CROSSFIT: October 05-11, 2015.

 

Now available on I-tunes (HERE)

"S.O.B."

 

Mon October 05/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. Strict HSPU’s - one strict rep every 30sec @ difficult scaling x 10 reps

B. Clean to thruster + jerk EMOM - 2+1 x 10 rounds

**build load to challenging load and maintain for the 10 min

>><In Class

A. “Mama Mia”

10 rounds for time

- 10 Power cleans @ 105/155#

- 10 ring dips

**Time cap of 20min

Level 1 - Health

A. “Mama Mia”

10 rounds for time

- 10 Power cleans @ 85/115#

- 10 parallel bar dips

**Time cap of 20min

Elements

A. “Mama Mia”

10 rounds for time

- 10 Power cleans @ 65/95#

- 10 push-ups

**Time cap of 20min

L2T - Level 2

- Assessment & program discussions

- Snatch based on time

TUES October 06/15

SOB - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

“Snatch progressions”

A. Drop snatch 2x6 (empty bar)

B. High hang vertical torso snatch 3x5 (empty bar)

C. High hang snatch 2x5 - light weight

D. Hang snatch 2x4 - moderate weights

E. Low hang snatch 3or 4 x3 - build loads

F. Parallel bar dips EMOM - 10 x reps (2-4 reps)

G. weighted front planks 3x30sec

T2W - Level 3

- Assessment & program discussions

- Snatch and Clean and jerk technique (from Wednesday)

WED October 07/15

SOB - Cycle 03

WOD -

Level 2-3 - Sport + Fitness

A. Snatch 4(77.5%x3)

B. Clean and jerk 4(77.5%x2)

>>>in Class

A. “HIIT Sqwaats2”

Complete Every 4 min x 6 rounds

- 6 back squats @ 70%

- 10-12 C2B pull-ups

- 10 lateral box jumps @ 20/24”

**Scale box jump overs to a height that allows you to move quickly throughout - no pausing.

Level 1 - Health

A. “HIIT Sqwaats2”

Complete Every 4 min x 6 rounds

- 6 back squats

- 10-12 pull-ups

- 10 lateral box jumps @ 18/20”

Elements

A. “HIIT Sqwaats2”

Complete Every 4 min x 6 rounds

- 6 back squats

- 10 pull-ups or ring rows

- 10 lateral box jumps @ 12/18”

L2T - Level 2

- Snatch and Clean and Jerk technique

THURS October 08/15

SOB - Cycle 03

WOD -

Level 2-3 - Sport + Fitness

A. Sandbag or keg clean and press 4x10

**This will equal a light load due to higher reps

B. HS Walking practice 4 x gym length (minimum 4x20’) or wall runs 4x 20-30 taps

C. AMRAP in 6 min;

- 6-12 unbroken  HSPU’s

- 50 DU’s

**stretch the unbroken HSPU sets a bit past your comfort range to ensure this is not a barn burner workout.

ALL LEVELS

>>>In Class

A. Axle press + jerk 4(5+1)

B. “Jetta”

Complete 5 rounds for time:

- 10 95/135# Axle shoulder to overhead

-  10 T2B

-  10 burpess

**Time cap 13 min

**Scale load on axle to a moderate load

T2W - Level 3

- Pre-work

WOD:

- For total time, women will complete, then men will complete:

- 50 GHD sit-ups

- 50 Muscle-ups

- 50 hang power cleans @ 135/205#

**Time cap “None”

(men will go first)

FRI October 09/15

SOB - Cycle 03

WOD -

Level 2-3 - Sport + Fitness

A. High hang vertical torso snatch 2x5 - light

B. High hang snatch 1x5 - (5-10# heavier than A.)

C. Hang snatch 3(70%4)

D. Low hang snatch 3(70%x3)

E. Snatch 3(70%x3)

F. OHS 95/135# x 60 reps

ALL LEVELS

>>>In Class

A. “Monte Carlo”

Complete;

- 4 deadlifts

- 10-15 push-ups

- 4 gym width sprints

Every 4 min x 7 rounds

**Set deadlift load at heavy and push-ups need to be unbroken

SAT October 10/15

SOB - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. “Jennifer” - HERO

Complete as many rounds as possible in 26 min of;

- 10 pull-ups

- 15 KBS 16/24kg

- 20 box jumps @ 20/24”

SUN  October 11/15

SOB - Cycle 03

WOD -

Level 2-3 - Sport + Fitness

A. Snatch 4(80%x2)

B. Clean and jerk 4(80%x2)

>>>In Class

A. Back squats 4.2.4.2

**Small wave building on the last two sets from the first two. (jump 5-10% from the first 4 to the first 2.

B. TEAM WOD

“Johnny Moo”

AMRAP in 14 min

Complete the following alternating partners on each round.

- 2 deadlift @ 205/315#

- 4 bar over burpees

- 6 35/55# DB push press

Level 1 - Health

A. Back squats 4.2.4.2

B. TEAM WOD

“Johnny Moo”

AMRAP in 14 min

Complete the following alternating partners on each round.

- 2 deadlift @ 145/225#

- 4 bar over burpees

- 6 20/40# DB push press

Elements

A. Back squats 4x4

B. TEAM WOD

“Johnny Moo”

AMRAP in 14 min

Complete the following alternating partners on each round.

- 2 deadlift @ heavy load

- 4 bar over burpees

- 6 DB push press @ moderate load