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CrossFitters Warm Up: Myofascial release, range of motion drills and mobility work. Then, junk yard dog + Burgener warm up (clean) + skill transfer exercises (jerk). Strength: 1) Squat clean + front squat + jerk: Work up to 95-100% and perform 2 singles. 2) Clean halting deadlifts: 3 reps x 3 sets - Increase the weight each round. First set should be around 100% of your 1 RM Clean. Work Capacity: Complete 7 rounds for time of: 10x barbell thrusters (95#/65#) 10x push ups 10x toes to bar 250m row Comments (0) WOD Archive - May 2013 Tuesday May 21 2013 cody b!! tuesday: junk yard dog+burgener warm up + skill transfer exercises. 1. front squat: 10 sets x 3 reps at 78% 2. back squat: 3 sets x 3 reps at 80% 3. abs: your choice 100 reps! CrossFitters Warm Up: Myofascial release, range of motion drills and mobility work. Then, junk yard dog + Burgener warm up (clean) + skill transfer exercises (jerk). Strength: 1) Squat clean + front squat + jerk: Work up to 95-100% and perform 2 singles. 2) Clean halting deadlifts: 3 reps x 3 sets - Increase the weight each round. First set should be around 100% of your 1 RM Clean. Work Capacity: Complete 7 rounds for time of: 10x barbell thrusters (95#/65#) 10x push ups 10x toes to bar 250m row Comments (0) Monday May 20 2013 great lifters address the bar the same every time! monday: junk yard dog+burgener warm up + skill transfer snatch. 1.snatch: work up to (70%x1, 75%x1, 80%x1)3 wave training 2.snatch deadlifts : work on positioning to mid thigh...105%x2x2, 110%x2 (use same lift-off as when you are snatching! 3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can 4.chins: 25 total 5. 100 sit ups CrossFitters Warm Up: Work up to a 1 RM front squat Strength: 1) Snatch - 90%x1x5 sets, then back it down to 70% and perform a double EMOM for 10 minutes. 2) Deadlift - Work up to a 5 RM Work Capacity: "Brehm".Complete the following for time... 10x rope climbs (15ft) 20x back squat (225#/155#) 30x handstand push ups 40 calorie row Core: 50x GHD sit ups Comments (0) Sunday May 19 2013 the master!! sunday: Olympic lifters and CrossFitters rest day!! Comments (0) Saturday May 18 2013 rusty....a new bff in montana! saturday: 1. front squat: work to a heavy single in no more than 10 reps 2. snatch: work up to a heavy single, then flush it out with 80% of that single x 1 x 2 rest 10 min 3. cln and jerk: work up to a heavy single, then flush it out with 80% of that single x 1 x 2 rest 10 min 4. back squat: heavy single in no more than 5 reps. CrossFitters Rest day Comments (0) Friday May 17 2013 on the way to montana friday: rest day CrossFitters Warm Up: 25 minute run at moderate pace. Strength: 1) Work up to a max for the day back squat 2) Clean - Work up to 80% for 3 singles 3) 10 rounds - Every 60 seconds perform 1x power clean + 1x squat clean @ 70% 1 RM clean. Work Capacity: Complete as many rounds as possible in 12 minutes of: 25m prowler push (135#) 10x KB swing (24kg/20kg) 10x push ups Core: 1x max plank hold Comments (0) Thursday May 16 2013 in montana!! the norm! thursday: junk yard dog+burgener warm up + skill transfer exercises. 1. pause back squat: 10 sets x 3 reps at 73% 2. in the hole front squat: 5 sets x 3 reps at 73% 3. abs: your choice 100 reps! CrossFitters Warm Up: 30 minute trail run. If you have a mountain that you can run up...use it. This is to get the body loose for the upcoming session, so if you have the luxury...run, eat breakfast, then do the following... Strength: 1) Snatch - Work up to a max for the day. Then flush out with 75%x2x2 sets. 2) Clean and jerk - Work up to a max for the day. 3) Power snatch - Work up to 80-85% of your snatch and perform 5 singles 4) Pause back squat - Work up to a max for the day in 8 sets or less. 5) Rack jerk behind the neck - Work up to a max for the day...no more than 10 reps. 6) Halting clean deadlifts with a 3 second pause above the knees - 90%x3 reps, 100%x3 reps, 110%x3 reps. Core: 3 rounds - 20x WTD sit ups (45#/25#) Comments (0) Wednesday May 15 2013 jerk block with wheels by mike karchut wednesday: junk yard dog+burgener warm up+ skill transfer exercises. 1. clean and jerk: 80%x1x5 2. clean pulls: 90%x3x2 3. good mornings: 3 x 8 you choose the weight. 