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Tuesday, 19 April 2016 00:00

The Handoff

Strength

EMOM 9

Min 1-3: 2 High Hang Power Snatch (from hip pocket)

Min 4-6: 1 Hang Power Snatch (right above knee)

Min 7-9: 1 Power Snatch

 

WOD

For Time:

15 Burpees

30 Hang Power Cleans 115/75 (RX+ 135/95)

15 Lateral Burpees over bar

20 Push Jerk

15 Bar Facing Burpees

10 Snatch (any way)

*15 minute cap

 

AFTER PARTY

40 Overhead or Front Rack Lunge with KB

(10 steps with KB in right, then 10 with KB in left)

 

Tuesday, 29 March 2016 00:00

Tilt-o-whirl

Strength

EMOM 10

Min 1-3: 1 Hang Power Cleans (Light to work on positioning)

Min 4-6: 1 Segment Power Clean (2 second pause AT knee)

Min 7-10: 1 Power Clean

*The progression is designed to work on proper movement off the floor.  Weight can be progressive as long as positioning is correct!

WOD

For Total Time:

3 Rounds

10 Power Cleans 135/95

10 Burpees

~Rest 3 Minutes and adjust weight~

3 Rounds

10 Push Jerks 115/75

10 Burpees

After Party

3 rounds

-Plate Pinch Walk around rig

-Max Effort Hollow Hold

*rest as needed, weight = athlete's choice

Thursday, 17 March 2016 00:00

Luck of the Irish

Skill Work

Drop Snatch (from rack)

5 x 2 for quality

*The purpose of this movement is to work on speed under the bar as well as correct foot and bar placement.  There is no dip/drive so weight will be limited.  Athlete's choice to catch in low power position or full squat.

 

WOD

3 x 3 minute Clock

Buy In:

400 m Run

18 KBS 53/35

~then AMRAP: burpees to 6" target

*1 minute rest in between 

AFTER PARTY

Coach approved goat work and mobility

 

Monday, 14 March 2016 00:00

Jaw Drop

Strength

Back Squat 

Warm Up Properly on barbell

3 x 4 @ ~75% (If you don't know your max, you can work at ~85% of your heavy set of 4 from 2/29)

WOD

FOR TIME:

50 Calorie Row

40 Thrusters 95/65

30 Burpees over Barbell

*12 Minute Cap

After Party

EMOM 5

Strict Pull Ups (Rep Count = Athlete's Choice)

Thursday, 03 March 2016 00:00

Seeing Double

*We will be doing a mobility class tonight at 7 p.m. NO PILATES. All are welcome.

Technique Drill

"Burgener Warm Up"

1 Round with PVC then 1 Round with Empty Barbell 3 reps each on coach's cue.

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Land 2" 4" 6"

5. Snatch Drop

6. Hang Power Snatch


*Non Open Athletes may add light weights to Hang Power Snatch

Partner WOD

Each partner takes turns rowing intervals of 100, 200, 300, 400, 500

~THEN~

200 Double Unders (switch every 20)

150 Sit Ups (switch every 15)

100 Step Ups 24"/20 (switch every 10)

50 Burpees (switch every 5)

-OR-

Come in to move around with "Rowling".  Current top score is 19!

Thursday, 04 February 2016 00:00

Death By Russians Swings

Technique Primer

EMOM 5

Build up to 75-80% of your 1 RM Power or Full Snatch (Athletes Choice) by doing 1 Segment Snatch (2 Second Pause at knee) progressive

This is your warm up so start light and work on form.

Strength

Immediately

Every :45 for 8 Rounds (6 Minutes Total)

1 Snatch (Power or Full) 75-80% of 1 RM

 

WOD

Death By Russian Swings and Burpee over KB (10 minutes)

Min 1 = 1 Russian Swing 70/53 + 1 Burpee over KB

Min 2 = 2 Russian Swings + 2 Burpees

Min 3 = 3 Russian Swings + 3 Burpees

etc.

*Once you fail, immediately start 10 Sit Ups the following minute. Each minute after add 3 more Sit Ups.

**Score = Round you completely plus extra reps the next minute (Everyone get 10!)

 

After Party

Coach Approved Goat Work or Tabata Row

Mobility

1 Minute Banded Shoulder Stretch

15 Pass Throughs

15 Push Aways

Monday, 25 January 2016 00:00

13.1&14.2 Mash Up

Strength

Hang Power Snatch (Check results from 12/10)

Minutes 1 & 2 = 2 @ 60%

Minutes 3 & 4 = 2 @ 70%

Minutes 5 & 6 = 2 @ 80%

Minutes 7 & 8 = 1 @ ~85-90%

 

WOD

For Time:

4 Rounds For Time:

10 Burpees to 6" Target

5 Power Snatches 95/65

5 OHS

10 Chest to Bar Pull Ups

*rest 1 minute after each round

**17 minute time cap

***goal is unbroken movements

After Party

EMOM 5 

20 Sit Ups

Mobility

Banded Shoulder Stretch 1 Minute each side

Couch Stretch 1 minute each side

Friday, 22 January 2016 00:00

Snow Storm Prep

For Time:


100 Thrusters 65/45

75 Wall Balls 20/14

50 Pull Ups

25 Burpees

*25 minute time cap

**Break it up however you want.

***5 extra burpee penalty for dropping a bar with 10s from the top without control - Happy Friday!

Tuesday, 19 January 2016 00:00

Weight On Your Shoulders

Strength

Back Squat

5 @ 55%

4 @ 65%

3 @ 75%

4 x 2 @ 80%

 

WOD

5 RFT:

10 Back Rack Lunges 115/75 (R + L = 2)

10 Burpees

10 Sit Ups

 

After Party

Tabata Hand Stand Hold

*take a whole round off rather than doing many partial rounds

**scale with high plank hold feet on box or with hand stand work

Mobility

Couch Stretch

15 Push Aways

 

Tuesday, 12 January 2016 00:00

Cement Mixer

Strength

Back Squat 

5 @ 55%

4 @ 65%

3 @ 75%

3 x 2 @ 80%

 

WOD

5 RFT

8 Front Squats 135/95 (155/105 RX+)

10 Burpees

12 Deadlifts

*15 min time cap

After Party

Toes to Bar Skill Work

RX = 3 x ME Unbroken Toes to Bar for Quality

Scaled = progression work https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-5-6/

Mobility

3 Position Counch Stretch

15 Push Aways

 

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