March 2016
Wed March 9, 2016
SDA Community,
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
Fitness and CrossFit:
A. Snatch Pulls – 5x5 increasing weight. Start around 80% snatch and work up to 95%
***Complete 5 HIGH BOX JUMPS immediately after each set (step down, and full reset on each jump – just focus on being as explosive as possible)
B. Weighted Ring Dips – Work to heaviest set of 5. Then drop to 80% of that weight, and hit 1 set of max reps unbroken (Remember that weight is calculated as BW + added weight)
C. For Time (17 min cap):
100 Double-unders / Single-unders
30 Front Rack Lunges – 155/105 lbs
100 Double-unders
20 Thrusters – 155/105 lbs
100 Double-unders
10 Bar Muscle-ups (scale to burpee pull-ups)
D. Rest as needed, and then – Row 1000m / Run 800m / AirDyne 1.5 miles – Try to beat time from last week
See FITNESS workout
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
Tue March 8, 2016
A. Skill and technique work on OHS and Heaving Snatch Balance
***Start with OHS working on perfect bottom position, and once the coach validates this, move on to Snatch Balance. Goal to work to moderate weight and perfect triple
B. Skill and technique work on Hang Squat Snatch
***Use the skill-transfer from the OHS and Snatch Balance to continue the development by practicing the hang squat snatch movement (For some athletes, it’s ok if this is a power snatch and an OHS)
C. EMOM x 12 min (alternate movements):
4-5 reps of Hang Squat Snatch (or Power Snatch + OHS)
6-8 reps of Burpee lateral over bar
D. EMOM x 12 min (alternate movements):
20-second Plank + 6-8 reps of Push-up variation
10-12 reps of KBS
A. Power clean and Push Jerk – work to heavy TnG triple (fast and efficient, like doing GRACE)
B. 3 Rounds For Time (12 min cap):
10 Power cleans – 185/120 lbs
5 Strict HSPU + 10 Kipping HSPU
C. For Time (10 min cap):
Row 500m
60 CTB Pull-ups
Run 400m
A. 3 Rounds - 1 min at each station for max reps:
1 min Burpee Box Jumps
1 min KBS
1 min Jump-rope (DU or single-under)
1 min sit-ups
Rest 1 min
B. 3 Rounds:
Run 400m
Walk 400m
C. Mobility cycle (hips, quads, shoulders, upper back)
Mon March 7, 2016
Rep Scheme for Fitness and Bodybuilding Program:
Novice/Intermediate - Reps of 12-9-6-6 (increasing weight, with sets of 6 at same load)
Advanced – Reps 12-9-6-3 (increasing weight to heavy triple)
***For paired exercises (A1/A2), alternate sets back and forth, resting as needed
A1. Pull-ups / Assisted Pull-ups (Rings or bar)
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press
***If you did 16.2 a second time, then just join the FITNESS strength program for the day with the same 5x5 rep scheme as last week (work up to ONE heavy set of 5, not 5x5 all at same weight). If you only did 16.2 one time, then complete the below training for CrossFit:
A. Back Squat – Quickly work up to 85-90% for a double
B. 8 sets - Power snatch Smooth TnG x 2 reps (increase every 2 sets to top double on last set)
C. 5 Rounds (15 min cap):
5/3 Muscle-ups (male/female)
10 DB Snatch (70/50) alternate arms each rep
10 Pistols (35/26# KB, alternate legs)
D. AMRAP 2 min:
30 Thrusters (95/65)
Max reps Burpees in remaining time
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat March 5, 2016
Check out the Open strategy blog for 16.1
http://www.sandiegoathletics.com/crossfit/crossfit-open-wod-161-strategy
There are two options for training today
1. Complete Open Workout 16.2
2. If you already completed 16.2, see option #2 below
-------------------
Option #1:
Open WOD 16.2 - AMRAP 4 min + Bonus time
25 Toes to bar
50 Double-unders
Squat Cleans
Males (135 x 15, 185 x 13, 225 x 11, 275 x 9, 315 x 7)
Females (85 x 15, 115 x 13, 145 x 11, 175 x 9, 205 x 7)
***Each time you successfully complete a round, you get an additional 4 minutes added to your clock
***Note that the additional 4 minutes is added to 4 minutes (not to the time you finish the round)
----------------
Option #2:
Get as far as possible in 20 min:
***If you finish in under 20 min, pat yourself on the back, and go eat a large amount of grassfed beef and sweet potato fries
Run 200m
10 Push-ups
20 Russian KBS (35/26)
