June 7 2016
WOD NOTES Increasing loads on the deadlift today. The tempo is essential for developing a proper hip hinge and increasing glute, hamstring and errector strength and endurance. Loads will be lighter than expected. Fitness and Performance 5 sets of complex Dead lifts x 8’s (3121) + Sled drag 200′ (walking backwards) Sport 7 sets Panda Pull + Hang Snatch AHAP for doubles 5 sets Panda pull + hang clean for doubles 5 sets Tall jerks (from shoulders) x 3
June 07 2016
WOD NOTES Building your squat. First practicing and perfecting the basics. Then some heavy 3’s, the last set of three should feel like a big struggle. Now lets be clear…. the struggle is to maintaining perfect position for all reps, if your form breaks down then it’s too damn heavy!!!!! (positional maxes in training) Followed by some strict gymnastics work. Fitness and Performance Dynamic prep Toe reach series Boot straps x 6 Bird dogs x 6 5 minutes Working on the perfect air squat Back Squats 10-8-6 (warm up sets) 3-3-3 (working sets) Then.. 2 sets at 80/75% Accumulate the following as a finisher Fitness 3 minutes of Plank on the low rings (hollow body) Break and rest as needed Performance 50 shoulder taps facing the wall Break and rest as needed Sport Dynamic prep Indian club full circles x 10 Prayer stretch x 45 sec Band row + external…
June 06 2016
WOD NOTES Some straight forward CrossFit. Fitness 3 RFT 1000 m row 100 SU 20 Wall balls Performance 3 RFT 1000 m row 80 DU 25 Wall balls 20/14 Sport 3 RFT 800 m Ski 80 DU 25 Wall balls 20/14
June 04 2016
WOD NOTES Pace not race is the name of the game today. The DU’s is all that really matters for a score. Fitness and Performance 4 sets for reps 5 minutes clock 500 m row 400 m run AMRAP DU 5 minutes rest Sport Today we add some time to increase stress. You must complete all reps within the time allowed. We are preparing for the upcoming WL competition. 30 minutes Snatch Build up to your opener Then…2 sets at that weight 30 minutes Clean and Jerk Build up to your opener Then….2 sets at that weight HBBS Build up to heavy 2 positional RM