SkillStrength 1.1 + Weekly Preview: Monday, March 28, 2016

SkillStrength = Skill + Strength OR: Skill before Strength

1.1 = Week 1, Day 1

(A) Muscle Mash

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

Today we will mobilize as a class rather than individually

(C) Hold Circuit 1 (30s/30s) <---- this means 30s ON/30s OFF

Plank -> Left Hand Plank (Not side plank) -> Right Hand Plank (Not side plank) -> Left Hand Plank (Not side plank) -> Right Hand Plank (Not side plank)

(D) Two and One Arm Russian Kettlebell Swings Review and Practice

  • Two Arm: 2x10
  • One Arm (Alternating): 1x20

(E) Strict Press Review and Practice + Pass/Fail Test

PASS

Strict Press (w/dead pause at shoulders) 5x5 (Medium Heavy) + x10 Alternating One Arm R. Kettlebell Swings (Heavy)

FAIL

5 sets of: x5 Barbell Press, x10 Bottoms-Up Kettlebell Press/Side + x10 Alternating One Arm R. Kettlebell Swings

(F) Athlete's Choice Cooldown

SS Week 1

SS Week 1

ON RAMP SUNDAY: December 13, 2015

Two hour class from 10:15 a.m. to 12:15 p.m.

Agenda

  • Trainer and Student Greeting/Intro
  • Mobility at CrossFit V16
  • Deep Lunges/Perfect Stretch
  • Side Lunges
  • Pigeon
  • Wall Facing Squats and modifications
  • Couch Stretch
  • Good Mornings
  • Pass Throughs
  • Around the Worlds

Movements

  • Air Squat -> Wall Balls
  • Russian Kettlebell Swings -> One Arm Swings
  • Air Squats (again) -> Kettlebell Thrusters
  • Rowing Tutorial (review from last week)
  • Deadlifts -> Sumo Deadlifts
  • Burpees -> Push Ups -> Bench Press -> Close Grip Bench Press
  • Prowler Push
  • Trainer's Choice of conditioning workout
Twins.      Photo: Rafael Vega

Twins.   Photo: Rafael Vega

ON RAMP SUNDAY: November 15, 2015

10:15 a.m. to 12:15 p.m.

Agenda:

  • Learn how regular classes are run
    • CrossFit V16 Mobility
    • Powerlifting vs. Weightlifting tracks
      • Powerlifting: Deadlift, Squat, Bench, Press
      • Weightlifting: Clean + Jerk, Snatch
    • Kettlebells
    • Gymnastic/Bodyweight Movements

We will cover as much material as possible in our two hours through hands on instruction

PROJECT OPEN DAY 68: Saturday, November 7, 2015

NOTE FOR SATURDAYS: Classes will now start at 9:15 a.m. and 10:45 a.m.

(A) Muscle Mash (5 min)

(B) Mobility + Band Pull Apart Cycle (3 with elbows at side, 3 to chest, 3 overhead ... 1st 4 movements), 4-8 Elevated feet ring rows (20 min cut off)

(C) Bar and Ring Muscle Up Progressions (10 min cut off)

(E) Equipment Set Up and Independent Movement Warm Up

Trainer, please gather all beginners into same station. Review movements primarily for first station. Review other stations on the 5 minute breaks between the EMOMs.

(F) EMOMs Revenge (40 minutes)

  1. EMOM for 10 Minutes
    • 3 Handstand Push Ups (Rx+ ... work at a deficit); Sub = 1 Wall Climber
    • 6 Toes to Bar; Sub V ups
    • FIVE MINUTE BREAK AFTER EMOM 1
  2. EMOM for 10 Minutes
    • 4 Russian KB Swings
    • 4 American KB Swings
    • 4 Russian KB Swings
    • FIVE MINUTE BREAK AFTER EMOM 2
  3. EMOM for 10 Minutes
    • 5 Hollow Rocks
    • 5 Superman Rocks
    • 5 Burpees
    • FIVE MINUTE BREAK AFTER EMOM 3
Luis reconsiders last night's beers.&nbsp;    Photo: Rafael Vega

Luis reconsiders last night's beers.  Photo: Rafael Vega

PROJECT OPEN DAY 37: Tuesday, October 6, 2015

(A) Muscle Mash + Equipment Set Up

(B) Mobility + Back Squat 8x5 (last set at 75% of 1RM)

(C) Back Squat 2-3x3 @ 80%

(D) Weightlifting OR Powerlifting

WL:
Muscle Snatch 3x3 @ 50%
Power Snatch + Snatch Balance 3x(1+1) @ 60%
Snatch from Hips 3x5 @ 65%
Snatch Deadlift + 3s Pause at Knees 5x3 @ 100% of Snatch 1RM

PL:
Strict Press + Russian Swings x15
9x5 @ 75% (Push Press if you reach failure midset then drop weight on next set)

Photo: Rafael Vega

Photo: Rafael Vega