13 Nov 2013

Warm Up:
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)

Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8

POWER:
4 x 3 Press

12 MIN EMOTM 3 reps @ 70%

OLY:
4 x 2 Push Jerk

12 MIN EMOTM 3 reps @ 70%

WOD:  (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)

8 Nov 2013

Warm Up:
Dynamics
Shoulder Mobility :  Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 10 Bench Press (70%)
               1 x 10 Barbell Row (85/55)

WOD:  1!10  Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)

POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%

OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%

POWER & OLY WOD:
1!10  Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)

7 Nov 2013

Warm Up:
Dynamics
Front Squat Skill Transfers
Burgener (all)

Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up

2 x 10 Back Squats
2 x 10 Deadlifts

Power:

4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%

Oly:

4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%

WOD:  ALL GROUPS

A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees

Rest 2 mins

B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)

6 November 2013

Here is the METCON portion of today's WOD:

CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy

__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points

______ TOTAL

**used with permission from CrossFit 204.  thanks Mike!

5 November 2013

Warm Up:
Dynamics
Mobility
Burgener (OLY ONLY)

*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 6-8 Bench Press
               1 x Strict Pull Ups to failure

WOD:  Tabata DU's then Tabata Box Jumps

POWER:  4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
                10 MIN EMOTM 4 reps @ 60%

OLY:  4 x 3 Push Jerk (same % scheme as yesterday)
          10 MIN EMOTM 4 Reps @ 60%

POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round

4 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

Strength:  2 x 10 Barbell only front squat
               2 x 25 Standing lower Back Extensions

WOD:  2 x 8 min max metres row (2 min rest btwn rounds)

POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

POWER & OLY WOD:

12 min cap:

25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball

2 Nov 2013

Warm Up:
Coach's choice

WOD:

Teams of four
Box jumps are timer

30 MIN AMRAP
25 Box Jumps
Tire Flips
L-Sit Hang
Wall plank hold