PROJECT BREAKDOWN DAY 121: Tuesday, July 28, 2015

(A) Muscle Smash

(B) GymNASTY Mobility

(C) 1 Mile Jog (increase to 80% intensity over last 400m)

(D) 6x 100m Run Sprints

(E) Demo & Practice: Hand Stand Hold, Wall Climbers, Handstand PUs (Strict and Kipping)

(F) Mini WOD

1 Minute Hand Stand Hold Followed by

3 Rounds: 30s ON, 30s Off of Wall Climbers or Handstand Push Ups (Add a .5-1" deficit to head target from last week)

(G) Sprint Intervals

1x 400m Run + 20 Russian KB Swings, 1 min Rest
2-4x 250m Run + 20 R KB Swings, 1 min Rest

(H) 800m Jog

(I) Mobility/Soft Tissue

Post 8 min AMRAP.  Photo: Rafael Vega

Post 8 min AMRAP.  Photo: Rafael Vega

ON RAMP SUNDAY (PBD DAY 119): July 26, 2015

Today: Beginner's Paradise!  

At the beginning of class, we will assess what CrossFit movements you know and don't know collectively. We will then break down and practice these movements, moving from the simple to the complex. Special note: We will spend at least the second hour learning barbell movements today.

Class time: 10:15 a.m. - 12::15 p.m. 

NOT COMING TO CLASS? WATCH THE LAST DAY OF THE CROSSFIT GAMES!

THREE HOUR MAYHEM III: Saturday, July 25, 2015

Class runs from 9-12 a.m. You must start class at 9 a.m. but you may leave after hour 1, 2, or 3.

Below is the minute by minute breakdown:

0-10 Soft Tissue

10-25 Mobility

25-30 800m Jog/Easy 1K Row

30-40 Movement Review and Practice: Burpees, Russian KB Swings, One-Arm Russian KB Swings

40-45 Split class into teams of three and set up work stations

45-55 Team AMRAP in 10 minutes

Each teammate starts at a different station:

Station 1: 14 Alternating One-Arm Russian KB Swings 1.5/1 pood -> Station 2: 7 Burpees -> Station 3: Rest

No teammate can move to the next station until all teammates have completed their work.

Complete as many rounds as possible. A round is completed every time teammates move to next station.

55-65 Walk 200m + Jog 600m (1 lap) 

65-75 Movement Review: Strict and Kipping Toes-to-Bar, One-Arm KB Press and Push Press

75-90 Team AMRAP in 12 Minutes

Each teammate starts at a different station:

Station 1: 5 Strict Toes-to-Bar (Sub Kipping) -> Station 2: 5 KB Push Press Right + 5 KB Push Press Left 1.25/0.75 (Please scale if you will work slow at these weights) -> Station 3: 15 Slam Balls 20/15 lbs.

No teammate can move to the next station until all teammates have completed their work.

Complete as many rounds as possible. A round is completed every time teammates move to next stations.

... 3 minute rest following 12 minute AMRAP

90-100 1 mile jog/2K Easy Row

100-130 3-4 Circuits of the following movements for x10-14 reps:

  • Ring Rows
  • Good Mornings
  • Dips
  • Bumper Plate Russian Sit Up
  • Bench Side Hypers/Side

130-160 3-4 Circuits of the following movements for x10-14 reps:

  • Palms Out Bent Over Barbell Rows
  • Diamond Push Ups
  • Bench Reverse Hypers
  • Med Ball Side Tosses/Side
  • Snatch Grip Press (in Squat)

160-170 Sprints

2x200m Sprints @80-90% max speed (do not go all out)
3x100m Sprints  @80-90% max speed (do not go all out)

170-180 1 Mile Jog

3 HOUR MAYHEM. Punch in yo face. A photo of a photo and some words.

3 HOUR MAYHEM. Punch in yo face. A photo of a photo and some words.

PROJECT BREAKDOWN DAY 117: Friday, July 24, 2015

(A) Muscle Smash

(B) GymNASTY Mobility

(C) Station and Team Set-Up + Independent Barbell Warm-Up

(D) Weightlifting or Powerlifting

WL

  • 3x (1 Power Clean+5 FSquats+1 Press) @ 90% of Press
  • 3x (1 Clean+4 FSquats+2 PPress) @ 90% of Push Press
  • 2x (2Clean+2 Jerks) @ 90% of C+J

PL

  • 3x (6 FSquats+1 Press) @ 90% of Press
  • 3x (6 FSquats+2 PPress) @ 90% of PPress
  • 2x (2 Front Squats+1 PPress) @ 90% of PP

(E) Front Squat 3x2 @ 90% of FSQ 1RM

(F) Weightlifting OR Powerlifting

WL: Clean DL 2x3 @ 130% of Clean

PL: Deadlift 1x3 @ 65%, 1x3 @ 75%, 1x3 @ 85%

(G) Dynamic Effort Deadlift 2x14 @ 60% of Deadlift

Jackie. Foam Roll Bliss.  Photo: Rafael Vega

Jackie. Foam Roll Bliss.  Photo: Rafael Vega