Friday, July 17, 2015

 

Strength

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

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Conditioning

RX:
21-15-9-15-21
Wall Ball, 20/14 to a 10′ target
Box Jump, 24″/20″
200m Run after every round

INTERMEDIATE:
Wall Balls are scaled to a 10’/9′ target

SCALED:
Wall Ball weight is scaled as appropriate to consistently hit a 10’/9′ target

Thursday, July 16, 2015

 

Strength

Bench 5×5, ascending
Superset with 5-10 Strict Pullups or Pullup Negatives*

Athletes who have pullups should do stricts; they do not need to be unbroken sets.

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Conditioning

3 Rounds, each for time, of:

100 Single Unders
15 Toes to bar
30 KBS, 2pd/1.5pd
Rest 2 min between efforts

Yes, that’s single unders for everyone; no doubles. Toes to bar may be scaled to knees to elbows, knee raises, leg raises, etc., but athletes should all hang from the pullup bar if possible. KBs may be scaled down accordingly, but they should be heavy. The goal is to all out sprint each round. Score is each individual round time – i.e., 1:45/2:05/2:07.

Wednesday, July 15, 2015

 

Strength

Front Squat/Back Squat

5 x 4/8@94% of D1

READ: Five sets of 4 front squats + 8 back squats at 94% of day one.

For today’s squats, compared to previous Wednesdays…
the sets have increased (5 instead of 4),
the reps have decreased (4/8 instead of 7/13), and
the load is staying the same (94% of the weight that we used on Day 1).

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

CrossFit.com from February 9, 2014
http://www.crossfit.com/mt-archive2/009121.html

RX:
3 Rounds for time
21 Power Cleans, 115/75
27 Burpees
27 GHDSU

INTERMEDIATE:
3 RFT
20 Power Cleans, 95/65
20 Burpees
20 V-ups

SCALED:
3 RFT
20 Muscle or Power Cleans, 75/55
20 Burpees
20 AbMat Situps

Monday, July 13, 2015

 

Strength

Front Squat/Back Squat (superset with 5×6-8 pullovers*)
5 x 4/8@75%

Today we continue to add to the load we used for our squats on the first day of this cycle (the first Monday was 65%, last Monday was 70%, and today is 75% of our front squat 1RM).

READ: (5 sets of 4 front squats + 8 back squats at 75%)
To perform this work, you will complete the front squat reps written at that weight (i.e., 4 reps); rack the bar – take a deep breath – then duck your head under and complete the back squat reps written at the same weight. If you see 4/8@75% that means 4 front squats immediately into 8 back squats all at 75% of your FS max. As always, rest at LEAST 3 minutes (or, in this case, as many as 5) between working sets.

*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

The “21-15-9″ refers to the deadlift reps; after each set of deadlifts, athletes will perform a 400m run (3 in total).

“Sugar Daddy”
21-15-9
Deadlifts, 225/155
400m Run

SCALED:
21-15-9
Deadlifts, 185/135
400m Run

Friday, July 10, 2015

 

Skill

Pistol progressions/practice

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Strength

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

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Conditioning

Athletes, there is no reason to take longer than 10 minutes to set up for this conditioning workout – we have done all of these movements before, and if you have been coming for at least the last few months, you should know what KBs you normally use, as well as what thruster weight is appropriate. Try to make the most of your time at the gym by being efficient; the more time you have to do actual work, the more opportunity you have to improve!

From CrossFit.com – July 5, 2015
http://www.crossfit.com/mt-archive2/009636.html

“Marco”

RX:
3 rounds for time of:
21 Pullups (no bands)
15 Handstand Pushups (no bands; kipping or strict is fine)
9 Thrusters, 135/95

INTERMEDIATE:
3 RFT
21 Pullups (no bands)
15 Double KB Push Press OR 10 Double KB PP + 5 HSPU Negatives
9 Thrusters, 115/75

SCALED:
3 RFT
21 Box-Assisted Pullups* or Standardized Ring Rows
15 Kneeling KB Shoulder Press
9 Thrusters, 95/65

*At Rubicon, we should be using the pullup bar and not a barbell in a rack (to maximize space and equipment).
Photo example here shows the body position we are looking for: https://spscgym.files.wordpress.com/2014/06/img_5493.jpg
Points of performance:
• torso vertical
• hips under bar (NOT IN FRONT; this is not an inverted row)
• higher box = easier, because you can drive more with the legs
• lower box = harder; less ability to drive with the legs
• do NOT use the hips to kip the movement
• If the chin does not clearly pull above the bar, the rep does not count

Thursday, July 9, 2015

 

Skill

False Grip Practice

This may be done in two ways…
on the bar: http://gymnasticswod.com/content/false-grip-progressions-pt1
or, on the rings: http://gymnasticswod.com/content/false-grip-progressions-pt2

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Strength

Sumo Deadlift
5×5, ascending

Depending on how often the athlete has been attending, this may be performed as moderately heavy technique work or working up to a very heavy (but not maximal) set of 5.

