We have moved to a new website for all of our WOD postings and gym program info...
You can now find everything HERE!
Email us if you have any questions at crossfithydro@gmail.com!!
"Forging Elite Fitness In Midtown Omaha"
2015-08-06
2015-08-03
MONDAY WORKOUT
THIS WILL BE THE LAST WORKOUT TO BE POSTED HERE AS WE WILL BE SWITCHING OVER TO THE NEW WEBSITE ON WEDNESDAY!
This site has served us well these last 5 years and will still be available to look back at past results and see how far you all have come since you started with us...
Let's end with a good one!
SKILLS:
Take 10 minutes and work your Muscle Up/Pull Up/Ring Dip Progressions and see if you can get your first MU, pull up or dip!
WORKOUT:
In heats of 5 athletes staggered 3-4 minutes apart perform the following for time:
50 Alternating Pistol Squats (Box, plates & rolling pistols to scale... Walking lunge = 2x reps)
40 STRICT Knees 2 Elbow
30 STRICT Ring Dips (Scale with Bar Dips, slight band help or bench dips)
(15 minute cutoff)
IMMEDIATELY AFTER FINISHING YOUR LAST RING DIP OR AT THE CUTOFF TIME, WHICHEVER COMES FIRST YOU WILL IMMEDIATELY PROCEED TO...
MAX Distance Rope Climbs in 90 seconds...
(Each full Rope Climb to the knot in the rope counts for 15 feet, but every foot matters on this one!)
If you're scaling to seated, then each climb is worth 6-7 feet depending on your height...
Scale reps to 40/30/20, if needed, but you have a long cutoff on this one so try to go Rx'd on reps as long as you can finish each section in 3-5 minutes...
POST YOUR TIME FOR PART 1 & TOTAL FEET FROM PART 2 TO COMMENTS
This site has served us well these last 5 years and will still be available to look back at past results and see how far you all have come since you started with us...
Let's end with a good one!
SKILLS:
Take 10 minutes and work your Muscle Up/Pull Up/Ring Dip Progressions and see if you can get your first MU, pull up or dip!
WORKOUT:
In heats of 5 athletes staggered 3-4 minutes apart perform the following for time:
50 Alternating Pistol Squats (Box, plates & rolling pistols to scale... Walking lunge = 2x reps)
40 STRICT Knees 2 Elbow
30 STRICT Ring Dips (Scale with Bar Dips, slight band help or bench dips)
(15 minute cutoff)
IMMEDIATELY AFTER FINISHING YOUR LAST RING DIP OR AT THE CUTOFF TIME, WHICHEVER COMES FIRST YOU WILL IMMEDIATELY PROCEED TO...
MAX Distance Rope Climbs in 90 seconds...
(Each full Rope Climb to the knot in the rope counts for 15 feet, but every foot matters on this one!)
If you're scaling to seated, then each climb is worth 6-7 feet depending on your height...
Scale reps to 40/30/20, if needed, but you have a long cutoff on this one so try to go Rx'd on reps as long as you can finish each section in 3-5 minutes...
POST YOUR TIME FOR PART 1 & TOTAL FEET FROM PART 2 TO COMMENTS
2015-08-01
SUNDAY WORKOUT (HYDRO STRONG - 12PM!)
Week 2 of new Sunday strong cycle!
Check up on your weights from last week and be ready to beat them!
POWER/SKILL:
2 Front Squats + 1 Push Jerk + 1 Split Jerk
* Try to beat the weight you did for 3 sets last week by 3-5%
We will do a new set every 3-4 minutes once we reach out working weights...
PULL POWER:
3 Snatch Pull Unders
* Work up to the weight you finished with last week for Set 1 and work up to between 90-95% by the final set...
4 rounds of 3 reps on this one...
ASSISTANCE WORK:
Band Good Mornings
3x15-20 reps with a Heavier Band than last week...
combo w/
Barbell Rockstars
3x10 reps (Don't start counting sets until it's heavy!)
POST ALL WEIGHTS TO COMMENTS
Check up on your weights from last week and be ready to beat them!
POWER/SKILL:
2 Front Squats + 1 Push Jerk + 1 Split Jerk
* Try to beat the weight you did for 3 sets last week by 3-5%
We will do a new set every 3-4 minutes once we reach out working weights...
PULL POWER:
3 Snatch Pull Unders
* Work up to the weight you finished with last week for Set 1 and work up to between 90-95% by the final set...
4 rounds of 3 reps on this one...
ASSISTANCE WORK:
Band Good Mornings
3x15-20 reps with a Heavier Band than last week...
combo w/
Barbell Rockstars
3x10 reps (Don't start counting sets until it's heavy!)
POST ALL WEIGHTS TO COMMENTS
SUNDAY WORKOUT (HYDRO FIT - 11AM!)
All kinds of Tabata variations today!
WORKOUT:
Working for the first :20 and resting for the last :40 of each minute for 12 total minutes perform the following for MAX REPS on each movement:
1st minute: Power Cleans (103#/155#)
2nd minute: Front Squats (103#/155#)
3rd minute: Push Press ONLY (103#/155#)
* Repeat this pattern 4 total times *
This should be a heavier workout so use a weight that's around 80% of your best Push Press 1RM...
REST 4 MINUTES (Clear out barbells)
SPEED ENDURANCE/SKILL:
Working for :20 and resting for :10 for 10 total rounds (5:00 total) perform the following for LOWEST SCORE:
Max Rep Double Unders
Can anyone get 35+ as a score on this one??