4. toes to the bar x 25 CrossFitters (easy day...big Oly day tomorrow) Warm Up: Work up to a 1 RM front squat Strength: Power clean + push jerk - 80%x2+1 x 3 sets. Work Capacity: Complete 15 rounds of the following: 30 second max distance row (Shooting for 150m+ each 30 second sprint) 30 seconds rest Core: 50x GHD sit ups Comments (0) Tuesday May 14 2013 training at altitude! tuesday: junk yard dog+burgener warm up + skill transfer exercises. 1.in the hole front squat: 10 sets x 2 reps at 73% 2. back squat: 3 sets x 3 reps at 75% 3. abs: your choice 100 reps! CrossFitters Warm Up: Myofascial release, then range of motion drills and mobility work. Strength: 1) Back squat - Work up to a 5 RM in 5 sets or less 2) Muscle snatch - Work up to a max for the day 3) Power snatch - Work up to a max double for the day and perform 3 sets at that weight. Work Capacity: Complete 5 rounds for time of: 20x wallball (20#/14#) 2x rope climb (15ft) 200m run Comments (0) Monday May 13 2013 good position! monday: junk yard dog+burgener warm up + skill transfer snatch. 1.snatch: work up to 80%x1x5 2.snatch pulls: work on positioning to mid thigh...90%x2x2, 95%x2 3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can 4.kb swings or db swings: 3 x 15 5.chins: 25 total 6. 100 sit ups CrossFitters Warm Up: Myofascial release, then ROM drills and mobility work. Next, row 1,000m while increasing the intensity of your row each minute. Strength: Clean + Front squat + jerk - Work up to a heavy single and perform 3 reps at that weight. Work Capacity: "CrossFit regionals event #5" Complete 21-15-9 reps of: Deadlift (315#/205#) Box jump (30in/24in) Core: 3 rounds - 20x GHD sit us, 5x strict pull up with negative, foam roll lower back Comments (0) Sunday May 12 2013 now a momma!! sunday: rest day CrossFitters Warm Up: Myofascial release, then ROM drills and mobility work. Next, work up to a 1 RM muscle snatch. Strength: Work up to a 1 RM snatch for the day, then back it down to 90% and perform 5 singles. Work Capacity: Complete 5 rounds of the following: 5x power snatch (135#/95#) 10x box jumps (30in/24in) 100m sprint Rest is walk back to the barbell Core: 3 rounds - 10x strict toes to bar, 20x push ups. Comments (0) Saturday May 11 2013 bar paths saturday: 1. front squat: 3, 2, 1, 1, 1, 1, 1 to a heavy not max single. 2. snatch: heavy single 3. clean and jerk: heavy single. 4. 100 sit ups. CrossFitters Warm Up: Myofascial release, then range of motion drills and mobility work. Next, spend 10 minutes on an air-dyne or rower, increasing your intensity output each minute. Strength: Deadlift - Work up to a 5 RM. Then 10 rounds, EMOM perform 2x deadlift (70%) + 1x max height box jump. Work Capacity: Complete the following for time: Run 800m 10-9-8-7-6-5-4-3-2-1 reps of: DB thruster (50#/30#), burpees, sit ups x 2. Run 800m Comments (0) Friday May 10 2013 friday: rest day CrossFitters Perform a 45 minute trail or if you need a rest day...take it! Comments (0) Thursday May 9 2013 big jerk!! thursday: junk yard dog+burgener warm up + skill transfer exercises. 1. back squat: 10 sets x 3 reps at 70% 2. in the hole front squat: 5 sets x 3 reps at 70% 3. abs: your choice 100 reps! CrossFitters Warm Up: Myofascial release, then range of motion drills and mobility work. Next, 10 minutes on the air dyne or rower. During the 10 minute warm up, EMOM sprint 10 seconds all out. Strength: 1) Snatch - Work up to 90%-95% for 3 singles 2) Clean & Jerk - Work up to a max for the day 3) Rack jerk - Work up to a max for the day x 3 reps 4) Snatch - Work up to a max for the day. 5) Back squat - Work up to a 3 RM. Once you have found it, then perform 2-3 heavy singles. Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x RDL (225#/155#) Comments (0) Wednesday May 8 2013 personal bests from a long time ago! wednesday: junk yard dog+burgener warm up+ skill transfer exercises. 1. clean and jerk: warm up to 75%x1+1, (80%x1+1, 83%x1+1, 87%x1+1)3 2. clean deadliest: 90%x3, 95%x2, 100%x2 3. good mornings: 3 x 8 you choose the weight. 4. toes to the bar x 25 CrossFitters Warm Up: Myofascial release, then range of motion drills and mobility work. Next, perform a 25 minute trail run at a moderate pace. Strength: 1) Front squat - Work up to a 2 RM for the day 2) Power snatch - Work up to a max for the day and perform 3 singles at that weight. 