Monday 21.07.12
CrossFit
Strength
On the 2:00 for 12:00
Back Squat
4@70%
3@75%
2@80%
4@75%
3@80%
2@85%
Conditioning
AMRAP 11 minutes
Run 800m
10/8 Muscle Ups
32 Burpee Box Jump Overs 24/20″
6/4 Muscle Ups
Duration: Medium
Feel: Gas
Pacing: Reach
Competitor’s Corner
Strength
On the 2:00 for 12:00
Back Squat
4@70%
3@75%
2@80%
4@75%
3@80%
2@85%
Conditioning
3 Rounds for time
Run 400m
10/8 Muscle-ups
10 Burpee Box Jump Overs 24/20″
10 Overhead Squats 135/95 lbs
–Rest 2 minutes–
Row Conditioning
Row 2000m
Tuesday 21.07.13
CrossFit
Strength – For Weight
Every 4 Minutes for 12 Minutes
1 Misfit Power Complex*
*One complex is:
4 Hang Power Cleans
4 Push Jerk
3 Hang Power Cleans
3 Push Jerk
2 Hang Power Cleans
2 Push Jerk
All without putting the bar down.
Conditioning
AMRAP 15 Minutes
6 Push Jerks 135/95 lbs
9 Toes-to-bar
12 Hang Power Cleans 135/95 lbs
Duration: Medium
Feel: Muscular Overload
Pacing: Reach
Competitor’s Corner
Skill – For Completion
Every 4:00 for 20:00
20 Double KB Push Press
*We are looking for continuous, unbroken reps with minimal resting.
Wednesday 21.07.14
CrossFit
5 Rounds for time
Run 400m
5 Hang Power Snatch 135/95 lbs
10 Chest-to-bar Pull-ups
20 Wall Balls 20/14 lbs
*30 minute cap
*Athletes going Rx should be able to do the first 3 rounds unbroken. Consider scaling if this is not you.
Duration: Medium
Feel: Conditioning
Pacing: Reach
Competitor’s Corner
Strength – For Weight
Deficit Deadlift
1×1 @75%
Then
2×3 @65% of 1RM
2×3 @63% of 1RM
2×3 @60% of 1RM
2×3 @58% of 1RM
2×3 @55% of 1RM
Tempo Down, Speed up
*The goal of these sets is to work on leg drive off the floor and aggressive knee extension and glute activation as the bar passes the knee.
Conditioning
18-15-12-9-6
Clean and Jerk 155/105
Toes-to-bar
Interval – For Reps
Every 5 Minutes for 20 Minutes
5 Bench Press @70%
Max Calorie Row in 1:30
5 Bench Press @70%
Rest remainder of window
Score is total calories
*1:30 windows are based on rower screen time, not overall clock. Transition from bench to rower should be fast, second set of bench each round should prioritize being ready to hit all 5 reps.
Duration: Medium
Feel: Muscular Overload
Pacing: Reach
Thursday 21.07.15
CrossFit
Gymnastics Skills
Coach led practice
Kipping drills for pull-ups, toes-to-bar, & bar muscle-ups
Conditioning
5 Rounds for time
5 Bar Muscle Ups
12 Shoulder to OH 115/80 lbs
Assault Bike 0.4 miles
5 Bar Muscle Ups
12 Shoulder to OH 115/80 lbs
*25 minute cap
Duration: Long
Feel: Gas
Pacing: Sustain
Competitor’s Corner
Strength – For Weight
Squat Snatch
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Drop and Reset
Friday 21.07.16
CrossFit
Gymnastics Pressing
On the minute for 10:00
3 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
Conditioning
Buy-in
150 Double Unders
Then…
6-9-12-15-18
Handstand Push-ups
Row for Calories
Alternating Dumbbell Snatch 50/35
Cash-out
150 Double Unders
Competitor’s Corner
Grunt Work – For distance
AMRAP 25 Minutes
750m Row
Rest 2:30
Score is total meters
Pacing: Reach
