March 07 2016
WOD NOTES Testing your overhead pressing strength and endurance today. Fitness Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5-5-5-5 Every 4 minutes x 5 sets 250 m row 15 Push ups Performance Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5 @60% 5 @65% 3 sets x 5 @70% Every 4 minutes x 5 sets 200 m Ski erg 10 HSPU (strict max + kipping to finish) Sport 4 sets: 3 position Snatch (floor, below knee, above knee) HBBS 5 x 5 @70% Push press 5 x 5 @70%
March 05 2016
WOD NOTES: This is a repeat workout from a few months ago. Learning to develop power from the hips is essential for strong olympic lifting technique. Fitness 15 minutes Working on technique for the squat clean EMOM x 10 3 Power cleans @65% of today’s number 10 jumping air squats Performance Every 2 minutes x 5 sets 1 Squat clean EMOM x 10 3 Power cleans @65% of today’s number 10 jumping air squats CF Athletes Dynamic prep PVC chest opener in rack x 30 seconds Prayer stretch x 30 seconds Boot straps x 6 2-3 minutes Assault bike – intervals Every 2 minutes x 6 sets 20 DU + 1 Squat Clean increase BB loading each set T2B cycling practice determine how you will break up the reps and rest duration Then… 16.2 WL Athletes Light bar work and technique work choose movements that need some attention and movements…
March 04 2016
WOD NOTES: Some movement and odd object training. Hope you all have fun with this one. Flow and finesse is the name of the game today. This should feel like “play time” Fitness Dynamic prep: PVC shoulder pass thru’s x 10 KB/Steel club Halos x 10 Boot straps x 6 EMOM x 24 Minute One = TRX Cossack Squats x 6 Minute Two = Ballistic Mace curls x 20 Minute Three = Heavy Steel club swings x 20 Minute Four = Mace Pendullums x 30 seconds Performance Dynamic prep: PVC shoulder pass thru’s x 10 KB/Steel club Halos x 10 Boot straps x 6 EMOM x 24 Minute One = KB Cossack Squats x 6 Minute Two = Ballistic Mace curls x 20 Minute Three = Heavy Steel club swings x 20 Minute Four = Mace 360’s x 5 each CrossFit Athletes Dynamic prep PVC chest opener in rack x…
March 03 2016
WOD NOTES: Longer intervals training today. Pick your cardio piece and use it for the entire workout. The rest will be longer or shorter based on time to complete each piece. All athletes start on a 8 minute clock: 8 min : 16 min : 24 min : 32 min Fitness and Performance Dynamic prep Band lat stretch x 30 sec Primal pass thru x 6 Supine alternating toe touches x 3 each 5 minutes Prepare your cardio piece then… 4 sets for times Every 8 minutes start 800 m run or 1000 m row 0r 800 m Ski or 1.5 KM Assault bike WL Athletes Empty bar prep Muscle snatch + Power snatch + Heaving snatch balance + OHS Snatch 8 x 1 @60% Clean and Jerk 8 x 1 @60% CF Athletes Front Squats 5-3-1-3-5 @60-70-80-75-65% Every 2 minutes x 6 sets 1 Split Jerk @60-75% 3 sets…