Workouts for 2/24 through 2/27.

Monday- no class
Tuesday- 6pm
Wednesday - 5pm
Thursday - 6pm
Friday - 9am
Saturday - 10am

Sunday 2/24

Home training

A.  push-ups on the minute.  1 rep the first minute, 2 reps the second minute, 3 reps the third minute and so on until you do not complete the required amount of reps. These can be broken you just need to complete the reps in the 60s time frame. 

*make these perfect form and if you fail before the round of 10, make sure to complete through the round of 10 off the clock. *

B. front leaning rest.   30s hold for 3-10 sets.   Rest 30s.   Squezze your butt and brace your abs!

C. side bridge  accumulate 45-60s per side x 3 sets.  no rest between sides. 

Tuesday 2/26

CoreFit

4 sets

A1. Snatch Grip deadlift.  4-6 reps.   Rest 20s

A2. AMRAP double unders in 30s.  rest 3 minutes

Partner

Complete 8 rounds (4 per partner) as fast as possible.

Each partner complete a full round and then rests while other partner complete a full round.

8 KBS – moderate weight

8 burpee box jumps – 18#

Crossfit

4 sets:

A1. Snatch Grip Deadlift 3-4 reps.  Rest 20s

A2. AMRAP double unders in 30s.  Rest 3 minutes

Partner workout:

Complete 10 rounds (5 per partner) as fast as possible.

Each partner complete a full round and then rests while other partner complete a full round.

10 KBS – moderate weight

10 burpee box jumps – 24#

Wednesday  2/27

CoreFit

A1. Shoulder Press 6-8.  Rest 30s

A2. Chin up negatives – 3 reps with 5s descent. Rest 3 minutes

+

3 rounds for time

15 sit-ups

15 push-ups  (use plates to assist with finding a depth where you can get 5-7 reps to start

15 wall balls

Crossfit

A1. Shoulder Press 4-6 reps.  Rest 30s

A2. Weighted chin ups   3-5 reps.   Rest 3 minutes

+

3 rounds for time:

15 toes to bar

20 push-ups (use rings for those that can easily get 20 consecituve)

25 wall balls

Saturday February 23rd, 2013

CoreFit :

A1. Barbell Forward Lunge  10 reps/ leg.   x 3 sets.  rest 90s between legs.

A2. Push or Pull practice depending on goals and previous training in the week.

+

3 sets: 

4 Front Squats (from ground) @ moderate weight

rest 10 sec

8 DB Thrusters @ light weight

rest 10 sec

12 Air Squats – as fast as possible

rest 2 min

CrossFIt

A1. Barbell Forward Lunges 8 reps/ leg x 4 sets.  Rest 90s between legs.

A2. Push or pull practice depending on goals and previous training in the week. 

+

4 sets

5 Front Squats (from ground) @ moderate weight (not light weight -moderate! )

rest 10 sec

10 wall balls

rest 10 sec

20 Air Squats – as fast as possible

rest 2 min

Friday February 22nd, 2013

CoreFit:

A. 15 minutes on personal goals/skills. work strict push-ups, pull-ups, double unders, toes to bar etc.,  

ask a coach for ideas and ways to practice your movement of choice.


+
4 rounds for time
8 KB swings - heavy
8 burpees



CrossFit
A. 15 minutes on personal goals/skills. work strict push-ups, pull-ups, double unders, toes to bar etc.,   ask a coach for ideas and ways to practice.

+

"Grace"
for time:
30 clean and jerks  135#/ 95#.    appropriate scaling will be provided by coach.

Thursday February 21st, 2013

CoreFit:
5 sets:
A1. Push Jerk  -  3 reps.   rest 1 minute

 A2. bat wings (http://www.youtube.com/watch?feature=player_embedded&v=ilpUGzlAiRs)
    5- 6 reps.    Rest 90s.

+
conditioning below


CrossFit:

5 working sets:

A. Power Clean and Split Jerk   1.2   Do one power clean and then 2 split jerks.   Rest 2-3 minutes between sets.


For total calories on both pieces

In teams of 2:

10 sets

P1: Row 30 sec @ 90%

P2: Rest

+

10 sets

P1: Airdyne 30 sec @ 90%

P2: Rest

If more than 8 people attend class substitute for the row can be box jumps (mandatory step-down) or double unders for those that are proficient at them. 

Wednesday February 20th, 2013

CoreFit
A1. Back Squat  10,10,8,8.  3s on way down, 1s pause at top.  Rest 20s

A2. Shoulder Dislocates with PVC   8-12 reps.   Rest 3 minutes


+

EMOTM for 16 minutes
7 wall balls
25s DU practice


CrossFit
A1. Back Squat  10,8,6,4.  Rest 20s

A2. Shoulder Dislocates with PVC  8-12 reps.  Rest 3 minutes

+

EMOTM for 16 minutes
10 wall balls
20 double unders

Tuesday February 19th, 2013

CoreFit
4 sets:
A1. Hang Power Snatch    3 reps.  Rest 20s.

