2014-10-23

THURSDAY WORKOUT

A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...


"Forever Fran"


3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.


Rest 3 Minutes
Immediately followed by...


3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*


Rest 3 Minutes
Immediately followed by...


3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees




*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.

2014-10-22

WEDNESDAY WORKOUT

Bring those RUNNING shoes today!

Gymnastics 15 Minutes:
Strict Weighted Ring Dips OR Negatives - 3 - 5 sets of 5 reps for a Max Load. NO kipping whatsoever. If you're doing the Negatives, don't use a band, and try to take at least 5 seconds on your descent, for each rep.


Then...


Partner 5k Run
*You and a partner will run 5k; you may break up the work between you however you like.

**20 Minute Cut-off**

2014-10-20

MONDAY WORKOUT

Strength Volume 15 Minutes
Back Squat - 10 reps @ 70% for 3 sets. Rest 60 seconds between sets. You may break up your sets however you need to, but try to complete each set in around 60 seconds or less, keeping your work/rest ratio close to 1:1 (keeping them as even as possible). If you do not get all 10 reps of your set in 60 seconds, start your rest period anyway and try to at least stay consistent across all 3 sets.


Then...


Conditioning
3 Rounds Each For Time of:
Row 500m

Rest ~3 minutes between rounds

*This is meant to be 3 sprints, so give it the gas for each of your 500m Rows. Your goal should be: Men - 1:40 or under for each / Women - 1:50 or under for each. Don't beat yourself up if you don't hit the times you want, just try to beat your old time, and try to stay consistent for all 3 Rows.

2014-10-19

SUNDAY WORKOUT

Power:
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).


Then...


Pull-ups/Muscle-ups

3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)

2014-10-18

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:
Pistols - Low volume; stick to working on technique, and possibly attempting a more difficult option than you have before (if you were scaling with plates, boxes, etc...).


Then...


Partner Workout

8 Rounds For Time:
10 Deadlifts @ 275/185 (65% of 1RM)
20 Box Jumps (24"/20")

**No Cut-off**

*There is no cut-off, so make sure you scale the Deadlift to around 65% of 1RM, and you may also do Step Ups for Box Jumps - they count today. You and your partner may switch off, and divide the work however you want, but only one person works at a time, and you must complete the work as written (complete all 10 Deadlifts, then you may start on Box Jumps...).

2014-10-17

FRIDAY WORKOUT

We have done OVERHEAD gymnastics strength, OVERHEAD barbell volume & everything in between so let's hit the one area left..

OVERHEAD Power & Strength!

Make sure to get in EARLY to get some proper shoulder prep in...
(Start with rolling, then shoulder stretching then use the Crossover Symmetry bands)

POWER:
2 Barbell Thrusters + 1 Push OR Split Jerk
* 4-6 sets for MAX LOAD *

RACK USAGE IS PERMITTED ON THIS ONE...

Start with around 60% of your best Push Press/Jerk 1RM for this one and steadily work up with a big emphasis on RIB POSITION with the barbell overhead...

20-25 minutes for this one...

WORKOUT:
:20 Hollow Hold (Keep that lower back DOWN!)
10 DB/KB Rows (30-35#/50-55#)
* 5 Rounds FOR QUALITY FIRST, Time SECOND *

Choose your weights carefully... Pick a weight you can stay in proper position & feel the pinch between the shoulder blades at the end of each pull...

10 minutes for this one... Keep moving, but don't lose control...

POST YOUR BEST WEIGHT & TOTAL TIME TO COMMENTS

2014-10-16

THURSDAY WORKOUT

Time to get some last chance running in before it gets too cold out!

WORKOUT:
"Hydro" Shuttle Run (Dumpster & Bk, 100m & bk, Blacktop & bk, 100m & bk & Dumpster & bk)
40 RUSSIAN KB Swings (53#/70#)(Really work on using hips & hamstrings!)
2 LEGLESS L-Sit Rope Climbs (10'/14')(Legless, use legs OR 4 seated climbs as scales)
10 DOUBLE Push Up Burpee Toes 2 Bar (Use a bar at least 4-6" above your reach)
 (Drop to the deck, do 2 push ups then jump up to the rig & do 1 T2B)
* 2 rounds for time *

(20 minute cutoff)

Make sure the swings get past eye height and really work on feeling the stretch in your hamstrings on the way down...

If you try the L-Sit Rope climbs, note the lower heights, if you do regular rope climbs you must climb to the RAFTER and touch, not just the knot...

We will stagger 5-6 athletes THREE MINUTES apart for this one until everyone is rolling!

POST YOUR TOTAL TIME OR HOW FAR YOU FINISHED TO COMMENTS