Sunday Weekly Prep: September 18, 2015

HOUR 1

(A) Intro to CrossFit

(B) Mobility Cycle

(C) Good Mornings -> Deadlifts -> Sumo Deadlifts

(D) Hang Power Clean

(E) Press -> Push Press -> Push Jerk

(F) Air Squats -> Wall Balls

5 Minute Intermission (Regulars: Roll Out)

HOUR 2

(A) Mobility Cycle

(B) Run 200m

(C) Review

Burpees
Ab Mat Sit Ups
Ring Rows

(D) WOD Set Up

(E) For Time (In any order):

200m Run
20 Ab mat Sit Ups
20 Ring Rows
20 Barbell Push Press (Advanced: 95/65)
20 Wall Balls
20 Air Squats
20 Burpees
20 Hang Power Cleans (Advanced 95/65)

(F) Cooldown

ROME, DAY 65: Tuesday, March 8, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts and Front Squats ... Work Up to a Heavy Set of 3 by last set

(C) Class: Thrusters; CF Open/Advanced Atheltes: Thruster, OH Squats

  • 30 Barbell Thrusters (Or 15 Thrusters + 15 OHSquats), 30 Box Jumps, (CFOpen: Max Unbroken MUs), Rest
  • 20 Barbell Thrusters (Or 11 Thrusters + 11 OHSquats) 95/65, 20 Box Jumps, (CFOpen: Max Unbroken MUs) Rest
  • 15 Barbell Thrusters (Or 8 Thrusters + 8 OHS Squats) 115/75, 15 Box Jumps, (CF Open: Max Unbroken MU), Rest
  • 10 Barbell Thrusters 125-135/85-95, NO BOX JUMPS, NO MUs

(D) Mobility Cycle/Muscle Mash

ON RAMP SUNDAY +Weekly Preview: March 6, 2016

(A) Intro + Muscle Mash + Mobility @ V16

(B) 400m Jog + 200m Run

(C) Monday Prep

  • Bench Press
  • Deadlift
  • Handstands -> Handstand Push Ups -> Pike Push Ups -> Wall Walks/Climbers

(D) Tuesday Prep

  • Air Squats -> Wall Balls -> Front Squats, Press -> Push Press -> Thruster
  • Kettlebell Alternatives to Front Squats/Press/PPress/Thruster
  • Box Jumps

(E) Thursday Prep

  • Russian and American Swings
  • Jumping Pull Ups -> Static Pull Ups -> Kipping Pull Ups -> Banded Pull Ups -> Pull Up Negatives -> Bent-Over Barbell Rows

(F) Time Permitting: Review Rowing on Concept 2

(G) Trainer's Choice of WOD

Coming Monday? Skip trainer's WOD @ end of class.

  CrossFit Open 2016 Week 3

CrossFit Open 2016 Week 3

ROME, DAY 60: Thursday, March 3, 2016

Today is a make-up day ... however, I have included a WOD for those of you not coming on Friday.

(A) Muscle Mash

(B) Mobility + X

(C) PL/Beginners OR Weightlifting/CF OPen

PL/Beginners:
CF BlackJack: For time do 20 Push Ups, 1 Sit Up, 19, Push Ups, 2 Sit Ups, etc. ... end with 1 Push Up, 20 Sit Ups

WL/CFOpen:

  • Mobility + BPA and Muscle Snatch (1st 4), + Snatch Balance x5, adding weight each set (Next 4)
  • Work up to 70% of Max Power Snatch
  • Work up to 70% of Max Snatch
  • Muscle Mash
 Gail. CrossFit Black Jack.

Gail. CrossFit Black Jack.