Tuesday, August 4, 2015

 

Strength/Skill

Snatch

Advanced: Work up to a moderately heavy single (~70-80%) and repeat for 3-5 sets across (this is dependent on available time).

Intermediate: Work up to a moderate weight (RPE ~7) and repeat for 5 sets across, focusing on improving some aspect of your technique.

Novice: Work on basic gross motor patterns and mechanics, drilling movements such as the muscle snatch, snatch balance, OHS, and hang power snatch. Athletes with shoulder mobility issues should be encouraged to practice the split snatch.

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Conditioning

NOTE – These conditioning pieces are designed to be SHORT SPRINTS. It is specified to REST AS NEEDED BETWEEN COUPLETS.

From CrossFit.com – July 2, 2014
http://www.crossfit.com/mt-archive2/009264.html

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20/14 to a 10′ target
25 box jumps, 24″/20″

Rest as needed between couplets. Score is time for each individual couplet (posted as three separate times).

RX:
No bands, no step-ups, no weight or height scalings.

INTERMEDIATE SCALING OPTIONS:
Couplet #1 – barbell pull-ups for the pull-ups
Couplet #2 – V-ups for the GHDSU
Couplet #3 – female WB to a 10’/9′ target; step-ups allowed

SCALED OPTIONS:
Couplet #1 – ring rows for the pull-ups
Couplet #2 – AbMat situps for the GHDSU
Couplet #3 – Weight scaled as needed to a 10’/9′ target; step-ups allowed

Monday, August 3, 2015

 

Instead of starting with strength and ending with a metcon, today we are starting with some skills and ending with strength; the strength portion is significant today, and the loading, time, and volume required will not leave much else in the tank or in the hour.

Skill/Strength

3 Rounds for Quality

RX:
5 Parallette HSPU (strict or kipping)
10 Box Jumps, 30″/26″
15 Glute Bridges (very light! This is WARM UP, not a heavy set)
20 Ring Dips

INTERMEDIATE:
5 HSPU or HSPU negatives (no bands)
10 Box Jumps, rx height or 28″/24″
15 Glute Bridges
10 Ring Dip Negatives

SCALED:
5 Handstand Holds or Wall Walks
10 Box Jumps, intermediate height or 24″/20″
15 Glute Bridges
10 Ring Holds (hold the rings to the hips with elbows locked straight, pausing for a two count. A spotter can be used to help hold the rings in if necessary)

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Strength

Front Squat/Back Squat
6 x 3/6@90%

Today we continue to add to the load we used for our squats on the first day of this cycle.

READ: (6 sets of 3 front squats + 6 back squats at 90% of FS 1RM)

If an athlete missed last Monday, it would be a good idea for them to work last Monday’s percentage (85%) instead of today’s 90%. Similarly, if an athlete has missed many of the previous Monday loading days, they should be encouraged to work a VERY heavy but repeatable weight.

REST 5 MINUTES BETWEEN WORKING SETS.

Friday, July 31, 2015

 

Strength

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

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Skill/Strength

Clean Singles
Front squats will be sufficient warm up, allowing this section to focus on full clean technique. This piece is not designed to “max out,” nor should athletes work to failure. There should be enough time to get in around 5 challenging singles.

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Conditioning

With a 12 Minute Running Clock –
Every 3 minutes, perform a 200m row, then perform as many reps of possible in the time remaining of:
Squat Clean to OH, 135/95

Score is total reps of squat clean to overhead.

Thursday, July 30, 2015

 

Strength/Skill

3 Rounds of a GIant Set, NFT (a giant set is a superset of 3 movements)

8L/8R, Single Leg KB RDLs
8 Strict FALSE GRIP Ring Pullups (ideally, these are chest to ring)
8L/8R Windmills

Points of Performance:

Single Leg KB RDLs – http://www.catalystathletics.com/…/Kettlebell-One-Leg-Roma…/

Ring Pullups – Athletes who cannot do pullups can work on ring pullup negatives, ideally, using a false grip.

Windmills – http://www.catalystathletics.com/exercise/125/Windmill/

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Conditioning

RX:
10-9-8-7-6-5-4-3-2-1
Slam Balls
TTB

INTERMEDIATE:
Toes to Rings instead of TTB

SCALED:
V-ups instead of TTB

Wednesday, July 29, 2015

 

Strength

Front Squat/Back Squat (superset with 6×12 alternating KB bench press*)

6 x 3/6@94% of D1

READ: Six sets of 3 front squats + 6 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.

