Saturday 7.26.14

9am: CrossFit Class

Warm-Up:

Coaches Choice

Workout #1:

“Angie”

100 Pull-up
100 Push-up
100 Sit-up
100 Squat

Workout #2:

AMRAP 10min

Partner Burpee Ball Slams

10am: OLY/STR

Warm-up:

5min Easy Row

Then:

2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
3×5 Knee Jump

Power:

1a) Snatch High Pulls, 5×3

1b) Max Height Box Jump, 5×5

Then:

Work up to a heavy, but not maximal, Squat Snatch
Use the rep sequence, 5-4-3-2-1-1. No more then 2 heavy attempts

Then:

5×2 Squat Snatch, @ 75%-85% from above

Friday 7.25.14

Warm-up:

8x 50ft Forward Run / 50ft Backward Run

Then:

3 PVC Pass Throughs, slow and controlled

Then:

2x(30sec PVC OHS Squat/30sec Hold)

1min Rest

2x(30sec PVC OHS Squat/30sec Hold)

Strength:

1) Over Head Squat, 5×2 @ 85%
Use the heavy 1rep you established on 7.11.14 for your 85%
Warm-up as needed 2-3sets of 3-5reps

1b) Off the Box KB RDL, 3×10
To be done with the 1st, 3rd and 5th sets of OHS

Conditioning:

AMRAP 15min

2 Rope Climbs ( or 4 Rope up/downs)
Run, stop sign and back

Thursday 7.24.14

Warm-up:

8 Suicides

Then:

100ft Broad Jumps, 8′/6′/4′

Then:

2 Rounds

10 Squats
5 Knee Jumps**
5 Jump Squats**

**Take your time and make every rep as explosive as possible. The objective is to prime your CNS for the power cleans.

Strength:

Work up to a heavy complex of:

Squat Clean + Hang Squat Clean + Split Jerk

15min time limit

Conditioning:

4 Rounds

15 Goblet Squats 53#/35# (30sec time limit)
2:00min KB Broad Jumps, 53#/35#
2:00min Rest

Each round will be 4:30min long, if you finish the 15 Goblet Squats before the 30sec is up you will have a brief recovery/transition time. If you don’t finish the 15, stop and go to the KB Broad Jumps.

Score will be total total KB Broad Jumps.

Wednesday 7.23.14

Warm-up:

Coaches Choice

Workout #1:

3 Rounds

1-2-3-4-5-6

Pull-ups, strict if you got them
Push-ups, chest 2 deck
Ball Slams, AHAP, no rebound

Workout #2:

As many reps in 10min of

Turkish Get-ups

Pick a manageable weight and get after it.

If you are new to the movement you will spend the 10min learning

Tuesday 7.22.14

Warm-up:

3min Easy Row

Then:

2x(30sec Squat/30sec Hold)

2min Rest

2x(30sec Squat/30sec Hold)

Strength:

1) Front Squat, 5×2 @ 85%
Use the heavy 1rep you established on 7.8.14 for your 85%
Warm-up as needed 2-3sets of 3-5reps

2) Hang Power Clean Warm-up, 3×3

Conditioning:

From CrossFit.com

AMRAP 20min

3 Hang Power Cleans, 185#/125#
6 Ring Dips (x1 for banded, x2 for bench dips)
9 Box Jumps, 30″/24″
27 Double Unders

Cool Down:

3min Easy Row

Monday 7.21.14

Warm-up:

3min Easy Row

Then:

2x(30sec Push-press/30sec Hold)
Weight: 5′s, 15# Bar, 10′s or 15′s , nothing heavier.

2min Rest

2x(30sec Push-press/30sec Hold)
Weight: 5′s, 15# Bar, 10′s or 15′s, nothing heavier.

Strength:

1a) Push-press, 5×2 @ 85%
Use the heavy 1rep you established on 7.7.14 for your 85%
Warm-up as needed 2-3sets of 3-5reps

1b) One Arm DB or KB Row, 5×5, each arm, AHAP
To be done off of a 20″ box, no knee on box

Conditioning:

AMRAP 15min

5 Tire Flips
20 Burpees
250m Row

Cool Down:

3-5min easy row

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