POST YOUR TOTAL REPS FOR EACH LIFT AND LOWEST SCORED ROUND OF DOUBLE UNDERS TO COMMENTS
SATURDAY WORKOUT (10AM CLASS FREE!!)
Team day!
Four separate challenges today...
WORKOUT:
In teams of 2-3 depending on class sizes perform the following:
5 minutes of MAX DISTANCE shuttle running
(Each shuttle will consist of a 50m, 100m, then 150m run... You can do these 3 distances in any order you like, but must complete all 3 distances before starting over)
REST 5 MINUTES
4 minutes of MAX REP Burpee Bar Touches
(Each Burpee finishes with a two handed touch to a pull up bar 4-6" Above your standing reach)
REST 4 MINUTES
3 minutes of MAX CALORIE Rowing
(Trade off whenever you like... Can anyone get close to 100 calories??)
REST 3 MINUTES
2 minutes of MAX SECOND Hanging L-Sit
(Time only counts if BOTH PARTNERS are holding at the same time... How long can you go??)
POST ALL YOUR RESULTS TO COMMENTS
Four separate challenges today...
WORKOUT:
In teams of 2-3 depending on class sizes perform the following:
5 minutes of MAX DISTANCE shuttle running
(Each shuttle will consist of a 50m, 100m, then 150m run... You can do these 3 distances in any order you like, but must complete all 3 distances before starting over)
REST 5 MINUTES
4 minutes of MAX REP Burpee Bar Touches
(Each Burpee finishes with a two handed touch to a pull up bar 4-6" Above your standing reach)
REST 4 MINUTES
3 minutes of MAX CALORIE Rowing
(Trade off whenever you like... Can anyone get close to 100 calories??)
REST 3 MINUTES
2 minutes of MAX SECOND Hanging L-Sit
(Time only counts if BOTH PARTNERS are holding at the same time... How long can you go??)
POST ALL YOUR RESULTS TO COMMENTS
2015-07-31
FRIDAY WORKOUT
Front squat strength is back!
QUICK STRENGTH:
Work up quickly to 80% of your best 1RM Front Squat or use the weight you did for 1 set of 4 reps two weeks ago and perform 1 set of SIX reps with this weight...
These reps must be done consecutively with no racking the barbell between...
Warm ups will be:
1 set of 5 reps with 60%
1 set of 3 reps with 70%
Just 10 minutes for this section...
BARBELL SKILL:
3 position Hang Snatch
- 1st rep - High Hang Power Snatch (No lean)
- 2nd rep - Mid-Thigh Hang Power Snatch
- 3rd rep - Knee Hang Power Snatch
Work up to a challenging load for this 3 rep set over the course of just 12-15 minutes depending on class sizes...
WORKOUT:
100m Partner Tire Flip For Time OR 300-400m Class Tire Flip For Time...
- Up to the 12pm class which one you will do...
No cutoff on this one...
Come and get better and have some fun to finish!
POST YOUR FRONT SQUAT WEIGHT AND IF YOU GOT ALL 6 REPS, YOUR FINAL SNATCH WEIGHT AND TOTAL TIME FOR THE TIRE FLIP TO COMMENTS
QUICK STRENGTH:
Work up quickly to 80% of your best 1RM Front Squat or use the weight you did for 1 set of 4 reps two weeks ago and perform 1 set of SIX reps with this weight...
These reps must be done consecutively with no racking the barbell between...
Warm ups will be:
1 set of 5 reps with 60%
1 set of 3 reps with 70%
Just 10 minutes for this section...
BARBELL SKILL:
3 position Hang Snatch
- 1st rep - High Hang Power Snatch (No lean)
- 2nd rep - Mid-Thigh Hang Power Snatch
- 3rd rep - Knee Hang Power Snatch
Work up to a challenging load for this 3 rep set over the course of just 12-15 minutes depending on class sizes...
WORKOUT:
100m Partner Tire Flip For Time OR 300-400m Class Tire Flip For Time...
- Up to the 12pm class which one you will do...
No cutoff on this one...
Come and get better and have some fun to finish!
POST YOUR FRONT SQUAT WEIGHT AND IF YOU GOT ALL 6 REPS, YOUR FINAL SNATCH WEIGHT AND TOTAL TIME FOR THE TIRE FLIP TO COMMENTS
2015-07-30
THURSDAY WORKOUT
Going long...
Don't ignore your weaknesses... If this one makes you a little scared/nervous, then you should probably come in and do it!
WORKOUT:
1000m Row
50 Box Jumps (20"/24")(Must step down)
30 Chest 2 Bar Pull Ups
800m Run (Bucky's Bench & Back)
50 Box Jumps (20"/24")(Must step down)
30 Ring Rows (As flat as possible!)
1000m Row
(25 minute cutoff)
Scale as needed on this one...
We will start heats of 6-8 athletes every 4-5 minutes on this one...
POST YOUR TOTAL TIME OR HOW FAR YOU GOT TO COMMENTS
Don't ignore your weaknesses... If this one makes you a little scared/nervous, then you should probably come in and do it!
WORKOUT:
1000m Row
50 Box Jumps (20"/24")(Must step down)
30 Chest 2 Bar Pull Ups
800m Run (Bucky's Bench & Back)
50 Box Jumps (20"/24")(Must step down)
30 Ring Rows (As flat as possible!)
1000m Row
(25 minute cutoff)
Scale as needed on this one...
We will start heats of 6-8 athletes every 4-5 minutes on this one...
POST YOUR TOTAL TIME OR HOW FAR YOU GOT TO COMMENTS
Subscribe to:
Posts (Atom)