*BETWEEN EACH OF YOUR SIX WORKING SETS:
Perform 12 alternating KB bench press (this mean six pairs)
Example video here, although his grip is not quite right; try to grip the inner horn instead of the middle of the handle: https://www.youtube.com/watch?v=jiWlr_yDY5Q

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Skill

Russian Swing instruction + form assessment

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Conditioning

RX:
50 KBS, 2pd/1.5pd
50 Box Jump Overs, 24″/20″
50 KBS 2pd/1.5pd

SCALED:
KBS scaled to 44lb/1pd
Stepping up and over instead of jumping up and over

Tuesday, July 28, 2015

 

Strength

Deadlift
5×3, ascending

We aren’t looking to test a new 3RM today, so don’t go to failure! Work on solid technique at a challenging weight.

For those who might have mechanical issues or back pain with the traditional deadlift, sumo style is absolutely a-ok.

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Conditioning

For time:

RX:
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

INTERMEDIATE:
Weights as rx’d.
Barbell pull-ups (maintain a vertical torso!).

SCALED:
Weights scaled to 75/55 or 64/45.
Ring rows instead of pullups.

Monday, July 27, 2015

 

Strength

Front Squat/Back Squat
6 x 3/6@85%

Today we continue to add to the load we used for our squats on the first day of this cycle.

READ: (6 sets of 3 front squats + 6 back squats at 85% of FS 1RM)

For today’s squats, compared to previous Mondays…
the sets have increased (6 instead of 4 or 5),
the reps have decreased (3/6 instead of 7/13 or 4/8), and
the load is increasing (now 85% of front squat 1RM).

If you have missed a majority of previous loading days, making today’s assigned percentage improbable, choose a VERY HEAVY/challenging weight for today.

REST 5 MINUTES BETWEEN WORKING SETS.

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Conditioning

There is a hard time cap of 10 minutes for all levels.

Tuck jump how-to: https://www.youtube.com/watch?v=jNuaFm7Z2Ns

“Annie”

RX:
50-40-30-20-10
Double Unders
AbMat Situps

INTERMEDIATE:
Option 1) If someone has just started getting double unders, but remains inconsistent, perform 1/2 reps of DU, keeping situp reps the same as written.
Option 2) Perform 1/2 reps of tuck jumps as a sub for the DU. (i.e., 25-20-15-10-5 tuck jumps and 50-40-30-20-10 situps)

SCALED:
30-20-10
Tuck Jumps
AbMat Situps

Friday, July 24, 2015

 

Strength

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

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Conditioning

20 Min AMRAP of:

RX:
5 HSPU (head & hands to ground or AbMat + 25lb plates)
10 Pistols, alternating (no box pistols for rx)
15 Pullups (no bands)

INTERMEDIATE:
5 HSPU Negatives (no bands)
10 Pistols, 5L/5R, non alternating (box pistols allowed)
15 Pullups (no bands) or Barbell/Box-Assist Pullups*

*If a barbell can be set up out of the way of athletes who are doing rx pullups, you do not need a box. Barbell should be slightly higher than arm’s reach when sitting on the ground. With a vertical torso and bent knees, athletes should push through their heels as they pull with their arms to maintain a vertical torso position throughout the entirety of the pull.

SCALED:
5 Push-ups
10 Walking Lunge Steps, alternating
15 Ring Rows

Thursday, July 23, 2015

 

Skills & Drills

Athletes may work on a skill of choice – options include:
• handstands (holds, walking, hspu)
• ring dips/ring dip negatives
• muscle ups (bar, ring)
• skin the cats

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Conditioning

From CrossFit.com – July 19, 2015
http://www.crossfit.com/mt-archive2/009650.html

*Note – CF.com uses the term “back extensions” when they actually mean “hip extensions.” Also, hip extensions and GHDSU share the same setting, which is another reason why we are doing HIP extensions today, even though it says BACK extensions on the .com page.

There is a 25 minute cap for all levels.

RX:
5 rounds for time of:
25 kettlebell swings, 2 pood/1.5 pood
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

INTERMEDIATE:
5 RFT
25 KBS, 1.5pd/44lb
25 V-ups
25 Hip Extensions
25 KTE or TTB

SCALED:
5 RFT
20 KBS, 1.5pd or below
20 AbMat Situps
20 Hip Extensions or Supermans
20 Toes to rings (or as close as possible)

Wednesday, July 22, 2015

 

Strength

Front Squat/Back Squat (superset with 5×6-8 pullovers*)

5 x 4/8@94% of D1

READ: Five sets of 4 front squats + 8 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.

*BETWEEN EACH OF YOUR FIVE WORKING SETS:
Perform 6-8 Pullovers, AHAP, using a dumbbell, kettlebell, curl bar, etc. (http://www.ericcressey.com/strength-training-programs-coach…)

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Conditioning

RX:
5 RFT
20 Wall Ball, 20/14 to a 10′ target
10 Deadlifts, 225/155

INTERMEDIATE:
Women may use a 9′ target

SCALED:
Scale wall ball weights to hit a 10’/9′ target.
Deadlifts may be scaled to 205/140, 185/125, or 165/115