CROSSFIT: October 19-25, 2015

 

"S.O.B."

 

Mon October 19/15

SOB - Cycle 04

WOD -

Level 2+3 - Fitness & Sport

A. Snatch 4(82.5%x2)

B. Clean and jerk 4(82.5%x2)

>>>In Class

A. Back squats 50%xreps

B. “The Piz”

AMRAP in 13min

- 13 DB Push press @ 35/50#

- 13 lateral box jumps overs 18/24”

- 13 T2B

Level 1 - Health

A. Back squats 50%xreps

B. “The Piz”

AMRAP in 13min

- 13 DB Push press @ 20/30#

- 13 lateral box jumps overs 12/18”

- 13 T2B or hanging knee-ups

Elements

A. Back squats 50%xreps

(do not go to failure)

B. “The Piz”

AMRAP in 13min

- 13 DB Push press @ light loads

- 13 lateral box jumps overs

- 13 hanging knee-ups or v-ups

L2T - Level 2

- Snatch and Jerk progressions

- Upper body pulling progressions (ring row, pull-up, kipping pull-up, MU’s)

TUES October 20/15

SOB - Cycle 04

WOD -

Level 2+3 - Fitness & Sport

A. D-ball wallballs 20/25# to 10’ 5x15-20 (I know your legs hurt)

>>>In class

A. Clean sumo grip deadlifts 5x2

B. “Bees Knees”

Complete 6 rounds for time;

- 12 80/135# bench press

- 12 pull-ups

**Time cap 13 min

>>>After class

A. Hanging garhammers 4x10 @ 3010

Level 1 - Health & Elements

A. Clean sumo grip deadlifts 5x2

B. “Bees Knees”

Complete 6 rounds for time;

- 12 bench press @ light load

- 12 pull-ups or ring rows

**Time cap 13 min

T2W - Level 3

A. Upper body pulling variation  (ring row, pull-up, kipping, MU) - discussion on mechanics

B. Pre-work

C. MU’s EMOM in 10min

- Variations and regressions

D. Clean sumo grip deads 3x2 - technique

E. Snatch speed ladder - start at 50% and add 5or 10# per set and move to maximal as fast as possible (2 misses each)

F. “DT”

5 rounds for time of;

- 12 105/155# deadlifts

- 9 105/155# power cleans

- 6 105/155# push jerks

WED October 21/15

SOB - Cycle 04

WOD -

Level 2+3 - Fitness & Sport

A. EDT Strict HSPU’s in 4 min

- Choose reps between 1-3 unbroken

B. EDT HSPU’s kipping in 4 min

- Choose reps between 4-8 unbroken

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

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

D. Press 3x8 - moderate loads

>>>In class

A. “2500Puke”

- Row 2500m

- 100 KBS @ 16/24 kg

- 200 DU’s

- 50 burpees

**Time cap 26min

Level 1 - Health & Elements

A. “2500Puke”

- Row 1500 or 2000m

- 100 KBS @ moderate load

- 200 DU’s or single skips

- 35 or 50  burpees

**Time cap 26min

L2T - Level 2

A. Snatch and Jerk technique

B. Pressing patterns (push-ups, dip, press, push press, HSPU’s)

C. Press 3x8 moderate loads

THURS October 22/15

SOB - Cycle 04

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

A. Snatch technique - 5 min with bar

B. Rowing technique

C. “2014 Regionals Chipper”

For time

- 50 Calorie row

- 50 box jump overs 18/24”

- 50 deadlifts 120/180#

- 50 wallball @ 14/20

- 50 ring dips

- 50 wallball @ 14/20

- 50 deadlifts @ 120/180#

- 50 box jump overs 18/24”

- 50 calorie row

**Time cap 30min (was 21min)

FRI October 23/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Snatch 4(82.5%x2)

B. Clean and jerk 4(82.5%x2)

>>>In Class

A. “HIIT Sqwaats4”

Complete Every 4 min x 7 rounds

- 6 back squats @ 72.5%

- 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 & Elements

A. “HIIT Sqwaats4”

Complete Every 4 min x 7 rounds

- 6 back squats

- 10 pull-ups or ring rows

- 10 lateral box jumps @ 12/18”

SAT October 24/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Sandbag zercher carry x6 gym lengths @ heavy load

B. 10 sets of unbroken MU’s (keep reps the same on all sets and go unbroken throughout)

>>>In Class

A. “Cindy” - BENCHMARK

AMRAP in 20 min of;

- 5-pull-ups

- 10 push-ups

- 15 squats

**take into account yesterdays wod and DOMS.

Level 1 - Health & Elements

A. “Cindy” - BENCHMARK

AMRAP in 20 min of;

- 5-pull-ups

- 10 push-ups

- 15 squats

**Scale reps to 4-8-12 if necessary

SUN  October 25/15

SOB - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Power snatch 4.3.2.4.3.2.

- Build to heavy set on last 2, first wave should be moderate.

>>>In Class

A. “Laurier”

Complete in partners 20 rounds for time of;

- 4 deadlifts @ 205/315

- 40 DU’s

**Tag partners each round and complete all 20 rounds (10 each) for time

**32min time cap

Level 1 - Health & Elements

A. “Laurier”

Complete in partners 20 rounds for time of;

- 4 deadlifts @ moderate to heavy load

- 40 DU’s or skips

**Tag partners each round and complete all 20 rounds (10 each) for time

**32min time cap