*if doing Opens WOD Monday
A. Front Squat - build to heavy triple, but NOT max
B. amrap 10 @80
250m Row
20 walking lunges
15 GHD Situps
rest 3
5 min on AD @80%
rest 3
7 min Recovery Row @Z1
*If doing Opens WOD Sunday
A. 2k Row - first 500m @70%, second 500 @80, 3rd at 85%, 250m @90, 150m @95, 100m at Z1
B. :20 @90% on AD; rest 2:30, x 5
C. 3 rds
10 Muscle Snatch (barbell)
10 Double Unders
20m Shuttle Relay
D. 10 TGU - lightweight; alt arms
E. Mobility - foam rolling, recover
Friday, February 28, 2014
Friday, 022814
Am session :
3-4 x 500m row @80-85% ; rest 3-4 min between
Warmup prior to 14.1 in PM
2k Row
- first 250m @70
500m @75
500m@80
250m @85
250m @90
250m @95
+followers by
Emom x 10
Odd: 15 Double Unders
Even: 5 power Snatch's (ur weight)
+
5 min in AB @70%
+
Mobility
*focus on internal rotation of shoulder + thoracic + lots of focus on ankles, calves and hamstrings.
14.1
Followed by....
Back Squat 3x3 @83%
+
DB Row 4-5 sets of 4-6 reps; resting :30 between arms
+
10 min recovery row @Z1
Wednesday, February 26, 2014
Thursday, 022714
A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>
A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.Join us at CFF tonight; 8pm - as we watch the Opens Announcement together.
Rest today! Recovery and mentally prepare for tomorrow!
Tuesday, February 25, 2014
Wed, 022614
A1. Deadlift x 5 @225/153; rest :30
A2. 5 HSPU x 5; rest :30
B.
amrap 5 @80%
5 c2b
10 box jumps
5 t2b
10 kb swings (53/35)
rest 5
amrap 10 @80%
250m Row
5 Cal AB
5 TnG Clean & Jerks (135/93)
rest 5
amrap 5 @80%
5 HPC (95/63)
5 FS
10 Cal Rower
Monday, February 24, 2014
Tuesday, 022514
am:
3k row @85-90%
+
Front Squat - with 2 second pause in hole, build to heavy double ; NO Failures
pm:
A. Snatch Cluster 5.5.5 - build to HEAVY in cluster; rest :20; rest 3 min
*no pressouts, think technical, not struggle with shit form
B. OHS :30 of max reps x 4; rest :30 @115/83
C.
250m Row
20 Wall Balls (20/14 to 10')
15 Kb Swings (70/53)
10 Burpees
5 Muscle Ups (for those who can string these together unbroken)
x 2 rounds; resting 1.5x (work time of rounds 1)
3k row @85-90%
+
Front Squat - with 2 second pause in hole, build to heavy double ; NO Failures
pm:
A. Snatch Cluster 5.5.5 - build to HEAVY in cluster; rest :20; rest 3 min
*no pressouts, think technical, not struggle with shit form
B. OHS :30 of max reps x 4; rest :30 @115/83
C.
250m Row
20 Wall Balls (20/14 to 10')
15 Kb Swings (70/53)
10 Burpees
5 Muscle Ups (for those who can string these together unbroken)
x 2 rounds; resting 1.5x (work time of rounds 1)
Kellie, 227# FS
Sunday, February 23, 2014
Monday, 022414
am:
A. :30 on HARD :30 on EASY x 15 min on Rowerrest 5-10
C. Back Squat 3x5@75%
D. Recovery
pm:
A. Hang Clean + TnG Clean - build to heavy single
B.
21 C2b pull ups
9 thrusters @ 105/73
15 C2B pull ups
15 thrusters @ 105/73
9 C2B pull ups
21 thrusters @ 105/73
Labels:
Back Squat,
Complex,
Hang Clean,
Opens WOD,
Prep Work,
WOD
Friday, February 21, 2014
Saturday - Comp Training Day
A. 1RM SqT Clean Thruster *regionals standards - catch, feet can't move. No thruster jerk
B. AMRAP 5 - opens wod 11.3 - SqT Clean Thruster / SqT clean & jerk (165/110)
C. W/ time cap:
10 Muscle Ups
1k Row
20 HSPU
20 Power Cleans (155/108)
30 c2B
30 Burpees
40 Box Jumps (24/20)
40 T2B
Thursday, February 20, 2014
Friday, 022014
Team
am:
A.
:20 @97% on AB; rest 2:30 x 8
+
3 rds NFT; 80%
2 Muscle Ups
10 Wall Ball (20/14)
20 Double Unders
pm:
A. Back SqT - with 2 second pause, up to heavy Triple
B.