3) Snatch pulls - 110%x2, 120%x2, 125%x2 3) Power clean + push jerk - Work up to a max for the day. Work Capacity: Complete as many rounds as possible in 15 minutes of: Row 250m 10x push ups Run 200m Core - 30x WTD sit ups (45#/25#) Comments (2) Tuesday May 7 2013 great jerk! tuesday: junk yard dog+burgener warm up + skill transfer exercises. 1.pause front squat: 10 sets x 3 reps at 70% 2. back squat: 5 sets x 3 reps at 70% 3. abs: your choice 100 reps! Warm Up: Myofascial release, then range of motion drills and mobility work. Next, work up to a 1 RM back squat. Strength: 1) Muscle snatch - Work up to a 1 RM for the day. 2) Snatch - Work up to a 2 RM for the day. Work Capacity: Complete the following for time: Run 800m 21-15-9 reps of: Pull ups, ball slams (25#/15#) Run 800m Core: 1x max plank hold *If under 4 minutes, perform a second max plank hold. Comments (0) Monday May 6 2013 bar path monday: junk yard dog+burgener warm up + skill transfer snatch. 1.snatch+drop snatch: work up to 73%x1+1, 78%x1+1, 82%x1+1, 85%x1+1x2 2.snatch deadlifts while standing on a 1 to 2" block: 100%x3x2 3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can 4.kb swings or db swings: 3 x 15 5.chins: 25 total 6. 100 sit ups CrossFitters: Myofascial release, then range of motion drills and mobility exercises. Next, 20 rounds on the air-dyne or row of: 20 seconds max effort, 40 seconds rest. Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM Work Capacity: Complete the following for time: 10x ring dips 30 second max effort row 9x ring dips 30 second max effort row 8x ring dips 30 second max effort row *Continue this latter until you finish with 1x ring dips and 30 second max effort row Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP) Comments (1) Sunday May 5 2013 beautiful again!!! sunday: Olympic lifters and CrossFitters rest day Comments (0) Saturday May 4 2013 lift off!!! saturday: Olympic lifters and CrossFitters 1. front squat: heavy single 2. snatch: heavy single 3. cj: heavy single Comments (0) Friday May 3 2013 beautiful!! friday: rest day! CrossFitters Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, 10 minute conditioning test. Your choice of air-dyne, row or run, but pick one and go hard for 10 minutes. Strength: Snatch balance - Work up to a 1 RM. *Rest 5 minutes, then... Snatch - Warm up, then 10 rounds, EMOM, 2x snatch @ 70% 1 RM. Work Capacity: Complete the following for time... 100x double unders 5x muscle ups 75x double unders 4x muscle ups 50x double unders 3x muscle ups 25x double unders 2x muscle ups Core: 100m backwards sled pull (AHAP) Comments (0) Thursday May 2 2013 the babe thursday: junk yard dog+burgener warm up + skill transfer exercises. 1. back squat: 10 sets x 3 reps at 65% 2. in the hole front squat: 5 sets x 3 reps at 65% 3. abs: your choice 100 reps! CrossFitters Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, row 1,000m and sprint the last 250m. Strength: Front squat - 10 sets x 2 reps @ 100% of your 1RM clean. Work Capacity: Complete the following for time... 100x double unders 30x bench press (body weight) 100x double unders 20x ring dips 100x double unders 10x handstand push ups Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x snatch grip romanian deadlifts (135#/95#) Comments (0) Wednesday May 1 2013 awesome box! wednesday: junk yard dog+burgener warm up+ skill transfer exercises. 1. 2 pos clean and jerk: warm up to 70%x2+1, (75%x2+1, 80%x2+1, 85%x2+1)3 2. clean pull standing on a 1" box: 90%x3, 95%x2x2 3. push press: 5 x5, 4, 3, 2, 1 med weight on last set. 4. glute ham hypers: 3 x 10 5. evil wheel: 3 x 10 CrossFitters Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, 10 rounds of the following: 30 second max effort air-dyne 30 seconds rest *Increase the intensity each round Strength: Power snatch - Work up to a 1 RM for the day Rest 10 minutes Clean and jerk - Work up to a 1 RM for the day Rest 10 minutes Back squat - Work up to a 5 RM for the day Work Capacity: "Klepto". Complete 4 rounds for time of: 27x box jumps (24in/20in) 20x burpees 11x squat cleans (145#/100#) Core: 3 rounds - 12x reverse hypers (heavy) Comments (0)
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