CROSSFIT: September 21-27, 2015.

 

"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 21/15

SOB - Cycle 01

WOD -

Level 2-3 - SPORT

A. Snatch 4(70%x4)

B. Clean and jerk 4(70%x3)

>>>In Class

A. “HIIT Sqwaats”

Complete Every 4 min x 6 rounds

- 6 back squats @ 65 to 70%

- 10-12 C2B pull-ups

- 10 lateral box jumps @ 20/24”

Level 1 - HEALTH

A. “HIIT Sqwaats”

Complete Every 4 min x 6 rounds

- 6 back squats

- 10-12 pull-ups

- 10 lateral box jumps @ 18/20”

Elements

A. “HIIT Sqwaats”

Complete Every 4 min x 6 rounds

- 6 back squats

- 10-12 pull-ups or ring rows

- 10 lateral box jumps @ 12-18”

TUES September 22/15

SOB - Cycle 01

WOD -

Level 2-3 - SPORT

A. Stone over shoulder 3x10 @ moderate load

**10 reps unbroken on each set - choose loads based on loads available

B. HSPU’s “EDT” - Complete AMRAP unbroken sets of 5, 6, 7, or 8 kipping HSPU’s in 8min.

>>>In Class

A. Press + jerk 5(5+1)

B. Complete;

- 80 lunges

- 70 sit-ups

- 60 Alt DB snatches @ 35/55#

- 50 calorie row

- 40 empty bar good mornings

- 30 empty bar push press

- 20 empty bar thrusters

- 10 pistols/leg

>>>After class

A. 100 GHD sit-ups for time

**If this exercise is new to you than only complete 50 reps.  Be careful on these high rep exercises for midline.

Level 1 - HEALTH

A. Press + jerk 5(5+1)

B. Complete;

- 80 lunges

- 70 sit-ups

- 60 Alt DB snatches @ moderate load

- 50 calorie row

- 40 empty bar good mornings

- 30 empty bar push press

- 20 empty bar thrusters

- 10 pistols/leg

Elements

A. Press + jerk 5(5+1)

B. Complete;

- 80 lunges

- 70 sit-ups

- 60 Alt DB snatches @ moderate load

- 50 calorie row

- 40 empty bar good mornings

- 30 empty bar push press

- 20 empty bar thrusters

- 10 step-downs or squats

WED September 23/15

SOB - Cycle 01

WOD -

Level 2-3 - SPORT

A. Power snatch 5x12 - Every 2min @ 65/95#

>>>In Class

A. RDL’s 5x4 - build to heavy set

**Limited by back position and technique

B. “Quarter”

Complete 60sec of work every 4 min;

- 10 heavy unbroken DB cleans

- gym length sprints

6 rounds

Level 1 - HEALTH & Elements

A. RDL’s 5x4 - build to heavy set

**Limited by back position and technique

B. “Quarter”

Complete 60sec of work every 4 min;

- 10 heavy unbroken DB cleans

- gym length sprints

6 rounds

THURS September 24/15

SOB - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Tire flips 4x6

B. High hang vertical torso jumping snatches 2x5+1

C. Hang power snatch + hang snatch 2+2 - work to heavy set in 20 min

D. Volume - every min on the min;

- push-ups

- pull-ups

**Reps between 4-6

FRI September 25/15

SOB - Cycle 01

WOD -

Level 2-3 - SPORT

A. Snatch 4(75%x3)

B. Clean and jerk 4(75%x2)

C. DB press 4x12 (semi neutral grip)

>>>In Class

A. Front squat 4(70%x3)

B. “Open WOD 15.1”

AMRAP in 9 min

- 15 T2B

- 10 deadlifts @ 75/115#

- 5 power snatches @ 75/115#

Level 1 - HEALTH

A. Front squat 4x3

B. “Open WOD 15.1”

AMRAP in 9 min

- 15 T2B or hanging knee-ups

- 10 deadlifts @ 65/95#

- 5 power snatches @ 65/95#

Elements

A. Front squat 4x3

B. “Open WOD 15.1”

AMRAP in 9 min

- 15 Hanging knee-ups

- 10 deadlifts @ 55/75#

- 5 power snatches @ 55/75#

SAT September 26/15

SOB - Cycle 01

WOD -

Level 2-3 - SPORT

A. Tire flips 5x5 - heavy but unbroken

>>>In Class

A. Clean sumo deadlifts 5x4

B. “Gold star”

- Row 250m

- 10 speed burpees

Complete every 4 min x 6 rounds

>>>After class

A. Hanging strict T2B 40 total

Level 1 - HEALTH & Elements

A. Clean sumo deadlifts 5x4

B. “Gold star”

- Row 250m

- 10 speed burpees

Complete every 4 min x 6 rounds

SUN  September 27/15

SOB - Cycle 01

WOD -

A. Rope climbs - AMRAP in 8min **Do not push, just get work done

B. Touch and go clean and jerk 5x8 - build on first 3 sets to a heavy unbroken set and then pyramid down at same build to starting load on last set.

>>>In Class

A. Press + push press + push jerk 4x3+1+1 -build to a heavy set

B. “Gotham”

- 1 min box jumps @ 20/24”

- 1 min push-ups

- 1 min KBS @ 16/24kg

- 1 min wall ball 14/20#

4 rounds for reps, then;

- 1 min burpees to finish

Level 1 - HEALTH & Elements

A. Press + push press + push jerk 4x3+1+1 -build to a heavy set

B. “Gotham”

- 1 min box jumps @ 18/20”

- 1 min push-ups

- 1 min KBS @ 12/16kg

- 1 min wall ball 10/16#

4 rounds for reps, then;

- 1 min burpees to finish