SkillStrength 1.3: Wednesday, March 30, 2016

(A) Muscle Mash

(B) Mobility Cycle with trainer corrections (add push back to Deep Lunge Sequence)

(C) In either order 400m Jog + 500m Row, then 400m Run

(D) Band Pull Apart and Pull Up Standards + Scaling Options

Strict Pull Up and Kipping Pull Up PASS/FAIL test ... grade is given by trainer
Range of Motion as well as technique will determine your grade ... if you need work even if you can sort of get it, you'll probably get a FAIL ;)

(E) CrossFit Baseline For Time

500m Row
40 Air Squats
30 Ab Mat Sit Ups
20 Push Ups
10 Pull Ups (Write Score + Pass/Fail on Pull Ups)

Example of score written on board:
Federico 4:55 Rx Fail (Strict Pull Ups), Pass (Kipping Pull Ups)
Or Shortened
Federico 4:55 Rx F, P

(F) Cooldown: 1 Mile Jog+Muscle Mash

ROME, DAY 40: Friday, February 12, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 5 Strict Pull Ups and + 25 Jumping Jacks (next 2), 5 Kipping Pull Ups +25 Jumping Jacks (last 2)

(C) 400m Jog + 400m Run

(D) For Time:

800m Run
100 Wall Balls
400m Run
Partician as needed: 50 Pull Ups + 100 Push Ups
200m Med Ball Carry
50 Pistols
800m Run
 

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ROME, DAY 39: Thursday, February 11, 2016

Today is a make up day/open gym day except for the Weightlifting and CrossFit Open tracks.

(A) Muscle Mash

(B) Mobility + X

WL/CFOpen: Mobility + Band Pull Aparts and Drop into Split x5 (increase weight after first 2 sets)

(C) PL/Begginers OR WL/CF Open

PL or Beginners: Make up a workout you missed this week or learn/practice skills

WL and CR Open

  • Clean and Jerk 5 Min Warm Up, then 15 minute WOD:
  • Find a 1RM Clean and Jerk in 10 Minutes
  • When Time expires: Half Grace + Max Burpees in 5 Minutes
  • Write C+J and Burpee scores on board
  • 800m Jog
  • Clean Deadlift 4x3 @ 120% of 1RM
  • Mobility
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ROME, DAY 33: Friday, February 5, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 5 Strict Pull Ups and + 25 Jumping Jacks (next 2), 5 Kipping Pull Ups +25 Jumping Jacks (last 2)

(C) Equipment Set Up and Warm Up for Franny D

(D) Warm Up for Franny D

(E) 10 Minute AMRAP of

10 Thrusters 115/83
9 Pull Ups
8 Deadlifts 205/133
7 HSPUs (one bar only)

Heat 2

Heat 3

(F) 1 Mile Cooldown

(G) Full Mobility Cycle + Band Pull Aparts

Photo: Rafael Vega

Photo: Rafael Vega

ROME, DAY 16: Tuesday, January 19, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x10 Ring Rows (Next 4)

(C) 400m Jog + 400m Run

(D) 4x100m Sprints

(E) In heats as needed...

For Time
50 Cal Row
50 Thrusters 45/33
30 Pull Ups

(F) After Class Greatness

3 circuits of:
x5-10 snatch grip press
x5-10 lateral side tosses to wall/side
x5-10 press from the split
max ring rows or max unbroken muscle ups

Mobility after circuit work

Photo: Rafael Vega

Photo: Rafael Vega