1 April 2016

Warm Up:

Mobility

1 t & b rig to redline:

bear crawl

crabwalk forward one length/crabwalk backward back


sets of 10 of each:

active/passive hang

scap push ups

birddog

banded face pulls

(standing) wall slides


WOD:  JT  compare to Dec 2015

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups


Rx2:

Neg HSPU (abmat allowed)

Neg Ring Dips

Push Up


Rx3:

Box Walkout to plank and back to pike

Box (or off barbell) dips

Lowbar or neg push ups

31 March 2016

Warm Up: (15 mins)
Dynamics 1 t&b of each
high knees
walking lunge open to side angle
tiny bunny hops

Dowel:  Helicopters and shoulder pass throughs

T spine mobility:
Superfriend stretch
Bow and arrow
Tspine mob with roller and barbell
Lacrosse ball rollout

Other:
Superfriend internal rotation mob

MOBILITY:  Work position of Overhead squat and fine tune problem areas

With dowels:  Review OHS (5 mins)

Strength:  OHS 4 x 4 @ heaviest weight possible 3 mins rest (off racks) (12-15 mins)

RUN:  8 x 200m run 2 min rest (20-23 mins)

SILVERS:
OHS with dowels, working position
Use dowels against the rig to assist

WORK:
5 rnds
200 m run
12 KB swings

30 March 2016

Warm Up:
Lower body lift prep
Squat therapy
10 rnds 5 sec bottom of squat 5 sec rest

Back Squat 4 x 4 @ heaviest weight possible

RUN:  2 x 800 m 3 min rest btwn rnds

Gymnastics:  Warm Up shoulders
Perform one max set of any of the following movements:
a)  Muscle Ups
b)  Pull ups (strict or kipping)
c)  Handstand push ups
d)  Push Ups

29 Mar 2016

Warm UP:  Lower and upper body lift prep

Strength:
Push Press:  5 x 5 @ heaviest weight with 2 mins rest btwn

WOD:

CrossFit Games Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

Rx2:

10@ 95/65
15@ 135/95
20@ 165/125
25@ 195/145
30@ 225/155
35@ 265/185

Rx3:

Pick a starting weight and go up 10 lbs each round OR pick a moderately heavy weight (60-70%) and stay at one weight all the way through

28 March 2016

Warm up:
Run prep

WORK:
With a partner, complete a 5000 m row for time
Partner can only row while the other runs 400 m

24 Mar 2016

Silvers:
Strength work
Press 5-5-5

WORK:
21-15-9
Overhead Squats
Calorie Row

Regular Class:  #16.5

23 Mar 2016

Warm Up:
Run Prep (10 mins)

PRE:  6 x 200 m Run, 2 min rest between (14-16 mins)

REVIEW:  OHS (dowels) (5 mins)
Set up/descent/bottom position/finish

WORK:  Compare to June 25, 2015
Jeremy
21-15-9
Overhead Squat 95/65
Burpees

Rx2:  less weight

22 Mar 2016

Warm Up:
Dynamics & Upper body lift prep
10 rnds bottom of squat position 5 secs on 10 sec rest

PRESS:  4 x 5 at heaviest weight

Review:  WALL BALL
Focus on maintaining upright torso throughout, no tailbone dipping

WORK:  "the Humbler"
3 RFT:
30 Wallballs  20/14 to 10/9
30 DU

Rx2:  less weight/height/depth on wall balls and DU attempts or x5 singles

Silvers:
Gymnastics strength work
Pull ups
Negatives
Strict banded

WORK:
#16.4
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

21 Mar 2016

Warm Up:
Run 400 m
Shoulder Activation
Mobility:  spend 5 minutes working a position that isn't one of your best (bottom of squat/overhead press out/bottom of overhead squat etc)

Gymnastics Skill/Strength work:
Pick one of the following streams

Pull Up:
3 sets 8-12 banded strict pull ups
3 x 3 negative pull ups
1 set max flex arm hang
Accumulate 4 minutes hang time

Muscle Ups:
3 x 5 seated banded muscle up transition
Use smallest band possible
3 x 5 False grip chest to Ring pulls (high rings) Try to maintain hollow body planche position
3 x 3 Russian dips
Kip practice - 3 sets of kip swing practice maintaining hollow body hold, feet together, toes pointed

WORK:  <5 mins
100 situps for time (abmat may be used)

18 Mar 2016

W.U.
Lower body lift prep
Include good mornings/landmine single leg rdl
Shoulder activation

WORK:

OPEN WOD #16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.


Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

17 MAR 2016

Warm UP:
RDL leg swings
Good mornings (no load)
Walking lunges
Spend one minute in bottom position of squat mobilising (use pole)

REVIEW:  HANG POWER CLEANS
Setup
Pull
Receive

Bar warm up:  Pull/muscle/dynamic
Add weight:  set of four hang power cleans at less than workout weight

WORK:

5 RFT:
9 Hang Power Cleans 95/65
3 Rope Climbs

Rx2:  Negative pull ups, same weight
Rx3:  Medball cleans/negative pull ups

SILVERS:
Deadlift 5-5-5-5
incr weight

WORK:
5 RFT
9 MEDBALL CLEANS
3 t & b weighted shuttle runs (sandbags or backpacks)

16 Mar 2016

Warm Up:
Run prep mobility
10 rnds 5 sec bottom of squat, 10 sec rest
Shoulder activation

REVIEW:  Squat clean thrusters

WORK:

FOR TIME:

50 DU
20 Squat Clean Thrusters (CLUSTERS)  95/65
30 Pull Ups
20 Squat Clean Thrusters  (CLUSTERS)
50 DU

Rx2:  15 Clusters/20 Pull Ups

Rx3:  Less weight/Ring Rows/DU attempts

15 March 2016

Warm Up:
Athlete's choice
Include mobility and shoulder activation

WORK:

Baseline Compare to Oct 22, 2015

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cool down:  Gymnastics skill work

SILVERS:
Strength:  3-3-3 Press

REVIEW:  HANG SNATCH
set up:  Feet shoulder width/corkscrew knees/tight back/butt high
pull:  long body, keep bar close, arms don't move until hips are extended, scarecrow with shoulders back
finish position:  Butt back, weight in heels, active shoulders

WORK:
#16.3
7 MIN AMRAP
10 hang power snatch
5 jumping pull up or ring rows

14 March 2016

Warm Up:
Lower body lift prep
mobility

Review:  SUMO DEADLIFT HIGH PULL 
With a dowel:
1) Set Up - points of performance (see video)
2) Pull - focus on long body/hip extension
3) Finish

WOD:
21-15-9 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Wall Ball, 20/14 lbs, 10/9 ft

Cash Out:  Tic tac toe
(use wiggly worms, block colours together as we don't have enough of one colour)

9 March 2016

Warm Up:
Upper and lower body lift prep
Wall slides - Focus on torso position and neutral spine as bench prep

Strength:  Bench Press 5 x 5 a@ heaviest weight possible 3 mins rest btwn sets

WORK:
3 rounds for time of:

50 Double Unders
10 Overhead Squats, 125/85 lbs
5 Push Ups

Rx2:  115/75
Rx3:  Any du substitution/any other weights/any push up mod

7 March 2016

Warm up:
Mobility
Run prep
Dynamics

WORK:
Part A
Interval Rowing:
4 rounds, 30 sec on 30 sec rest
Set damper at 8/6  28 spm
Reset interval timers
4 rounds, 30 sec on, 20 sec rest
Set damper at 9/7  26 spm
4 rounds, 30 sec on 10 sec rest
Set damper at 10/8  24 spm

Part B:
5 min max reps double unders
Every time you stop, do one t & b shuttle run (wood wall to silver line and back)

Score is double unders.

Rx2:
Low parallette hopovers
As soon as you stop, you must do a shuttle

Cash out:  OPEN GYM
Work a gymnastics skill

2 March 2016

Warm Up:
Dynamic warm up
Run prep (calf, ankle, achilles mob)
Squat therapy
Shoulder warm up (inchworm/wall walks/etc)

WORK:

AMRAP 25 mins:

Complete as many rounds as possible in 25 mins of:
10 Squat Clean Thrusters, 95/65 lbs
1 Rope Climb, 13 ft
20 Double Unders
1 Rope Climb, 13 ft
10 Wall Balls, 20/14 lbs, 10/9 in

Rx2:  hand over hand sled pull for rope climb, one length add two x 45/35 plate
Rx3: any other mods/weights