Wednesday, June 17, 2015

 

Skill/Strength

Jerk Complex
1 Push Jerk + 1 Split Jerk

Advanced and intermediate athletes will work up to a maximal weight for this complex. Novice athletes should work moderate weight for sets across, focusing on creating proper movement patterns.

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Conditioning

50 Wall Balls, 20/14 to a 10′ target
200 Meter Run*
15 Clean and Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14 to a 10′ target
For time.

RX: As written.

Intermediate: C&J weight 115/75; WB weight scaled as appropriate for a 10′ target.

Scaled: C&J weight 95/65 or 75/55; WB weight scaled as appropriate for a 10’/9′ target.

 

Tuesday, June 16, 2015

Skill

Muscle Up Tech

Review ring muscle ups, bar muscle ups, rowing muscle ups, and various progressions to achieve those movements.

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Strength

Back Squat 3×5

Weight should remain moderately heavy (not maximally heavy), and can be performed as either ascending or across, depending on the preference of the athlete. The goal today is simply to get comfortable doing back squats again, since we haven’t worked on them in quite a while.

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Conditioning

There is a 10 minute time cap for all levels.

RX:
5-4-3-2-1
Deadlifts, 315/225
Ring Muscle Ups

INTERMEDIATE:
5-4-3-2-1
Deadlifts, 275/185
Bar Muscle Ups 1:1 OR Burpee CTBs 2:1 (i.e., 10-8-6-4-2)

SCALED:
10-8-6-4-2
Deadlifts, 225/155 or 185/135
Ring Dips or Matador Dips, banded if necessary
Ring Rows (make them CHALLENGING)

Monday, June 15, 2015

 

“Don”
http://www.crossfit.com/mt-archive2/008967.html

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

***We will be doing a half version of this workout; the entirety would take longer than “Murph”…trust me on this one.***

1/2 “Don”
33 Deadlifts, 110/75
33 Box jump, 24″/20″
33 Kettlebell swings, 1.5 pood/1pd
33 Knees to elbows
33 Sit-ups
33 Pull-ups
33 Thrusters, 55/35
33 Wall ball shots, 20/14
33 Burpees
33 Double-unders

Friday, June 12, 2015

 

Strength

Front Squat 1RM

Today is the testing day for the conclusion of our front squat cycle. Athletes should spend a MINIMUM of 20-25 minutes working on warmup sets before attempting a new PR. Athletes should focus not only on optimal technique, but also on the correct mindset for a maximal effort attempt.

A just-at-parallel attempt is not satisfactory, as it does not adequately carry over and benefit other movements such as the clean. Every effort should be made to ensure each rep is performed in a full range of motion.

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Conditioning

Row 500m, then:
21-15-9
KBS, 2pd/1.5pd
OHS, 115/75

INTERMEDIATE:
OHS weights – 95/65

SCALED:
KBS weights – 1.5pd/1pd
OHS weights – 75/55 or 65/45

Thursday, June 11, 2015

 

Strength

RX:
Weighted Pullups/Chinups (both are acceptable)
5×3 ascending

INTERMEDIATE:
Strict Pullups/Chinups
5×3 or 5×5, whichever is most appropriate

SCALED:
Pullup Negatives
5×3 or 5×5, whichever is most appropriate
*Scaled may be further modified to elevated ring rows if necessary.

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Conditioning

There is a 25 minute time cap for all levels. Make note that the scaled option has a different number of rounds, distance, and reps in addition to modifying the weight.

RX+ (courtesy of CrossFit New England):
“Hurricane”
3 RFT
800 Meter Run
21 Power Cleans, 155/105

RX:
3 RFT
800m Run
21 Power Cleans, 135/95

INTERMEDIATE:
3 RFT
800m Run
21 Power Cleans, 115/75

SCALED:
5 RFT
400m Run
10 Power Cleans, 95/65 or 75/55

Wednesday, June 10, 2015

 

Strength

This benchmark workout is a little bit of everything – skill, strength, and yes, even conditioning; just like the snatch series we did a few weeks ago.

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

The shoulder press (http://www.catalystathletics.com/exercise/90/Press/) is primarily a strength developer. Point of performance: DO NOT ALLOW THE LEGS TO BEND AT ANY POINT DURING THIS MOVEMENT.

The push press series (http://www.catalystathletics.com/exercise/87/Push-Press/) is generally where most athletes can put up higher numbers and develop strength and speed. Point of performance: DO NOT ALLOW THE LEGS TO REBEND WHEN RECEIVING THE BAR.

