General Fitness Wednesday 4-30-14

Prep Work
3 Rds of
3X Snatch grip DL
3X High pull
3X Muscle snatch
3X OHS
3X Full Snatch

Oly
10 Min to build to a heavy 2 position snatch
Mid Thigh+Full Snatch

Immediately following you perform the following

Level One
5X2 Snatch Pulls from the floor.

Level Two
Immediately following you will take 110% Of final weight and perform the following

5X2 Halting Snatch grip Deadlift. No straps or hook grip.
1Min rest between sets
For today there will be 2 pauses-1st will be 2″ off of the ground 2nd will be above the knee.

WOD
Tabatta
8 rds of :20ON :10OFF (16:00 Total)

-Air-Dyne sprints
-Dumbbell snatch 65/45 From floor Alternate per round (4L/4R)
-KB push press 70/53 Alternate per round (4L/4R)
-Box step ups
You will keep this order, :10 For transition.
Heat 1 Starts at 0:00
Heat 2 Stars at 4:00
Heat 3 Starts at 12:00
etc…

For each set it is a MAXIMAL EFFORT.
It will be set up as stations so just try and move onto the next area when finished.

ACC work
3X10 Ring work-Box thrusts
Remember to keep your heels onto of the box. your arms will not bend until hips are fully extended (w/False grip)

Cool Down 
Mobility

General Fitness Tuesday 4-29-14

Prep Work
50′ inch worm push up
3X10 Lateral lunges
3X10 Power swings-pull down on the bell

WOD
5Min time cap
To Perform as many American swings as possible
then with the remaining time 500M row.
(53/35)
Example- Marcos performs 75 swings with his 53lb KB and jumps on the rower with 2:00 Min left and rows a 1:50. With :10 Left
Your score will be your total time in seconds for the row minus :01 Per Swing Marcos rowed 110 Seconds Subtract 75 Seconds and he ends up with a total of 35Seconds. The goal is to get as low as possible.

Following this you will have the option of
A.
3X800M run
rest 4 Min after each run

OR

B.
15X60M DB KB front rack walk
rest no more then 45 Seconds in between

Variable weight-If you want to work up to carrying 88’s  over the course of the 15 that is fine, or stay consistent with the weight of your choice.

ACC work
Handstand practice

Cool Down

Mobility Post results

General Fitness Monday 4/28/14

Prep Work
2 Rds of each :30 L&R
Table top stretch
Couch stretch
Soleus stretch

Strength
Using LVL Ones 1RM  from last monday or your previous best
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
20-25Min to complete

WOD
21-15-9
Hang power cleans 155/115
Ring dips-If needed use boxes with bands for support
ACC work
3X20 Beat swings on rings w/false grip
If capable of stringing 5+muscle ups you will perform
3X10 Hips to rings

Cool Down
Mobility
Post results

General Fitness Saturday 4-26-14

Prep Work
50′ Inch worm push ups

2X10 Drinking Birds
2X10 Leg Pumps
2X10 Partner assisted power swings

WOD
You will have 15 min to establish and 8RM on DL

THEN

You and one other person will perform
10-1
Team DeadLifts (Will be the average between the two of you)
Box Step Jumps 30″/24″

Cool Down
Mobility!!!!
Post results

Those who are planning on attending the Muscle Up clinic try and attend the 9 or 10 so you can get a quick bite and some rest before we begin. There are still spots available to those who are wanting to drop in.

General Fitness Friday

Prep Work
3 Rds
1Min squat test
10 Wall facing squats
:30 Behind the neck barbell drop

optional additional prep
45/35lb
3 Clean DL
3 Mid thigh clean pull
3 muscle cleans
3 power clean push jerk
3 Split jerks

Oly
3 Position clean and jerk
20 Min to build to a heavy complex
1.High-mid-ground
2.Mid-Ground
3.Ground
Does not have to be a max. If it feels good go for it but don’t force it.

WOD
8 Min AMRAP
20 Diggers
10 Burpees Feet together
2/1 Rope climbs Focus on using feet to assist as much as possible
**** If you are attending the muscle up clinic attack this workout at 70% and save it for tomorrow.
Cool Down 
Mobility
Post results

General Fitness Wednesday 4-23-14

Prep Work
2Rds
100′ High Knees
100′ Butt Kickers
100′ Bounding
100′ Walking lunges
100′ Carioca

WOD
5 Min max calorie row

rest 2 Min

5Min EMOM
5 Wall balls 10’/9′
5 Burpees

Rest 2 Min

Every 5 min for 15 min (3rds)
600M Run

Anybody ever hear of “pose running”? Look into it and tell me what you think.

ACC Work
HS Extended wall plank
4X:20

Cool Down
Mobility
Post results

General Fitness Tuesday 4-22-14

Prep Work
3 Rds of
20X T-spine wall press
10 Banded Pass throughs
10 Banded Pull aparts

Extended Prep-Optional
3X Snatch grip DL
3X High pull
3X Muscle snatch
3X OHS
3X Full Snatch

Level One

10 Min Emom
3 Snatches weight is of your choice
You guys have a good opportunity to take ten min of snatch practice…Use it and it will get better, treat every rep as the most important lift of your life

For Quality/Time
5 Rds
53/35
20 Single Bell Long cycle (10L/10R)
10X 1 Beat swing 1 Kipping Pull up

Level Two
10 Min EMOM
2 Snatches at 80% of 1RM

For Quality/Time
53/35
25 Double KB Long cycles
5 Muscle ups
20 Double…
4 Muscle ups
15 Double…
3 Muscle ups
10 Double…
2 Muscle ups
5 Double…
1 Muscle ups

Cool Down
Mobility
Post results

Notes From Monday-Very Pleased with everybody’s back squats and skill work progression! So many Pr’s its not even funny. A lot of people had a hard time with the weights on Level two and I want to remind you that is FINE!!! It was set up to get heavy very quickly. That was one test….More to come 😉 Very good work.

On another note though remember to try and be consistent with which level you choose, we are using Level Two as a platform to prep for Crossfit InVictus Competition program. If you bounce back and forth between Level one and Level two you may be doing more harm to your learning curve then you notice.

Reminder this saturday is the muscle up clinic at 12:30, It will cover the basics and some drills for future training in the gym.