General fitness Monday 6-30-14

Prep work
2X30 table top stretch
2X 30 couch stretch
2X30 soleus stretch

Strength
5X5 back back squat
Pick a weight and try and stick to it for all sets

Wod
3rds
400M run
25 pull ups
25 push ups
Focus on quality of movements, if you have been using a band try and. Use and smaller band and challenge yourself.

Cool down
Mobility
Post results

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Competitive Monday 6-30-14

Prep work
2×30 table top stretch
2X30 couch stretch
2X30 soleus stretch

Workout of the Day
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds

General Fitness/Competitive Saturday 6-28-14

Time to celebrate that 1 Year anniversary at Crossfit Reformation, and how else would we do it??? Of Course with a fun Team workout, BBQ, and a swap meet

Prep Work
Team stretch

WOD
In teams of 5. Rotate stations after each sled push
20 Min Amrap

60M Sled Push w/50% Of the lightest persons Body weight
Double KB Rack hold
Plank hold
MTN Climber
Rest

Cool Down
Mobility
Post results

Competitive Friday 6-27-14

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed

Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Partner Glute-Ham Raises x 8-10 reps
Rest as needed
Weighted plank holds x 60 seconds
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)

Cool Down
Mobility
Post results
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General Fitness Friday 6-27-14

Prep Work
400M Jog
3×7-10 lunge single bell strict press each side
3×10 lat pulls

Strength
Strict press
5,5,5+
Taking last tuesdays strict press set add the additional weight to the category you fall into.
If last week you Pressed your 70%
For 5-9 Reps add 5Lbs
For 10-14 Reps add 10lbs
For 15 Reps add 15lbs

WOD
8Min Max Distance rowed
Rest as needed then

5 Min AMRAP
15 Chest to bar pull up
10 Burpees
5 Heavy Dumbbell hang clean and jerk

Cool Down
Mobility
Post results

Competitive Wednesday 6-25-14

Prep Work
3 rds of
3 Clean grip DL
3 Mid thigh clean pulls
3 power clean
3 front squat
3 Cleans

 

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

Cool Down
Mobility
Post results

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General Fitness Wednesday 6-25-14

Prep Work
50′ Inch worm push ups
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

WOD
“Karen”
This is a challenging one
150 Wall-Ball shots For time
20/14
Remember on this it is better to be efficient on quick reps. Probably not a good idea to start out with a max set of Wall-ball shots.
sets of anywhere from 3-10 at a time is a good goal.

ACC Work
Single leg DB KB RDL 3X8 R+L
light to moderate weight

3X50′ Butt Scoot
http://vimeo.com/94124374
A friends gym (Andrew Bueno’s Crossfit Foundation)in Seattle have a lot of great unique movements.  

Cool Down
Mobility 
Post results