7.31.13 – CrossFit

Mobility!
Skill/Strength –
Good Mornings: 3×15 (empty bb) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183
RDLs: 3×5 (ok to put weight on) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101
WOD –
10 Minute AMRAP:
30 Overhead Walking Lunges (45/25)
10 Push Ups
Core:
40 Hollow Rocks http://gymnasticswod.com/content/hollow-rock

 

7.29.13 – CrossFit

Mobility!

Warm Up
Double Unders: 10 x 20

Gymnastic Day 1
Beginner
Upper Body
1) Kick up to handstand x 3 attempts
2) Ring Push Ups x 5
3) Tripod/Frog stand x 10 seconds
Legs
1) OHS x 10 reps
2) Kettlebell Deadlifts (24/16kg)
Intermediate
Upper Body
1) HSPU x 5 reps
2) Frog stand x 3 x 10 seconds
Legs
1)Pistols x 5 each leg
2) Hip Extension x 5
3) Back Extension x 5
Alternating Double Tabata for 16 rounds total
Kettlebell Swings
Push Ups
Practice rope climbing

7.29.13 – CrossFit

Mobility!!!

Warm Up with some Double Under Practice

Strength –
Back Squat: 1×20

WOD
7Rounds
7 Thrusters (115/75)
14 Toes to Bar
14 Box Jumps (24/20)

7.25.13 – CrossFit

Mobility – focus on shoulders

Strength –
Press progressions

WOD –
2 Rounds
18 Pull Ups
9 Shoulder to Overhead
18 Push Ups
9 Shoulder to Overhead
18 Jump Over Something

7.24.13 – CrossFit

Mobility!!!

Strength –
Deadlift: 3×3

WOD –
8 Rounds for Time
5 Ball Toss
10 Russian Twist
15 KBs

7.23.13 – Strongman

Circus db clean and press- work your way up to a heavy single or double that you can get ON EACH ARM. Take 70-75% of your last heavy set and perform a max rep set in 60 seconds (alternate arms, clean and press each rep)

Front squats x 5 x 5 (heavy! Rest 3-5 min between sets)

Yoke speed runs- using 90-110% of your 1RM on back squats perform 5 60′ speed runs focusing on speed, stability, and foot work. Rest 60-120 secs between runs

Sandbag/keg carry medley- perform 3-4 runs of 120′ 150-200lb sandbag carry with a 120′ 200-250lb keg carry. Time your sets and take a rest period that is twice as long (if it takes 60 seconds then rest 120 seconds)

Blast strap/olympic ring fallouts x 10 x 3 sets

7.23.13 – CrossFit

Mobility
Gymnastic Warm Up Day 2
NOVICE
Upper Body
5 sets of
kip attempts x 3
dead hang pull ups x5 (use band if needed)
Core/Lower Body
3 sets of
tuck l-hangx10sec
kbs x 10 (16/12kg)
Intermediate
Upper
5 sets
dead hang weighted pull up x 3
muscle up row x 2
Core/Lower
tuck l-sit on rings x10sec
tuck/straddle press to headstand x 3
WOD
For Time
30 Back Squats (185/135)
599m Row
30 Jerks (135/95)
500m Row

 

7.22.13 – CrossFit

Mobility
Strength
Back Squat: 3×3
WOD
400×4
200×2
rest the same amount of time it takes to run
40 Hip Extensions