We're breaking up a classic CrossFit workout today. "Cindy" gets chopped!!!
First, we will work on positioning.
Gymnastic Skill Work 10 Minutes:
Pull-ups (Kipping & Butterfly) - Keeping your feet together, keeping your midsection engaged, and your grip on the bar.
Push-ups - Shoulders engaged (not relaxed), midsection (CORE) tight, instead of "Worming" up, and which direction your elbows bend on the way to the floor.
Then...
For Rounds & Reps - 3 Total Cycles of:
As Many Rounds & Reps in 5 Minutes (5mins of "Cindy")
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 5 minutes between cycles (25mins total time)
**OPTIONS**
Scale Reps to 4/8/12 or 3/6/9 so you can get in at least 1 Round per Minute
Banded Pull-ups (make them challenging; there are, at most, 5 per round)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Cindy. Show all posts
Showing posts with label Cindy. Show all posts
2014-10-06
2012-07-14
SATURDAY
"Grace & Cindy's Date Night Special"
In Teams Of Two
AMRAP in 20mins:
3 Clean & Jerks (135/95)
5 Pull-ups, 10 Push-ups, 15 Air Squats (1 Round of Cindy)
*Only one person works at a time. The first team member to begin will complete this entire cycle, then the second team member will complete it once through. The team will alternate between them attempting to complete as many times as possible in the 20mins, with both teammates finishing a cycle constituting one complete round.
In Teams Of Two
AMRAP in 20mins:
3 Clean & Jerks (135/95)
5 Pull-ups, 10 Push-ups, 15 Air Squats (1 Round of Cindy)
*Only one person works at a time. The first team member to begin will complete this entire cycle, then the second team member will complete it once through. The team will alternate between them attempting to complete as many times as possible in the 20mins, with both teammates finishing a cycle constituting one complete round.
2012-06-28
THURSDAY WORKOUT
SKILL: 5-6 Minutes Only
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)
WORKOUT: 21-35 Minutes depending on how many people are in each class
Complete the following workouts in the order listed:
Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)
REST 2 MINUTES (RECORD YOUR RESULTS)
Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats
REST 1 MINUTE (RECORD YOUR RESULTS)
Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)
We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...
If you finish a part before the cutoff that means you will get extra rest before the next part...
POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work
IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!
POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)
WORKOUT: 21-35 Minutes depending on how many people are in each class
Complete the following workouts in the order listed:
Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)
REST 2 MINUTES (RECORD YOUR RESULTS)
Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats
REST 1 MINUTE (RECORD YOUR RESULTS)
Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)
We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...
If you finish a part before the cutoff that means you will get extra rest before the next part...
POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work
IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!
POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS
2011-06-09
THURSDAY WORKOUT
** Really Spend Some Time Opening Up Your Overhead Position Beforehand **
STRENGTH:
Press
1RM
* You Only Have 10 Minutes To Establish Your First Ever Attempt At A Press 1RM *
** Do A Quick Set Of 3 & 2 Before Doing Sets of 1.... Time Starts The Second You Put Any Weight On The Bar
WORKOUT:
"Mini" Cindy
5 Pull Ups (Sub - 10 Jumping)
10 Push Ups (No Hand Release, But Touch Chest, Hips and Thighs To The Floor)
15 Air Squats (Your Hip MUST Pass BELOW The TOP Of Your Knee... Hold Yourself Accountable!)
* As Many Rounds As Possible In 10 Minutes - GOAL IS OVER OR AROUND 10 *
POST LOADS AND TOTAL ROUNDS AND ANY SCALING TO COMMENTS
STRENGTH:
Press
1RM
* You Only Have 10 Minutes To Establish Your First Ever Attempt At A Press 1RM *
** Do A Quick Set Of 3 & 2 Before Doing Sets of 1.... Time Starts The Second You Put Any Weight On The Bar
WORKOUT:
"Mini" Cindy
5 Pull Ups (Sub - 10 Jumping)
10 Push Ups (No Hand Release, But Touch Chest, Hips and Thighs To The Floor)
15 Air Squats (Your Hip MUST Pass BELOW The TOP Of Your Knee... Hold Yourself Accountable!)
* As Many Rounds As Possible In 10 Minutes - GOAL IS OVER OR AROUND 10 *
POST LOADS AND TOTAL ROUNDS AND ANY SCALING TO COMMENTS
Subscribe to:
Posts (Atom)