Run 200m
20 Push-ups
20 Russian KBS (53/35)
Run 200m
30 Push-ups
20 Russian KBS (70/44)
Run 200m
40 Push-ups
20 Russian KBS (88/53)
Run 200m
50 push-ups
20 Russian KBS (100/70)
Fri March 4, 2016
Check out the Open WOD 16.2 strategy and preparation article
http://sandiegoathletics.com/crossfit/crossfit-open-wod-162-strategy
There are two options for training today
1. Complete Open Workout 16.2
2. If completing workout 16.2 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
---------------
Open WOD 16.2 – AMRAP 4 min + Bonus Time:
25 Toes to bar
50 Double-unders
Squat Cleans
Males (135 x 15, 185 x 13, 225 x 11, 275 x 9, 315 x 7)
Females (85 x 15, 115 x 13, 145 x 11, 175 x 9, 205 x 7)
***Each time you successfully complete a round, you get an additional 4 minutes added to your clock
***Note that the additional 4 minutes is added to 4 minutes (not to the time you finish the round)
There are two options for training today
1. Complete Open Workout 16.2
2. If completing workout 16.2 on Saturday, complete OPEN PREP WORK
See "Fitness" workout for OPEN WOD 16.2
---------------
A. Row 1000m increasing pace every 200m
B. At casual pace:
10 High Jumps
10 Scap Pull-ups
10 Broad Jumps
10 Arm circles forward with 5# plates
10 Arm circles backward with 5# plates
10 Knee Jumps
10 Kip swings
10 Squat Jumps
5 Reverse Burpees
30 ft toe walks
30 ft heel walks
C. 2 Rounds:
30 sec Plank
30 sec Plank with reverse hands
30 sec front-rack stretch (bar loaded in rack, drive up against the bar raising elbows)
***Complete 30 sec for right hand, then 30 sec for left hand
D. EMOM x 8 min (alternate minutes):
12 seconds of DU (rest 48 sec)
4 TTB + 2 Power Cleans (95/65) + 2 Hang squat cleans (95/65)
E. Complete each round quickly, and rest till breathing returns back to normal before next round
1. 4 TTB + 15 DU + 4 Cleans (135/85)
2. 4 TTB + 15 DU + 3 Cleans (185/115)
3. 4 TTB + 15 DU + 2 Cleans (225/145)
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Monday or Wednesday:
Rest as needed between movements to ensure quality reps
Rows
Bench Press
Squats
Overhead Press (HSPU, DB Press, Strict Press etc...)
Thur March 3, 2016
Fitness and Bodybuilding:
With Partner in teams of 2:
A. AMRAP 8 min:
60 foot Walking Lunge holding 2 KB’s at side (One partner completes 30 ft, then switch)
20 Push-ups (one partner completes 10 reps, then switch)
Rest 4 min
B. AMRAP 8 min:
60 foot Overhead Walk holding 2 KB’s + 10 Push Press with KB’s at 30-ft turnaround mark
(One partner completes all work, then switch)
20 Ring Rows (one partner completes 10 reps, then switch)
Rest 4 min
C. AMRAP 8 min:
Both partners work at same time:
One partner runs 200m
While other partner completes Max Reps of Wall-Climbs
When 200m partner returns, switch roles
REST DAY
See FITNESS workout
A. Work to heavy but perfect triple for “Tall Clean / Pull-unders”
***Remember, NO LEG DRIVE in this movement. SPEED UNDER BAR!!
http://www.catalystathletics.com/exercise/150/Tall-Clean/
B. Quickly work to heavy weight for triple of “Hang clean HIGH PULL”
C. Work to challenging weight for Hang Muscle Clean
D. Work to challenging weight for Hang Power Clean
(start at weight where Muscle Clean ends)
E. Work to challenging weight for Hang Squat Clean
(start at weight where Power Clean ends)
Once you find your MAX WITH PERFECT FORM for Hang Squat clean, complete part F
F. EMOM x 8 min:
Complete 1 rep of COMPLEX
Hang Power Clean + Hang Squat Clean @ 75-80% of part D top weight
Wed March 2, 2016
Fitness and CrossFit:
A. Front Squats –Work up to 3 sets of 2 reps @ 80-85% (focus on exploding up as fast as possible)
***Novice/intermediate, complete 3 sets of 6 reps
B. Push Jerk or Push Press (Power clean first rep from ground)
Work up to challenging set of 3
C. AMRAP 3 min (rest 3 min) x 3 sets:
50 Double-unders / 50 single-unders
12 Burpees (touch bar overhead)
20 KBS – 53/35 lbs (vertical at top)
Max reps HSPU in time remaining
D. Run 800m, Assault Bike 1.5 miles, or Row 1000m FOR TIME (@ 100% effort)
See FITNESS workout
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
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