Sat Feb 20, 2016
Fitness/Bodybuilding:
A. Hang Power Snatch – Technique work, then 5 sets of 3, increasing weight each time 3 reps are completed with proper form
B. Snatch-Grip RDL – Reps 3 x 8-10 (increasing weight)
C. 3 Rounds:
Complete 1 min at each station
(athletes all start at different stations and rotate through as needed)
Double-unders / single-unders
Burpee Pull-ups
Wall-climbs
Goblet Squats
A. Work to heavy weight for complex:
Snatch High Pull
Power Snatch
Hang Squat Snatch
2 Snatch Balance
B. AMRAP 6 min:
2 Burpees
2 OHS (120/80)
4 Burpees
4 OHS
6 Burpees
6 OHS
Etc… as high as possible
Rest 4 min
C. 2 Rounds For Time:
100m Farmers Walk (100/70) *Halfway up alley and back)
30 Wall-Balls
30 CTB Pull-ups
30m HS Walk
Fri Feb 19, 2016
CrossFit and Fitness will share a workout on Fridays starting today, and continuing throughout the CrossFit Games Open.
Get signed up and join in on all the fun. Even if you aren't an avid CrossFitter, the Fitness program has prepared you just fine! There is also a scaled division so those that still struggle with the more advanced movements can participate. All of the workouts will compose the gym programming on Fridays starting Friday Feb 26th!!
Fitness/CrossFit:
A. Practice movement of Muscle-up into forward roll as most advanced version of movement. Steps to achieve consist of:
Stability at top of rings
Stability at bottom of rings
Forward roll out of bottom of ring dip, catching with feet on ground
Same as above, but with assistance from coach into subsequent catch position
Then perform forward roll into catch position without assistance
Then attempt Muscle-up with forward roll out of rep
Finally, for ADV athletes, complete muscle-up and forward roll into the catch position
B. 5-10 minutes - TWO OPTIONS:
ADV Athletes – Focus on practicing muscle-up technique
All others work on proper movement of Muscle-up Transitions variations
C. Thrusters (from ground) – Work Quickly up to moderate weight triple
D. AMRAP 15 min:
6/4 (male/female) Muscle-ups (or transitions)
8 Thrusters
12 TTB / KTE
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Mon and Wed
***Rest as needed between movements to ensure quality reps
Hang Snatch High Pulls
Overhead Press
Squats
Pull-ups / Rows
Thur Feb 18, 2016
PARTNER WORKOUT
A. AMRAP 10 min:
30 “partner Wall-Balls” (must complete together)
30 Cal Row or Assault Bike (switch as desired, one partner resting)
B. AMRAP 10 min:
30 Burpee Box Jumps (switch as desired, one partner resting)
30 Hang DB Squat Cleans (switch as desired, one partner resting)
C. 3 Rounds “For Time” with partner, where ONE ROUND consists of:
Partner 1 completes 100m Farmers Carry (heavy)
As soon as partner 1 gets to the end of the alley…
Partner 2 sprints 100m and grabs the KB’s and walks them back to the start
As soon as partner 2 gets to the other end of alley….
Partner 1 sprints back down and grabs the KB’s
This is the end of Round 1, and the start of Round 2
REST DAY
See FITNESS workout
A. Work to challenging weight with PERFECT technique:
1 Snatch Balance (pause 2 sec at bottom)
1 OHS (pause 2 sec at bottom)
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at light/moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Hang Squat Snatch
1 OHS
Wed Feb 17, 2016
A. AMRAP 8 min (rest 4 min)
Run 200m
10 Pull-ups
10 Push-ups
B. AMRAP 8 min (rest 4 min)
Run 200m
10 Russian KBS (heavy)
10 Push Press (moderate, unbroken)
C. AMRAP 8 min:
Run 200m
15 Bent-over Rows (with push press bar)
15 Abmat sit-ups
A. 5 Sets as “superset”
Deadlifts – Reps 8-7-6-5-4 (increasing weight)
CTB Pull-ups – AMRAP (-3) with solid fluid form
Rest 3 min
B. AMRAP 12 min:
5 Deficit HSPU (6/4’’)
10 Ring Dips
15 Box Jumps
*From this point forward, part C on Mondays and Wednesdays will be performed as an 8-minute EMOM
*Choose a number of reps to complete for each movement, and when you successfully make the reps, increase the difficulty the following week
A1. Bent-over Rows
A2. Bench Press (Inc, Flat)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
*Complete as EMOM x 8 min (alternating movements for 4 sets each)
C1. Split Squats
C2. Strict HSPU
*Scale to Box HSPU or HS Holds