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Conditioning

2 max effort attempts of each:
Run 400m
Row 500m
Rest 3 minutes between efforts.

These 4 efforts may be performed in any order. Rest intervals should be timed and should be kept as close to 3 minutes as possible. Post all 4 times as separate scores, and make sure to specify the modality for each.

Wednesday, July 8, 2015

 

Skill

Hanging Practice

Novices will try to accumulate a few minutes of hang time on the bar (active or passive, or a combination thereof). More advanced athletes will practice a side to side stationary swing: https://www.youtube.com/watch?v=C8KnSdgJ6Cc

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Strength

4 x 7/13 @94% of D1

Today is the last day we are scheduled to do 4 sets of 7 front squats + 13 back squats; the reps are going to steadily go down over the coming weeks.

Today, we are repeating last Wednesday, and performing the four sets at 94% of the weight that we used on Day 1 (so, you need to calculate 94% of 65% of your front squat 1RM to find today’s load).

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Conditioning

Clean and jerks are ground to overhead; a squat is not required.

There is a 10 minute time cap for all levels.

RX:
15 Clean and Jerks, 135/95
20 GHD Situps
12 Clean and Jerks, 135/95
20 GHDSU
9 Clean and Jerks, 135/95
20 GHDSU

INTERMEDIATE:
15 Clean and Jerks, 115/75
15 V-ups
12 Clean and Jerks, 115/75
15 V-ups
9 Clean and Jerks, 115/75
15 V-ups

SCALED:
15 Clean and Jerks, 95/65
15 AbMat Situps
12 Clean and Jerks, 95/65
15 AbMat Situps
9 Clean and Jerks, 95/65
15 AbMat Situps

Tuesday, July 7, 2015

 

Strength

Superset:
5×10 Ring Rows, (ACAP? As challenging as possible)
5×5 Shoulder Press, AHAP across

Ring rows should be HARD. If you can crank out 10 unbroken, then they are too easy (it’s OK to have broken sets for ring rows). For those who have pull-ups, challenge yourself by performing the ring rows in as horizontal a position as possible (elevate your feet on a box).

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Conditioning

I encourage everyone to watch this video of “The Ghost,” which goes over who it is named for, how to approach it, and how effective is is as a measurable, quantifiable benchmark workout.

http://media.crossfit.com/…/CrossFit_TheGhost_Workout5_539f…

From Dave Castro: “You can absolutely game this workout and just make it a double under workout, but that is NOT the point of this workout. The point of this workout is to PUSH HARD AT EVERY STATION. Don’t game this workout.”

Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps, NOT OVERALL REPS.

“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

We last did this workout on February 18, 2015.

For those who do not have double unders, perform tuck jumps as a sub.

Monday, July 6, 2015

 

Strength

FRONT SQUAT/BACK SQUAT

Today we are adding to the load we used for our squats last Monday (last week was 65%; today is 70% of our front squat 1RM).

4 x 7/13@70%

READ: (four sets of 7 front squats + 13 back squats at 70%)

To perform this work, you will complete the front squat reps written at that weight (i.e., 7 reps); rack the bar – take a deep breath – then duck your head under and complete the back squat reps written at the same weight. If you see 7/13@70% that means 7 front squats immediately into 13 back squats all at 70% of your FS max. As always, rest 2-3 minutes (or, in this case, as many as 5) between working sets.

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Conditioning

This is part of BANDLESS JULY. During this month, we will not be using bands for any movement; we will instead focus on developing the requisite strength and skill to perform the prescribed movements.

Note: The prescribed movement is MUSCLE SNATCHES (http://www.catalystathletics.com/exercise/96/Muscle-Snatch/), not POWER SNATCHES. We are focusing on a hard hip extension and turnover, so please ensure you are performing the correct movement.

10 Min AMRAP of –

RX:
10 Muscle Snatches, 95/65
10 Ring Dips (no bands)

INTERMEDIATE:
10 Muscle Snatches, 75/55
10 Matador Dips (no bands)

SCALED:
10 Muscle Snatches, 65/45
10 Deficit Push-ups, 45lb plates/25lb plates*

*The scaled option may be further modified to regular plank push-ups or push-up negatives.

Friday, July 3, 2015

 

Strength

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

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Conditioning

Note: the Rx version will take high level athletes 40-50 minutes. Time limitations are at the coach’s discretion; it is likely you may be capped at 3 rounds.

“Eva”

RX:
5 RFT
800m Run
30 KBS, 2pd/1.5pd
30 Pullups

INTERMEDIATE:
3 RFT
800m Run
30 KBS, 2pd/1.5pd
30 Pullups

SCALED:
3 RFT
800m Run
30 KBS, 1.5pd/1pd
30 Standardized Ring Rows