General Fitness Wednesday 9-30-15

Prep Work
3 min air dyne
every min jump off and perform 5 quick burpees
2X10 PVC Pass throughs
2X5 Explosive push ups
WOD

A.
Every 2 min for 10 min (build up in weight over the 5 sets)
Power clean+Split jerk

B.
7 rds For time
10 Sumo deadlift high pull (KB)
10 Ring dips

C.
2 rds not for time
1:00 Squat hold
1:00 Couch stretch each side
50′ Walking high kicks
1:00 Table top stretch
1:00 Plank hold-From hands, push the ground as far away from you as you can, you can add weight

Cool Down
Mobility
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Competitive Wednesday 9-30-15

Prep Work
5 rds of :30 on :30 Off on the C2, In each set you should get further and further for distance.
2X10 PVC Pass throughs
2X5 Explosive push ups


Workout of the Day

A.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

D.
Three sets of:
Banded Hamstring Curl x 60 seconds
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed

Cool Down
Mobility
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General Fitness Tuesday 9-29-15

Prep Work
3 min of Row/bike/run
50′ Inch worm push ups
2X10 Lat pull ups
2X10 T-spine wall press
2X5 Wall ball shots As high as possible

WOD
A.
4 sets of
Strict press X 5 AHAP
Immediately followed by
Weighted Strict chin ups X 5
Rest as needed

B.
LVL 1
16 Min EMOM
Even min X 3-8 kipping pull ups
Odd Min X 6-10 Goblet KB lunges

OR

LVL 2
Even min 1 Rope climb
Odd min 12 Alternating Weighted step ups 20-35’s/10-26’s

Optional Conditioning
(Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)
36 min of rowing
****Goal should be to keep within 2-5 seconds per 500M of last weeks 24 min session. If scheduling doesn’t work for you make up on Thursday

Cool Down
Mobility
Post results

Competitive Tuesday 9-29-15

Prep Work
4 min of running
:20 slow :20 quick jog :20 Run
2X10 Hip extentions
2X10 Strict toes to bar

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps

Note load used and number of double-unders achieved.

D.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
Rest 30 seconds
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest 30 seconds
20-25 GHD Sit-Ups
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Eight sets of:
Row 1000 meter @ 10 seconds slower than your 5k Pace
Rest 60 seconds

Cool Down
Mobility
Post results

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Nancy week 10

Monday

Prep work
3 min airdyne ride @50% effort
2X10 glute activation
2X10 banded hamstring curl
3X:30 on :30 off row for max distance

Wod
A. 10 min as many reps as possible
5 KB long cycle right handed+5 KB long cycle left handed

B1. 4xBarbell RDLX5 reps AHAP
B2. 4×5 reverse lunges x5 each leg

C.
3 sets of
Banded OVHD PVC lockout :30
Hollow body plank 1:00

Tuesday
Same as GF

WOD
A.
4 sets of 3X Strict press+max push press cap of 12 reps

B.
8 min EMOM
1 muscle clean+ 1 power clean+ 1 full clean

C.
3X10 laying side raise

D.
Rope climb practice 10 min

Wednesday
Prep same as GF+
2X10 resisted squats
2X50 walking high kicks

Wod
A.
Back squat
2X8@60%
2X6@65%
1X3@70%
1X3@72.5%
1X3@75%

B.
4 Rds for time
20′ sled drag hand over hand
20 burpees

C.
Row 500m @2:20
Row 300m @2:30-2:40
Row 200m @2:45-recover

D.
Last portion from GF

Friday
Prep work
Same as gf
3X6 ytw drills on the resistance bands

A.
5 min swing+HH SWITCH
Facing wall

30 KB snatches right arm+30 KB snatches left arm
For time

B.
Front squat
5X3 with a 6 second descent

C.
3X10 hip ext.

D. Portion c from GF

Competitive Monday 9-28-15

Prep Work
Same as GF

Workout of the Day
A.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to use last week’s top weight for all three sets.

C.
Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

D.
Four sets of:
90-second Max Calorie Assault Bike
Rest 4 minutes

*Note calories achieved in each set.
**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.
***These are all out maximal efforts. Aim is to acheive maximum heart rate.

Cool Down
Mobility
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General Fitness 9-28-15

Prep Work
2X30
Table top stretch
Sampson stretch
Then
3 Min of (Take it nice and smooth just used to get warmed up)
50′ High hip crab walk
50′ Burpee broad jump
50′ Bear crawl

A.
20 Rep max- Back squat (If unable to hit 20 reps in last weeks set lower weight 5-10%, If successful in last weeks set go up an additional 5-10%

****A requirement for this is perfect reps. If unable to maintain quality of movement re-rack the weights and we will try this again another day. Warm up to your set then give it a go.
10 Min cap for warm up and set

B.
2 rds for time
20 Clean and jerk 135/95
20 Burpees
20 Wall ball shots 20/14
20 Toes to bar
15 min time cap

Or
Lvl 2
20 Clean and jerk
20 Burpees
20 Wall ball shots 30/20
20 Muscle ups
100 Double unders
20 min time cap

C.
50 Banded Good mornings

Cool Down

Mobility
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