Wednesday, July 29, 2015

CrossFit Workout - Thursday 7/30/15

clean & jerk 1-1-1-1-1

Perform two singles at each weight before increasing, rest as needed.  Begin your first set of singles at 50-60% of your 1 rep max. Target your last set to be above 90% of your 1 rep max.  You choose between full squat or power clean.

Warmup: 3 rounds, 300 meter row, 10 air squats, 10 pushups, 10 back extensions, 5 clean & jerk. Use light, increasing weight sets of C&J in the warmup before beginning workout.
Mobillity:  Wrist stretches & lat mobility (roller or Lax ball)

Cool down: 100 face pulls while holding the bottom of a squat.

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Tuesday, July 28, 2015

CrossFit Workout - Wednesday 7/29/15

A Different Kind of Wednesday

We're laying low tomorrow with skill based static hold and SMR day due.  Don't worry, it will be plenty hard. You will sweat your butt off, you just won't have to worry about passing out in the heat.

Static holds:
ring support
L-hang
weighted side plank
crane stance - balance on DB

SMR;
roll out quads/hamstrings
lacrosse ball scaps and lats
glute smash

Show up and see how long for each. It will take an entire hour.



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Monday, July 27, 2015

CrossFit Workout - Tuesday 7/28/15

"Jackie"

1000 meter row
50 thruster  45/30
30 pullups



This week will be very hot and humid through the weekend, so keep plenty of water on hand throughout the day.  We'll be lightening the intensity and shortening the WODs just a bit this week.

Recommended additional strength work. Spend 15-20 minutes on grip work. We'll have the AfterWOD full of plenty of choices.


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Sunday, July 26, 2015

CrossFit Workout - Monday 7/27/15

toes to bar - 50 reps for time
rest 1-2 minutes
hollow rocks - 100 reps for time
rest 1-2 minutes
pushups (hand release) - 100 reps for time
rest 1-2 minutes
one arm KB swing - 150 reps for time

Take a mini-whiteboard and time your own scores.  Alternate arms, switching at the top, for the KB swings. Use 10 to 15 pounds lighter than your usual 2 arm swing.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: 1600 meter run (Detroit x 4) or 2000 meter row, for time




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CrossFit Workout - Saturday 7/25/15

"Triple 7's"

Results to be posted soon


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Thursday, July 23, 2015

CrossFit Workout - Friday 7/24/15

3 rounds for time of

500 meter (row and run, alternate)
25 goblet squat 55/36
25 air squat

** Jacked version, 4 rounds - alternating run and row, start with either one.

Warmup: CF Cleveland AB routine, 15 reps each x 4 rounds with a 200m run each round
Cool down:  Weighted plank holds, 60 seconds


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Wednesday, July 22, 2015

CrossFit Workout - Thursday 7/23/15

for time, 10-->1 down ladder of

deadlift  1x bodyweight
ring dip

Recommended Additional Lifting:  Snatch grip deadlift 3-3-3-3-3

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