Thursday, August 13, 2015

 

Strength

Superset
4×4 Bench Press, AHAP across
4×8 BB Bent Over Row*, AHAP across

*http://www.catalystathletics.com/exercise/171/Bent-Row/

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Conditioning

RX:
50 Double Unders, then –
3 Rounds of:
15 GHDSU
15 Box Jump Overs, 24″/20″ (no stepping up; stepping down OK)
Then, 50 Double Unders
For time.

INTERMEDIATE:
50 Double Unders, then –
3 Rounds of:
15 V-Ups
15 Box Jump Overs, 24″/20″ (stepping up/down OK)
Then, 50 Double Unders
For time.

SCALED:
50 lateral parallette jumps, then –
3 Rounds of:
15 AbMat Situps
15 Box Jump Overs, 24″/20″ (stepping up/down OK)
Then, 50 lateral parallette jumps
For time.

Tuesday, August 11, 2015

 

Strength

Push Jerk
http://www.catalystathletics.com/exercise/72/Power-Jerk/

Advanced and intermediate athletes should work on a maximal single for the day – this single should NOT be a press out. Novice athletes should work on heavy sets of 3, focusing on learning and improving technique.

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Conditioning

*Workout courtesy of Pat Sherwood, the hairiest man on earth.

RX:
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95

INTERMEDIATE:
115/75

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

Monday, August 10, 2015

 

Strength

Front Squat/Back Squat
6 x 2/4@95%

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

READ: (6 sets of 2 front squats + 4 back squats at 95% of FS 1RM)
If an athlete missed last Monday, it would be a good idea for them to work last Monday’s percentage (90%) instead of today’s 95%. 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.

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Conditioning

30 Muscle Snatches for time.
http://www.catalystathletics.com/exercise/96/Muscle-Snatch/

This is not “Isabel” – 30 snatches for time@135/95 – the muscle snatch is a different movement than a power snatch, and requires less weight and more body control.

RX+:
115/75

RX:
105/70

INTERMEDIATE:
95/65

SCALED:
75/55, 65/45, etc.

Friday, August 7, 2015

 

Strength

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

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Conditioning

There are two conditioning choices for today: option one is for athletes who have solid chest to bar pullups, and option two is for intermediate and scaled levels who do not have solid CTBs, or those who have no pull-ups at all.

RX:
From CrossFit.com – August 29, 2014
http://www.crossfit.com/mt-archive2/009322.html

30-20-10
Thrusters, 95/65
CTB Pullups

Or

INTERMEDIATE:
From CrossFit.com – February 24, 2005

“Fractured Fran”
Complete 5 rounds for time of:
9 Thrusters, 95/65
9 Pull-ups

SCALED:
5 RFT
9 Thrusters, 95/65, 75/55, or 65/45
9 Barbell Pull-ups

Thursday, August 6, 2015

Strength

Superset
4 x 8 Pullovers
4 x 8L/8R Explosive Lateral Step ups*

*http://www.stack.com/…/19/explosive-lateral-step-up-experc…/
KBs can be used, or the athlete can perform these unweighted. Focus on driving through and using the stepping up leg exclusively, instead of pushing off the ground with the opposite leg.

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Skill

Power Clean Complex

Clean Deadlift + Hang Power Clean + Power Clean

Work up to a heavy single of the complex. These three movements should be performed unbroken.

Clean Deadlift: http://www.catalystathletics.com/exerci…/176/Clean-Deadlift/
Hang Power Clean: http://www.catalystathletics.com/exerci…/…/Hang-Power-Clean/
Power Clean: http://www.catalystathletics.com/exercise/67/Power-Clean/

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Conditioning

RX:
2 RFT
25 Burpees
50 Calorie Row
100 DU

INTERMEDIATE:
Sub 60 lateral parallette jumps for the 100 double unders.

SCALED:
3 RFT
20 Burpees
20 Calorie Row
20 Lateral Parallette Jumps

Wednesday, August 5, 2015

Strength

Front Squat/Back Squat
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.

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Conditioning

RX:
15 TTB
15 Deadlifts, 275/185
200m Run
12 TTB
12 Deadlifts, 275/185
400m Run
9 TTB
9 Deadlifts, 275/185
800m Run
For time.

INTERMEDIATE:
Toes to Rings instead of TTB
Deads at 255/175

SCALED:
Hanging Leg Raises instead of TTB
Deads at 225/155, 205/140, 185/125, etc.

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