The push jerk series (http://www.catalystathletics.com/exercise/72/Power-Jerk/) is most taxing in terms of being able to consistently perform good technique even when fatigued. Point of performance: THIS IS A PUSH JERK, NOT A SPLIT JERK.

WORKOUT NOTES:
• The “1-1-1″, “3-3-3″, etc., denote a working set. Do not count warmup sets as a part of the work.
• Working up to failure is OK, as long as the failure does not occur until the final set. Be smart about adding weight, and remember, the gym has 1.25lb plates, so not every jump should be 5lbs at a time once it gets heavy.
• The push presses and push jerks must be completed as an unbroken set; no re-racking is allowed until all reps have been performed.
• Athletes should be resting 2-3 minutes between each of the working sets. This means a MINIMUM of 15 minutes should be spend on each section. In practice, the shoulder press portion will be about 10 minutes, the push presses should take about 15-20 minutes, and the push jerks will take a solid 20 minutes, assuming the athletes are resting correctly.

Tuesday, June 9, 2015

 

Strength

Spend 10-15 minutes warming up and finding working weights for the sumo deads and bent over rows, then:

Superset the following two movements –
5×5 Sumo Deads, across, moderate (goal is perfect technique with submaximal weights)
5×5 Bent over row, across, heavy (again, goal is perfect technique with heavy but submaximal weights)

*Bent over row info here: http://www.catalystathletics.com/exercise/171/Bent-Row/

**Do not work so heavy on either of these movements that you risk compromised form or failure. Sumos should be considered to be a warmup for the conditioning, and not an opportunity to fry your CNS by finding a new 5RM.
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Conditioning

This is a SPRINT. Fastest times will be sub-5. There is a 10 min time cap on this workout. The deadlifts should be performed traditional style, not sumo style.

RX:
3 RFT
10 Deadlifts, 275/185
50 Double Unders

INTERMEDIATE:
3 RFT
10 Deadlifts, 225/155
50 Double Unders

SCALED:
3 RFT
10 Deadlifts, 185/125
20 Tuck Jumps

*For the scaled option, weights may be further scaled to 155/105.

Monday, June 8, 2015

 

Strength

Front Squat 6×2 (this is our last 6×2 day!)

*Note: For every 6×2 day, including today, we will be dropping back and using our working weight from the first part of the cycle (whatever weight was used for the initial 5 weeks). Do NOT use the higher weight from any of the Friday intensity days.

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Conditioning

20 Min AMRAP of –

RX:
5 MU
10 GHDSU
15 Hang Snatch, 95/65 (Hang Snatches are caught in a FULL SQUAT)

INTERMEDIATE:
5 Burpee Pullups
10 V-ups
15 Hang Snatch, 75/55 (Hang Snatches are caught in a FULL SQUAT)

SCALED:
Scaled athletes need to treat this AMRAP as a focused period of time to work on perfect movement patterns in an effort to get stronger and improve general athleticism. A score is not important here – virtuosity IS.
5 Pullup Negatives
10 V-ups (these may be further scaled down to AbMat situps)
15 OHS, 65/45

Thursday 150604

 

Skill

Handstand Skill Work

Athletes may work on whatever variation of handstand work best applies:
Kickups to handstand against wall
Handstand holds
Freestanding handstands
Handstand walks

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Strength/Conditioning

Note: This is NOT a rounds for time workout. The goal is to move with virtuosity and perform the movements as well as you can, keeping the effort level around 80%.

5 Rds For Quality
12 TTB
12 Squat Jumps
100’ Farmer’s Carry, AHAP
12 Hip Extensions

*Scaling for TTB is toes to rings; if an athlete cannot perform toes to rings, they should work on v-ups. The squat jumps are done without weight (https://www.youtube.com/watch?v=87ynaOgFplw).

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Mobility

Focused foam rolling and mobility work in preparation for tomorrow.

Wednesday 150603

Warmup/Accessory

2 RFQ
400m Run
20 Russian Twists, AHAP

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Strength/Skill

Snatch Complex
Hang Snatch + Snatch + OHS

Note: The hang snatch and snatch are FULL snatches – to be received in a squat.

Advanced athletes should work up to a very heavy single of this complex.

Intermediates should work up to a moderately challenging weight and repeat it for a total of 5 sets across.

Novice lifters should work on this complex instead, keeping weights moderate and focusing on proper movement patterns: HANG POWER SNATCH + 2 OHS.

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Conditioning

8 Min AMRAP
3-6-9-12-15…
Power Snatch, 95/65
Box Jump Overs, 24”/20”

Scaled weights are 75/55 and 65/45.