A2. Bar Dips   3 assisted negatives.  Rest 3 minutes

+

conditioning below


CrossFIt
4 sets:
A1. Power Snatch  3 reps.  take a couple seconds between reps to reset at bottom.    Rest 20s

A2. Ring Dips   AMRAP strict reps.   Rest 3 minutes.

+


5 rounds for time
10 (5/arm)  DB snatch -moderate to heavy
20 walking lunges

Monday February 18th, 2013

CoreFit:

A. Hang Squat Clean Technique -  light loads  - 10-15 minutes

+

conditioning below



CrossFit
A. Squat Clean technique.   moderate loads, really be tight and stable in bottom.

+

5 minutes @ 90%
15 sit-ups
15 KBS - moderate

rest 2 minutes

4 minutes @ 95%
10 pull-ups  (sub will be 5 controlled DB rows per arm)
10 hand release push-ups

rest 3 minutes

3 minutes @ 100%
5 burpees
5 goblet squats - moderate

Saturday February 16th, 2013

CoreFit

A. Negative pull-ups. 5 second negative for 5-7 reps  x 3 reps.   Rest 90s btw sets.


+
3 rounds for time
Airdyne 20 calories
20 push-ups  - perfect form--


CrossFit:  

A.  Rear foot elevated DB split squats @22x1, 4-6x5/leg; rest 45 seconds bw legs

+

3 rounds for time:

Airdyne 20 cals
Pull-ups 20 reps




Long warmup for this one as when it's go time you need to be hitting the bike hard and right into the pull-ups.  This should be a very high breather for Crossfit level.

Friday February 15th, 2013

Valentine's  Partner Workout

P1 completes all of 1 movement, then P2 completes all of next movement.
20 minute AMRAP
5 Deadlifts   205#/145#
10 burpees
10 Toes to bar

*weights and movements will be scaled as necessary. *

Thursday February 14th, 2013

CoreFIt

A. 20 mins to practice and build up to a moderate load in *bear complex.
+

Partner workout- 1 partner works at a time, split it however you would like.
Max calories on Airdyne in 4 minutes





CrossFit

A. 20 mins to practice and build to a tough load in the bear complex

*Bear complex is the following
7x without setting the bar down of the following sequence
power clean
front squat
push press
back squat
behind neck press



+

Teams of 2:
 Airdyne Max calories in 4 minutes



*As you can see from the movements the weight is going to be pretty light

Wednesday February 12th, 2013

CoreFit

A. Split Jerk (Push Press for beginners)    3 reps x 5 sets.   Rest 2-3 minutes between.  Stay moderate in weight selection to work technique.

 B. scapular pull-ups   5 reps x 5 sets.   Rest 90s between sets


 20 minute AMRAP

5 no push up burpee box jumps
7 wall balls
9 sit-ups



CrossFit:

A1. Split Jerk    2 reps x 5 sets.   Rest 3 minutes between.  Stay moderate in weight selection to work technique.

B. weighted pull-ups @ 20x1    3 reps x 5 sets.   Rest 90s. between


+

7 minute AMRAP @ 90% effort
7 pull-ups
11 wall balls

rest 3 minutes

7 minute AMRAP @ 90%
7 no push up burpee box jumps 24"/18"
11 toes to bar

Tuesday February 12th, 2013

CoreFit
A.   Overhead Squat   5,5,5.   Rest 60s.  Loads will be light. Technique focus.

B. Front Squat  4-6 reps x 4 sets.    Rest 3 minutes.  Use more weight than on January 30th.

+
for time
Row 1k
35 burpees
25 power snatch  65/45#


CrossFit
A. Overhead Squat   10,10,10.    Be conservative with weight selections as rest is short and reps are high.  Rest 2 minutes.

B. Front Squat 2-3 reps.  x 4 sets.  Rest 3 minutes.

+
for time:
75 (90 on tan AD)  calories on Airdyne
50 burpees
25 power snatch  95#/65#

Monday February 11th, 2013

CoreFit
A1. Hang Power Clean   3,3,3,3   rest 10s
A2. Airdyne sprint 10s.    Rest 3 minutes

+

EMOTM
even minutes-   20s double unders or "fast feet" on 45# plate.
odd minutes - 10 KBS- tough



CrossFit
A1. Hang Power Clean. Power Clean  1.1 x 4 sets. rest 10s
A2. airdyne sprint 10s.   Rest 3 minutes

+
EMOTM
even minutes- 20s double unders
odd minutes - 10 KBS

Saturday February 9th, 2013

Home workout:

make up  1 of the following workouts that you missed this week

#1

"death by burpees"
1st minute- 1 burpee
2nd minute- 2 burpees
3rd minute - 3 burpees
and so on until you can't complete the number of burpees within the minute. Your score is total rounds completed plus burpees in the round you don't complete.



