Thur March 10, 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 Bodybuilding:
A. Complete AMRAP 20 min with partner
***Alternate ONE FULL ROUND, then rest ONE FULL ROUND while partner works
5 Power Snatch (light/moderate)
10 Ring Rows (scale to unbroken)
15 Box Jumps / Step-ups
Rest 10 min (till 30:00)
B. ONE ROUND FOR TIME:
Partner 1 completes 25m down and back
Partner 2 completes 25m down and back
Partner 1 – 50m
Partner 2 – 50m
Partner 1 – 75m
Partner 2 – 75m
Partner 1 – 100m
Partner 2 – 100m
After Partner 2 returns from final run, BOTH PARTNERS TOGETHER COMPLETE
50 partner sit-ups (feet touching, slap hands at top of each rep)
REST DAY
A. OHS with 2 sec pause at bottom – Work to moderate weight triple
B. Heaving Snatch Balance (feet start and end in squat stance) – Work to challenging triple
***Try to focus on all reps “speed down” and not just jerking the bar up and then riding it down into the OHS – but driving aggressively UNDER the bar with strong lockout overhead
C. Quickly work to heavy weight for triple of “Hang Snatch HIGH PULL”
D. Work to challenging weight for Hang Muscle Snatch
E. Work to challenging weight for Hang Power Snatch
(start at weight where Muscle Snatch ends)
F. Work to challenging weight for Hang Squat Snatch
(start at weight where Power Snatch ends)
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
