WOD: Tuesday, July 29, 2014

(A) Soft Tissue Work

(B) GymNASTY mobility

(C) Skill Work: Handstand, Handstand Push Up, Or Double Under Practice (5 min)

(D) Barbell Drills: Snatch

For (E), (F), (G), no more than 6 athletes per station. (If absolutely necessary, bring the 7th rower down from upstairs then promptly take it back up after class)

(E) Station 1: Row 2K for time in 9 minutes or <

  • Rest 1 min and move to Station 2

(F) Station 2: 300 Double Unders for time in 9 minutes or <

  • Rest 1 min and move to Station 3

(G) Station 3:

2 Rounds for time of

  • 30 Med Ball Overhead Lunge
  • 30 Wall Balls
  • 30 Med Ball Russian Sit Ups

Then

  • Rest 1 min

Stephanie. Losing shoe on prowler push. Photo by Rafael Vega

WOD and Weekly Preview: Monday, July 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills: Front Squats, Power Cleans, Presses, Push Presses

(D) In 12 Min work up to a 7 Rep Max Front Squat

(E) Front Squat 3x7 @ 80-90% of 7RM, each set followed by ...

  • 18 Russian KB Swings 1.5/1 Pood
  • 18 KB Thrusters (9/Side) 1.5/1.0 Pood

(F) Find 5 RM Press in 9 minutes or less.

(G) Press 3x3 @ 90% of 5RM, each set followed by...

  • Max Rep Push Press @ Same Weight as Presses
  • 20 Butterfly Sit Ups
  • 20 Jumping Lunges

Quarter 3, Week 5.

ON RAMP SUNDAY, July 27, 2014: Sessions 3 & 4

On-Ramp Sundays! Hour 1 (10:15-11:15) will cover bodyweight skills, Hour 2 (11:15-12:15) will cover barbell movements. THERE IS NO EXTRA COST FOR ATTENDING THESE CLASSES.

These classes are open to all but are specifically geared at beginners/novice CrossFit athletes.

If you missed Sessions 1 & 2 last week, you can still participate today.

SESSION 3 (10:15-11:15 a.m.) — Bodyweight 2

  • Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Hollow Body -> Superman -> Kipping while hanging from bar -> Pull-Ups:
  • Pull-Ups
    • Strict Pull-Ups (Dead-Hang, Hollow Body and L-Sit)
    • Kipping Pull-Ups and Kipping Banded Pull-Ups
    • Jumping Pull-Ups
  • Box Step-Ups -> Box Jumps
  • Lunges -> Jumping Lunges
  • Air Squat -> Pistol to Target -> Pistol
  • Russian Kettlebell Swings -> One Arm Russian Kettlebell Swings
  • Ball Slams

Conditioning: Trainer's Choice OR...

SESSION 4 (11:15-12:15 a.m.) — Barbell 2

  • Warm-Up
  • Mobility
  • Demo and Practice Burpees

Then, Demo and Practice of:

  • Hang Power Clean
  • Air-Squat -> Front Squat
  • Strict Press -> Push Press
  • Front Squat + Push Press = Thrusters!
  • Kettlebell Sumo Deadlift High Pull -> Barbell (+Plates) Sumo Deadlift High Pull

Conditioning: Trainer's Choice

Argel. Prowler Push. Photo by Rafael Vega

WOD: Saturday, July 26, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Demo and short Practice

  • Banded Deadlifts
  • Good Mornings
  • Bent Over Barbell Rows
  • Bent Over Kettlebell Rows

(D) 5x10 Banded Deadlifts @ 40-55% of 1RM Deadlift (one set about every 2 minutes)

This is a dynamic effort. If you're not moving fast, the weight is too heavy or the band is too thick.

(E) 5 x10-15 Good Mornings (One Set every two minutes)

(F) 5 x10/Side Bent Over Kettlebell Rows, Each set followed by

  • 8-10 Weighted Barbell Rows
  • 15 Push Ups
  • 25 Sit Ups
  • Rest 90s, except on last run where you will run 400m for time

Kris. Wheelbarrow up ramp. Photo by Rafael Vega