CROSSFIT: Sept 28- Oct 04, 2015.

 

A very interesting book I am reading right now - "How children Succeed" by Paul Tough.  Kids require "grit" and some of the conventional wisdom of how we raise and educate our children needs to be challenged.  In the video above Paul Tough discusses his book and the research on what it takes kids to succeed.

"S.O.B."

 

NEW WARM-UP PROTOCOL

Part A:

(All done with PVC Pipe) Pass throughs, Behind the neck presses, good mornings, hip hinge rotations, core rotations, leg sings (side to side and back and forth), high hang snatch jump shrugs + high hang power snatch.

Part B:

Level 1+2 - 10 kip swings, 10 push-ups, 10 ring rows, 10 prisoner squats, 20 sec hollow rock hold x 3 rounds

Level 3 - 10 kip swings, 10 push-ups, 10 prisoner squats, 20 sec hollow rock hold x 2 rounds, then 10 pull-ups, 10 HSPU's (strict and kipping - choice of transition), 10 pistols, unbroken set of strict T2B (max 10)

Mon September 28/15

SOB - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Drop clean 3x5 (very light

B. High hang clean 2x5 - moderate

C. Hang clean 2x3 - heavy

D. Low hang clean 2x3 - heavy

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

F. Weighted front planks 3x 30sec (heavy)

TUES September 29/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. Snatch 4(75%x3)

B. Clean and jerk 4(75%x2)

>>>in Class

A. “Mayhem”

Complete every 5 min x 6 rounds;

- 6 Back squats

- 10-12 HSPU’s (1-4 strict + kipping)

- 6 Gym width sprints

Level 1 - Health & Elements

A. “Mayhem”

Complete every 5 min x 6 rounds;

- 6 Back squats

- 10-12 DB push press or HS hold (30sec)

- 6 Gym width sprints

WED September 30/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. Sandbag shouldering 4x6-10/shoulder @ heavy bag

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

>>>In Class

A. Push press + jerk 5(4+1) - build to heavy set

B. “Caron”

AMRAP In 16min

- 12 power clean and jerk @ 95/135#

- 6 MU’s

>>>After class

A. Hanging garhammers or knee-ups 5x5 @ 3010 tempo

Level 1 - Health

A. Push press + jerk 5(4+1) - build to heavy set

B. “Caron”

AMRAP In 16min

- 12 power clean and jerk @ 75/105#

- 12 pull-ups

Elements

A. Push press + jerk 5(4+1) - build to heavy set

B. “Caron”

AMRAP In 16min

- 12 hang power cleans or deadlifts

- 12 pull-ups or ring rows

THURS October 01/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. 50 Power snatch for time - 95/135#

>>>In Class

A. “Grit”

Complete in 60sec of work every 4 min

- 5 deadlifts @ heavy load

- Double rope undulations

Level 1 - Health & Elements

A. “Grit”

Complete in 60sec of work every 4 min

- 5 deadlifts @ heavy load

- Double rope undulations

FRI October 02/15

SOB - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Volume - every min on the min for 12 min

- push-ups

- pull-ups

**Reps between 4-6

B. Farmers walk 5x 2 gym lengths - build loads

C. “Ahhh Snap”

2000 m row time

SAT October 03/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. Snatch 4(77.5%x3)

B. Clean and jerk 4(77.5%x2)

>>>in Class

A. Paused back squats 5x2 - build loads

B. “Sucks”

AMRAP in 12 min of;

- 50 DU’s

- 20 KBS @ 16/24 kg

- 15 burpees

Level 1 - Health

A. Paused back squats 5x2 - build loads

B. “Sucks”

AMRAP in 12 min of;

- 50 DU’s or skip ropes

- 20 KBS @ 12/16  kg

- 15 burpees

Elements

A. Paused back squats 5x2 - build loads

B. “Sucks”

AMRAP in 12 min of;

- 50 skip ropes

- 20 KBS @ light load

- 10 burpees

SUN  October 04/15

SOB - Cycle 02

WOD -

Level 2-3 - Sport + Fitness

A. Sandbag carries 5 x 2 gym lengths @ heavy load

**No shouldering load, carry across the chest

B. T2B - AMRAP in 6min of unbroken sets of 8

**Maintain ROM throughout

>>>In Class

A. Clean sumo deadlifts 5x3

B. HERO “Tommy V”

- 21 thrusters 75/115#

- 12 rope climbs

- 15 thrusters 75/115#

- 9 rope climbs

- 9 thrusters 75/115#

-6 rope climbs

Level 1 - Health

A. Clean sumo deadlifts 5x3

B. HERO “Tommy V”

- 21 thrusters 55/75#

- 12 ½ or lying rope climbs

- 15 thrusters 55/75#

- 9 ½ or lying rope climbs

- 9 thrusters 55/75#

-6 ½ or lying rope climbs

Elements

A. Clean sumo deadlifts 5x3

B. HERO “Tommy V”

- 21 thrusters 55/75#

- 21 pull-ups or ring rows

- 15 thrusters 55/75#

- 15 pull-ups or ring rows

- 9 thrusters 55/75#

- 9 pull-ups or ring rows