadlifts, 225/155
30 Cal Row
30 Lateral Burpees over Bar

INTERMEDIATE:
Deadlifts@205/140

SCALED:
Deadlifts@185/125, 135/95

Tuesday, August 25, 2015

 

Strength/Skill

Work up to a heavy snatch for the day. (This does not mean maximal!)

—————————-

Conditioning

RX:
3 RFT
800m Run
10 Full (Squat) Snatch, 155/105

INTERMEDIATE:
Weight scaled to 135/95 or 125/85

SCALED:
3 RFT
800m Run
10 Power Snatches*
10 OHS*

*The power snatches and OHS should be at the same weight; athletes should work with something that is challenging but does not require drastic compromise of form. Choices are: 135/95, 125/85, 115/75, 95/65, 75/55, etc. If an athlete cannot perform an OHS, they may perform 10 Barbell Overhead Lunges, alternating (5L/5R).

Monday, August 24, 2015

 

Strength

Front Squat/Back Squat*
4 x 2/4@70%

READ: (4 sets of 2 front squats + 4 back squats at 70% of FS 1RM)

Today is the first day of our back off week leading into our max attempts next Monday/Wednesday.

*Superset each of the four sets with one of the following:

RX: 10-20 pistols each leg (may be alternating or non-alternating)

INTERMEDIATE: 10-20 box pistols each leg (non-alternating)

SCALED: 15 single-leg step-ups each leg, 20″ (focus on the working leg doing 100% of the effort, instead of pushing off with the grounded leg)

ChefTip: For those doing Step-Ups
If it’s hard to keep from pushing off the ball of the foot on the grounded leg: pull your toes up toward your knees so the back leg is straight and your weight is on the edge of your heel, then drive up with heel that is on the box.

————————————–

Conditioning

Courtesy of CrossFit Linchpin –

CrossFit Linchpin: Test 6
4 RFT
21 Wall Ball Shots, 20/14 to a 10′ target
18 Pull-ups
15 KBS, 1.5pd/1pd
12 Handstand Push-ups

RX: As written. HSPU are head & hands to ground or AbMat + 25lb plates; kipping is allowed.

INTERMEDIATE: 9′ WB target for females. HSPU negatives instead of HSPU; same HSPU setup standards apply.

SCALED:
4 RFT
21 Wall Ball, weight scaled as needed to hit a 10’/9′ target
18 Bar-assisted Pull-ups
15 KBS, 1.5pd/1pd
12L/12R Single-Arm KB Shoulder Press (12 each arm, non-alternating)*

*Athletes should use the same KB they are using for the swings. If they are unable to shoulder press that weight, they may push press instead.

Friday, August 21, 2015

 

Strength

Front Squat*
3×4@60% (of actual 1RM; we are not using a “working max”)

*Superset your three sets of front squats with 15-20 Hip Extensions.

———————————–

Conditioning

RX:
4 RFT
10 Deadlifts, 315/215
15 TTB
20 Wall Balls, 20/14 to a 10′ target

INTERMEDIATE:
Deadlifts@275/185
Toes to Rings instead of TTB
Females can use a 9′ target for the wall ball

SCALED:
Deadlifts@255/175, 225/155, 205/140, 185/125
V-ups instead of TTB
Wall ball weight scaled as appropriate to hit a 10’/9′ target.

Thursday, August 20, 2015

 

Warm Up Drills

Warm up with a few minutes of practice with each of these movements:
Drop Snatches – http://www.catalystathletics.com/exercise/312/Drop-Snatch/
Heaving Snatch Balances – http://www.catalystathletics.com/exercise/80/Snatch-Balance/
Hang Muscle Snatches – http://www.catalystathletics.com/exercise/96/Muscle-Snatch/

———————————-

Strength/Skill

High Hang Snatch (http://www.catalystathletics.com/exercise/394/Hip-Snatch/)
Moderate weight for a 3×3, then:
Heavy singles x 5

Novice athletes should work on muscle or power variations with the addition of an OHS if they are not mechanically contraindicated for the movement. Athletes with pronounced shoulder and/or hip mobility issues should be encouraged to work on a hang split snatch (http://www.catalystathletics.com/exercise/214/Split-Snatch/).

———————————-

Conditioning

4 Rounds
1 Min ME Slam Balls
1 Min Rest
1 Min ME Lateral Parallette Jumps
1 Min Rest

Score is slam ball reps and total lateral jumps (written as x plus y, not a total overall number).

*Athletes who cannot jump should perform ME alternating lateral lunges instead of the parallette jumps (https://www.youtube.com/watch?v=J1JwEN32nCQ).

Wednesday, August 19, 2015

 

Strength

Front Squat/Back Squat
6 x 2/4@94% of D1

READ: Six sets of 2 front squats + 4 back squats at 94% of day one.
If you have no idea what weight to use today, the load should be about 60% of your front squat 1RM.

—————————————-

Conditioning

Death by Clean and Jerk

With a continuously running clock do one C&J the first minute, two C&J the second minute, three C&J the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Reps are ground to overhead anyhow; a squat is not required.

RX:
135/95

INTERMEDIATE:
A) 125/85 or B) 115/75

SCALED:
95/65, 75/55, 65/45

Tuesday, August 18, 2015

 

Conditioning

From CrossFit.com – August 14, 2015
http://www.crossfit.com/mt-archive2/009676.html

“René”

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

*NOTE: There is a 30 minute time cap for all levels.

RX:
As written.

INTERMEDIATE:
5 Rounds instead of 7.

SCALED:
4 or 5 RFT
400m Run
21 Walking Lunges
15 Barbell Pull-ups
9 Burpees

Monday, August 17, 2015

 

Strength

Front Squat/Back Squat
6 x 2/4@100%

Today we continue to add to the load we used for our squats on the first day of this cycle – AND THIS IS OUR FINAL LOADING DAY. Next week will be a bit of a deload, with a max week following.

READ: (6 sets of 2 front squats + 4 back squats at 100% of FS 1RM)
If an athlete missed last Monday, it would be a good idea for them to work last Monday’s percentage (95%) instead of today’s 100%. Similarly, if an athlete has missed many of the previous Monday loading days, OR IS STRUGGLING TO COMPLETE THE WORK AS WRITTEN, they should be encouraged to work a VERY heavy but repeatable weight.
REST 5 MINUTES BETWEEN WORKING SETS.

————————————–

Conditioning

7 Min AMRAP of:
20 Double Unders
10 AbMat Situps

SCALED:
If an athlete does not have double unders, they should sub 10 Tuck Jumps per round. (the jumps should be performed with stability, control, and power for each rep, and not bunny-hopped as a continuous and degrading movement).