Thursday March 14th, 2013

A.  band pull aparts   3 sets of 10.    Rest 1 minute

B. scapular retraction hold.   3 sets of 10s.  Rest 1 minute

+
Partner workout
total score is meters rowed at the end of 10 minutes
P1 rows 30s
P2 rows 30s
x12

rest 5 mins

total score is calories
P1 Airdyne 30s
P2 Airdyne 30s
x 12


stretch and foam roll calves 10 minutes.

Wednesday March 13th, 2013

A. Back Squat @ 30X0; 8,6,6,4; rest 2 min OR step ups @ 1010; 6-8 x 4; rest 2 min
+
5 sets:
10/8 KB Swings (HEAVY Russian)
rest 1 min b/t sets
+
5 sets:
12/ 8 burpees AFAP
rest 1 min b/t sets
+
3 min AMRAP DU
+
5 sets:
airdyne/ row 20 sec AFAP
rest 2 min b/t sets

Tuesday March 12th, 2013

CoreFit
A.   Pronated pull-up negatives.   5s down.     3 reps x 5 sets.  Rest 90s
B. mixed grip chin-ups.       2-3 reps x 5 sets.   (add bands).  Rest 90s
C. supinated chin-ups     4 slow reps   x 5 sets.    add bands.  Rest 90s

+

3 rounds for time
10 burpee tuck jumps
row 250m



CrossFit:

A.   Clean and Jerk  build to a heavy single.

+
5 sets @ increasing effort per round)
6 KBS heavy
6 burpee box jumps 24"/18"
Airdyne 20 calories.

rest 5 minutes between rounds

(start at 75% effort and increase effort per round.

Monday March 11th, 2013

10 min @ 90%
15 double unders
10 toes to bar
15 walking lunges
(REST walk 5 min)
10 min @ 90%:
row 150 m
10 ball slams
10 box jumps - 18" - step down
(REST walk 5 min)
10 min @ 90%:
30 "fast feet" on 6" plate
10 kbs - moderate
10 hand release push ups

Saturday March 9th, 2013

Level 1:

A1.  pull-up negatives (5 seconds down)  3 reps  x 6 sets.   Rest 1 minute.

5 sets
2 minutes row @ 50%
2 minutes airdyne @ 50%
2 minutes double unders





Level 2:

15 minutes mobility work.  Focus on low back, pecs and shoulders.
15 minutes skill work- your choice.

+

AMRAP in 15 minutes
10 weighted sit-ups
20 wall balls
30 double unders

Friday March 8th, 2013

Gym opens at 5 p.m.   We will have 3 heats.  5:30, 6:00, 6:30. For this week please come as early as you can as we will explain the workout, range of motion standards and judging.  

Open WOD 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

Thursday March 7th, 2013

Ok so the Open workout has been released. http://games.crossfit.com/
Take a look at it and the standards and then you can watch a quick strategy video below.  The strategy recommendations are for our athletes at Crossfit Binghamton.  It's broken into a handful of groups ranging from "I can not snatch barbell 2 (135#/75#) all the way to I can definitely snatch barbell 3.






SDV 1363 from pat skinner on Vimeo.

Some light snatch practice working up for ~ 10 minutes, noting maximal.

5 sets:
Row 30s @ 90%
Row 30s @ 50%

rest 2 minutes

5 sets:
ball slams 30s
rest 30s

rest 2 minutes

5 sets:
Airdyne 30s @ 90%
Airdyne 30s @ 50%



Those not doing the Open WOD with us Friday will take that on tonight.

Wednesday March 6th, 2013

Wednesday

A. Front Squat - build to a moderate triple.

B.  power clean build to a moderate double.

+
for time
30 wall balls
20 toes to bar
10  burpees

Tuesday March 5th, 2013

CoreFit

4 sets: 

A1. Shoulder Press 4-6.  Rest 30s

A2. Chin up negatives – 3 reps with 5s descent. Rest 3 minutes.  Use less assistance than last week. 

+

5 minute AMRAP- double unders

rest 5 minutes

10 minute AMRAP

buy in with 40 calories on Airdyne - tan    or 30 calories on white or black

10 push-ups

10 box jumps - 18"

Crossfit

A1. Shoulder Press 3-4 reps.  Rest 30s

A2. Weighted chin ups   2-3 reps.   Rest 3 minutes

+

5 minute AMRAP - double unders

rest 5 minutes

10 minute AMRAP
buy in with 40 calories on Airdyne --white or black airdyne
10 push-ups
10 box jumps 24"

Monday March 4th, 2013

A. snatch pull   2,2,2.  Rest 2 minutes

B. power snatch   build to a tough double in 8 minutes

+

12,9,6
Power snatch 95#/65#
burpee

rest 10 minutes

12,9,6
power snatch burpee


*CoreFit will use 10,7,4 rep scheme with appropriate weight.