OR

#2

20 minute AMRAP
6 hand release push-up
9 sit-ups - make them weighted if you can find an object to hold.
12 walking lunges

OR

# 3
30 -45 mins of getting out in the snow and play.  Do some running, jumping,walking , push-ups, lunges, etc.,   No set rep scheme just keep continuous movement and switch the movements enough so that you can keep things aerobic in nature.


Extra credit
Glute Ham Bridge   3 sets x 10 reps.     http://www.youtube.com/watch?v=jSco-4N0irQ

Side planks  :  3 sets per side for 30-60s.  No rest between sides

Friday February 8th, 2013

CoreFit
A. Snatch Technique.  Barbell or dumbbell


+

20 minute AMRAP

6 push-ups with minimal assistance
9 hanging leg raises
12 walking lunges


CrossFit

A. Snatch Technique.    Barbell or Dumbell



+

20 min AMRAP

6 hand release push-ups
9 toes to bar
12 walking lunges

Thursday February 7th, 2013

CoreFit
4 sets
A1. Press 5-7 reps.  Rest 30s.

 A2. practice double unders for 1 minute.  Rest 3 minutes.


+

Row 800m

15 box jumps 24"/18"

Airdyne 40 calories

15 box jumps 24"/ 18"

Row 800m

CrossFit:
4x
A1. Press 3-5 reps.  Rest 30s

A2. 30s unbroken double unders.   Rest 3 minutes

+

Row 1k

20 box jumps 24"/18"

Airdyne 50 calories

20 box jumps 24"/ 18"

Row 1k

Wednesday February 6th, 2013

CoreFit

A.  Deadlift   3,3,3,3    Rest 3 minutes

+
1st minute-  1 burpee
2nd minute - 2 burpees
3rd minute- 3 burpees
and so on until you reach failure


+

10-12 GHD sit-ups   x 3 sets.   Rest 90s.



CrossFit

A. Deadlift   2,2,2,2   Rest 3 minutes

1st minute-  1 burpee

2nd minute - 2 burpees

3rd minute- 3 burpees

and so on until you reach failure

+

10-12 toes to bar   x 3 sets.   Rest 90s.

Tuesday February 5th, 2013

CoreFit:

A. Pull-up negatives  (start by standing on top of box and in top portion of pull-up, lower yourself as slowly as possible)    Do 3-5 reps x 5 sets and stop just short of failure.  Rest 2 minutes

+

partner workout
8 rounds (P1completes a full round, then p2 complete a full round)

12 KBS - moderate weight

12 weighted sit-ups

Airdyne 15 calories

CrossFit

A. Weighted Pull-ups   3-4 reps x 5 sets.  2 seconds on negative portion.  Rest 2 minutes.

+

partner workout:

10 rounds (P1 completes a full round, then p2 completes a full round)

15 KBS - moderate weight

15 weighted sit-ups 

15 box jumps 24"/18"

Monday February 4th, 2013

CoreFit

A1. Push Press   5,5,3,3.   Rest 20s

A2. Double Unders.  Max reps in 30s.   Rest 3 minutes

+

3 sets  @ 90% effort
2 minutes power clean and push press --moderate to light load. technique focus
rest 2 minute
2 minutes of rowing for calories
rest 2 minutes

CrossFit

A1. Push Jerk - build to a 1RM

A2. Double unders.  Max reps in 30s.  Rest 3 minutes.    x 4 sets.


3 sets @ 90%
2 minutes -power snatch- moderate load ---think ~ 50% of 1 RM with minimum loads being 65#/45#.
rest 2 minutes
2 minutes of rowing for calories
rest 2 minutes



For those wishing to maximize their performance in the Crossfit Open, learning and becoming competent in double unders is the best way to do so at this stage of the year.  It is the only skill you can achieve a much better level of competence in such a short time. Practice for a few minutes every day and I think everyone is capable of becoming competent in these. 

If you have excellent double unders my advice would be to learn to kip your toes to bar.  

As far as improving your health, wellness and getting body composition results, doulbe unders are obviously not crucial to that, so I am only speaking of improvements for the sport of Crossfit. 

Saturday February 2nd, 2013

CoreFit

A. Pull-ups with bands.   3 reps x 5 sets.  Rest 2 mins between.  Use least band assistance as possible to achieve 3 unbroken reps.  


+
20 minute AMRAP
20 thrusters
20 sit-ups
20 burpees



CrossFit:

"Sage"
20 minute AMRAP
20 Thrusters 135#/95#   -  scaling will be provided but these will be HEAVY thrusters for all.
20 chin-ups  - chin over the bar every rep!
20 burpees