Sunday October 26, 2014 CrossFit Workout of the Day

Warm-up
Shoulder stretches with bands, scap/lat roll with ball/foam roller
then,
10-8-6 reps of each:
PVC Pass-thru
PVC Around the world
PVC OHS (get in some squat therapy facing a wall)
PVC drop snatch
PVC Press-in Snatch (Sots press)
spider stretch (10-8-6 per leg)

Snatch progressions

Strength/Skill:
Snatch
3-3-3-3-3

Training:
5 Rounds
10 Hang Power Snatch (75/55)
15 C2B pullups

Scales:
scale weight on HPS,
sub plate G2O if
– OH position is not stable
– Muted hip
sub chin pullups or ring pullups for C2B pullups

Saturday October 25th, 2014 CrossFit Workout of the Day

Partner WOD

Warm up and workout prep
In teams of 2:
Withing 20 minutes, warm up and find a working weight
3 sets (one set with empty barbell, add incremental weight)
5 Power Cleans
5 Push Jerks
5 Burpees
Dynamic stretches while partner performs barbell movements/burpees

Training
50 Power Clean and Jerks (135/95)
200 Sit ups
1 Mile Run
50 Power Clean and Jerks

Split work evenly.

Friday October 24, 2014 CrossFit Workout of the Day

Warm-up
8 minutes
10 ring rows
10 sonics
10 groiners
5 inchworms
10 leg swings (each leg on rig)

Strength
Deadlift
5-5-5-5-5
Work up to a challenging set of 5. This is for strength, no bouncing off the mats/floor!

Training
Half Angie
50 pullups
50 pushups
50 situps
50 squats
Half the work is programmed so you can push hard (‘Angie’ is Rx at 100 reps per movement). The big numbers in front of each movement may make you think this is a slow one, and you can pace it…this is not the case for tomorrow, so get it out of your head. Not only is it less total reps tomorrow, but that also means you will be less taxed going from one movement to the next, so completing this in less than half the time it takes to do the full version is the expectation. Attack it.
*15 minute cap

Thursday October 23, 2014 CrossFit Workout of the Day

Warm-up
In 10 minutes, 3 sets of:
10 PVC dislocates
10 PVC Pass-thru
10 plank shoulder taps
5, 10-second hollow hold
5 dive bomb inch worms
10 iron cross stretch

Skill
HSPU practice
5 SETS OF 3/5 STRICT
OR
Practice for 15 mins

Training
Row 200
60 Burpees
Row 400
40 burpees
Row 800
20 burpees
Row 1k
10 burpees

Wednesday October 22, 2014 CrossFit Workout of the Day

Warm-up
5 minute mobility: stretch shoulder/tricep with bands. Roll mid/upper traps and lats with foam roller/ball. Barbell smash triceps to improve front rack.
then,
8 Minute AMRAP
10 Pass-thrus
10 dislocates
10 OHS w/PVC
10 groiners
10 Burpees

Clean Progression
Press, PP, Push Jerk warm-up

Strength/Skill
Barbell complex
Complete 5 sets of the below complex:
1 Hang Power Clean,
1 Hang Clean,
1 Front Squat,
1 Shoulder-to-OH
**Work up to a heavy successful set**

Training 
‘Hangin’ Elizabeth’
21-15-9
Hang Power Cleans (135/95)
Ring Dips

**10 minute cap…scale accordingly!
Mods:
Scale weight on HPC
Scale ring dips with: self assisted ring dips, jumping negative dips, feet/toes on box if display extensive control on rings

Tuesday October 21, 2014 CrossFit Workout of the Day

Partner warm-up:
As Partner 1 Rows 1K, Partner 2 AMRAPS the following:
-20 air squats
-10 iron cross stretches
-20 spider stretches
-10 plankups
Then switch

6 Rounds
45sec work/15secs rest of:
KB Swings
Burpee to Plate
Wall Balls
Plate Ground to Overhead
Flutter Kicks

Monday October 20, 2014 CrossFit Workout of the Day

Meat Head Monday!

Warmup
Roll/smash/stretch lats and pec region with foam roller, lax balls, bands

4 Rounds
40secs on/ 20secs off
Row
Plank hold

Strength/Skill
Floor Press
5-5-5-5-5
Work up to a heavy set of 5.
Last 5×5 floor press was Sunday 10/12, see if you can increase your heavy set from last session.

Alotta Tabata
20on/10off, 8rds
Tabata sit-ups
*rest 1 minute*
Tabata push-ups
*rest 1 minute*
Tabata pull-ups

Modifications:
Add weight to tabata situps (MB, KB, plate) for extra fun
Substitute self-assisted ring pull-ups for pull-ups

Sunday 10/19/2014 CrossFit Workout of the Day

Warm up

Shoulder stretches w bands and T-spine lacrosse ball smash

10-8-6 with a PVC:

Pass Thrus, Around the World, OH prisoner squats

then,
20 spider stretches (10 each leg)

20 lunges with a twist (10 each leg)

10 Cossack stretch (5 each leg)

1 minute samson stretch (each leg), 1 minute squat stretch

Snatch prep

 

Strength/Skill

Snatch Complex – Complete 5 successful sets of:

1 Power Snatch

2 Hang Snatches

1 OHS

 

Training

21-15-9

Power Snatches (95/65) (115/80)

Med Ball Cleans (20/14)

Saturday 10/19/2014 CrossFit Workout of the day

Warm up
Shoulder/Hip stretches w bands
3 sets w an empty bar
10 Push presses
10 Hang Power Cleans
10 Thrusters
Dynamic stretches
2 sets w an empty bar
10 Hang Power Snatches
10 Clusters
Dynamic stretches

Training
TEAM DAY

“The End”
In teams of 2
Total time 30 Mins
Follow the leader style
3 Rounds
Row 200 meters
8 Push presses (115/80)
8 pull ups
8 push ups
8 Hang clusters (115/80)
8 Burpees
8 HSPU
Run 200 meters

Rest 3 Mins

Complete 3 rounds
As a team, divide up the work. One partner works at a time
30 Hang Power Snatches (95/65)
30 Burpees over bar
Run 400 meters

Cash out
100 Team Med ball Sit up tosses (20/14)

My final day coaching. It’s been an honor and a privilege to serve this amazing community. Remember we’re two boxes, one community.

Let’s ride out with a bang and get you some Saturday! (I know today is Friday)

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Get your butts out of bed! No excuses. Ferris got Cameron out of bed and look how that turned out.

Friday 10/17/2014 CrossFit Workout of the day

Warm up
Hip Stretches w Bands
3 sets
5 Inch Worms
5 strict pull ups
10 push ups
10 Rus KB swings

Strength/Skill
RDL’s
5-5-5-5-5

Training
7 Min AMRAP
21 KB Swings (53/35)
14 ring Dips