2014-12-02

TUESDAY GAMES - SESSION 1

GAMES TRAINING - SESSION 1

SKILL/GYMNASTICS STRENGTH: 9 minutes
Using a continually resetting 60 second clock perform:
1st minute - MAX REP Unbroken STRICT Pull/Chin Ups
(40 second time cap to get as many as possible, rest the remainder of the minute... These should be hard, but don't get stuck after just a few reps)
2nd minute - Glute Strength (12" Hip Raises for 15-20 reps)
3rd minute - MAX REP Unbroken Strict HSPUs
(40 second time cap... Make these difficult, but find a height where you only have to pause for 1-2 seconds before going back down)
* Run through this pattern for 9 total minutes

BARBELL SKILL: 15 minutes
3 position POWER Snatch
(1st rep - Mid-Thigh, 2nd - Below Knee & 3rd - Floor)
* 4-5 sets using 75-80% 1RM on ALL sets (Rest 2 mins between)

STRENGTH ENDURANCE: 12 minutes
Work up to 60% of your Deadlift 1RM (183#/275# is the cap)
- Perform as many reps as possible in 30 seconds, then rest 60 seconds for 4 total rounds (12-15 reps is the goal/round)

REST 1 MINUTE

Row as far as possible in 4 minutes (1100m or more is the goal)

POST ALL YOUR RESULTS ON THE BOARD TOMORROW!

16 comments:

Sharon said...

Pull ups med green/red 7,6,7
Box HSPU 6,5,5
3 pos power snatch 53#
DL 143# 7,8,7,7
4 min row 891m

Vice said...

WOD#1 Pullups- black band hanging from top-7, 6, 6
glute hold
HSPU with 25lb and 2 abmats 5, 6, 6
WOD#2 3 pos snatch 53#
WOD#3 DL 143-10 reps per rd x 4
WOD #4 4 min row 900 meters in 4:04

CrossFit Hydro said...

17,15,14 & 21,17,14
165#-185# for Snatch
18,18,17,17 on DLS with 225#
1115m Row... Yeah, my row wasn't good :$

JVB

Brianne Kemp said...

Pull Up: 6, 6, 5, 5 (green & blue band)
HSPU: 6, 6, 6, 6 (25# + 2 ab mats)
83# for snatches
163# deadlifts: 12, 11, 11, 12
940M row

Eldon said...

Pullups:
13,11,11
HSPU's
8,8,6 (2 mats with a 25#)
Snatch:
135-145
Deadlift:
15,15,14 13 (255)
Row:
1123 meters in 4 mins

Lisa Dempsey said...

Pullups:
8,7,6
Hip/glute raises on box:
22,24,24
HSPU:
9,7 w/ two abmats; 6 w/ 1 abmat and 25#plate

Snatch: 45#
DL: 113# 11,12,12,13

Row: DNF because my nose was so stuffy I couldn't breathe. Will redo next week.

Emilie Goldsberry said...

Pull ups: 7, 5, 4 (fell off!)
Hip raises- didn't count
HSPU: 2 ab mat and 25 lb- I can't remember! I know I did over 12 each time because I was thinking I should have made it more tough

Snatch: 75# for first 4, 85# for the 5th

Deadlift: 175# 12, 12, 12, 12

1003 meters on the row

Emilie Goldsberry said...

5th set was 80# not 85#- oops

Crystal Stidham said...

Strict c2b pull-ups: 5,4,3
HSPU: 2 w/3 abmats; 6,3 w/4 abmats
3 position snatch: 85#
Deadlift: 175#-17,16,15,13
Row: 4min, 971m

Darren said...

13,11,10 pull ups / 2,2,2 hspu (1ab mat)
105# snatch 1-3 sets, 110# 4-5 sets
15,13,11,10 deadlifts 195#
935m row (shouldn't had damper on 10)

Anonymous said...

Pullups:
5,4,5
HSPU's
6,5,5 (2 mats with a 15# plate)
Snatch:
65
Deadlift:
10,10,10,10 (145)
Row:
913 meters

-Katherine

Brooke Sommerville said...

Strict pull ups no band 2, 1 1/2, 1
HSPU 8, 7, 7 with two ab mats
Snatch 75
No deadlifts ran out of time

Leah said...

Pull-ups 3-1-4 (blue band)
Hspu 5-5-5 (25# and ab mat)
Snatch 55#
Deadlifts 125# (9-8-8-11)
Row 952 m

Leah said...

U had one ab mat! ;)

Colin McDermott said...

Strict Pullups: 16/13/12
Hip Raises: 15/15/15
Strict HSPU: 10/10/9

Power Snatch
135# for 2 sets
145# for 2 sets

DL (275#): 10/10/10/10

Row: 1009m

Colin McDermott said...

Pull ups: 41
HSPU: 29
Snatch: 135# for 2 sets (75%)
145# for 2 sets (80%)
DL (275#): 40
Row: 1009m