Performance
A1. 1 Shoulder Press + 4 Push Press x 4 sets, rest 60sec
A2. Strict Toes-to-Bar; 8-10 x 4 sets, rest 60sec
B. AMRAP in 8 minutes of:
5 Hang Power Clean (135/95)
10 Pull-Ups
15 Hand-Release Push-Ups
Competition
Wod will be posted at gym
Strict Press
8/28/14 Thursday
Performance
A1. Shoulder Press @ 20X1; 4-6 reps x 4 sets, rest 90sec
A2. Strict Pull-ups @ 21X1; 2-3 reps x 4 sets, rest 90 sec
B. AMRAP in 7 minutes of:
10 HR Pushups or Ring Push-Ups
15 Box Jumps (24/20”)
Competition
Wod will be posted at gym
8/21/14 Thursday
Performance
A. Shoulder Press @ 20X1; 2-3 reps x 6 sets, rest 2-3min
*Use this time to work on hip mobility and glute activation
B. Five rounds for time of:
10 Push Press (115/75)
30 Double-Unders
Competition
Wod will be posted at gym
1/10/14 Friday
Road to the OPEN
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Performance
A. On a 20 min clock take:
10min to build to a today’s heavy Strict Shoulder Press
+
10 minutes to build to today’s heavy Push Press
B. Two sets for times:
Row 400 Meters
25 Push Jerks (85/55)
Rest 3 minutes
C. Back Squat; Rest 2min b/w sets
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
Max Reps @ 80%
*Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
Competition
Wod will be posted at gym
2/20/2013 Wednesday
FitCamp
3 rounds:
40 flutter kicks
40ft farmers walk
*this is performed with a partner as a relay – one person performs both flutter kicks and farmers walk while other waits. Each partner performs the rotation 3 times before moving on to burpees
Finish with both partners doing 15 consecutive burpees one after the other.
Test: Max rep KB Swings *must maintain upright posture and KB must go above forehead.
Fitness
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Toes-to-bar, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, Muscle Ups, etc…
B. Four sets of 3-minute AMRAPS of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.
*Score total number of rounds completed.
Performance
A. Strict Press @ 20×1; 2-3 reps x 6 sets, Rest 2-3min b/w sets
*Use this time to work on hip mobility and glute activation*
+
Four rounds for time of:
10 Push Press 115/75lb
20 Box Jumps 24/20
30 Double-Unders