30 Muscle Ups
200 Double Unders
100 Wall Balls (20/14)
Wednesday, February 19, 2014
Thursday, 021914
Future of CrossFit - Future Games Competitor
A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>
A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.Tuesday, February 18, 2014
Wed, 021814
am:
amrap 10@85
300m Row
20 Double Unders
10 Box Jumps (24/20)
rest 4
amrap 10@90
6 cal AB
9 Thrusters (115/83)
12 Pullups (c2B for those who can rep these)
rest 4
10 min on AB @80%
+
Light TGU Work & DB Row
pm:
A. Front Squat - build to 2RM
B. Split Jerk - build to 2RM
Monday, February 17, 2014
Tuesday, 021714
am:
:30 on HARD
:30 on EASY
x 10 min on Rower
+
Rehab Scap Work
B. Power Clean - 5 rep TnG : build
pm:
A.
10 T2B
30 Power Cleans 95/63
20 T2B
20 Power Cleans 135/93
30 T2B
10 Power cleans 185/123
:30 on HARD
:30 on EASY
x 10 min on Rower
+
Rehab Scap Work
B. Power Clean - 5 rep TnG : build
pm:
A.
10 T2B
30 Power Cleans 95/63
20 T2B
20 Power Cleans 135/93
30 T2B
10 Power cleans 185/123
rest
B. EMOM x 16
Odd: Strict HSPU (athlete specific)
Even: GHD Situps x 8 reps WEIGHTED
Sunday, February 16, 2014
Monday, 021614
AM
A. Snatch - climb to heavy double, NOT TnG …then go to 5 x 2 @75%; speed work
B. 50 FS for time @ 75%.. taken from rack
rest 10 minutes
C. 10 minute max cal on AB
Pm
15 minutes on the clock
50 S2O @ 95/63
60 burpees over barbell
70 kb swings @ 70/53
250 double unders
Friday, February 14, 2014
Sat, 021414
Good luck to LiveFree Weighifting Athletes competing today at the Atlantic State Championships!
A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>
A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.Thursday, February 13, 2014
Friday, 021414
am:
A. 7 min of burpees - test ; to 6' target
pm:
20 thrusters, 95/63#
10 T2B
20 thrusters, 135/93#
20 T2B
20 thrusters, 155/108#
30 T2B
Thursday, 021314
A. Back Squat - climb to heavy triple; max isn't the focus
B. 1x AMRAP - Pullups
C.
30 sec. amrap kb swing, 70#
30 sec. power Clean (115/83)
30 sec. row sprint @ max
rest 6 minutes x 2
+
75 sec. row sprint @ max effort
rest 7 minutes x 2
Tuesday, February 11, 2014
Wed, 021214
Justin from CF Harpoon
A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>
A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.
A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.
A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.
Monday, February 10, 2014
Tuesday, 021114
A. "13.2"
10 min
5 s to oh (115/73)
10 dl
15 box jumps (24/20)
B. EMOM x 12
Odd: 5-10 HSPU
Even: 8-12 T2B
10 min
5 s to oh (115/73)
10 dl
15 box jumps (24/20)
B. EMOM x 12
Odd: 5-10 HSPU
Even: 8-12 T2B
Add In; AM OR PM if time
:20 on 95%
:40 on 60%
:20 on 95%
:40 on 60%
x 14-18 min on Rower
+
BB Row , 8-10 reps x 4 sets
BB Row , 8-10 reps x 4 sets
+
Band Scap Work
Band Scap Work
Sunday, February 9, 2014
Monday, 021014
am:
A.
:30 on @93%
:30 on EASY
x 10 minutes
+
B. Clean & Jerk - climb to heavy TnG Triple in 10 minutes only
+
20 alt TGU; light, focus on stability
pm:
A. AMRAP 15 - Opens Pace
10 Pullups
10 burpees
20 Double Unders
D. EMOM x 12
Odd: Muscle Ups (athlete dependent-also dependent on above workout)
Even: Alt Pistols 8-12
A.
:30 on @93%
:30 on EASY
x 10 minutes
+
B. Clean & Jerk - climb to heavy TnG Triple in 10 minutes only
+
20 alt TGU; light, focus on stability
pm:
A. AMRAP 15 - Opens Pace
10 Pullups
10 burpees
20 Double Unders
D. EMOM x 12
Odd: Muscle Ups (athlete dependent-also dependent on above workout)
Even: Alt Pistols 8-12
Saturday, February 8, 2014
Thursday, February 6, 2014
Friday, 020714
am:
A. Back Squat - build to heavy 5 for the day; Max is not the goal - 15 min ish
B. Jerk - build to heavy five in 10 min
C. Jerk - build to heavy three in 5 minutes
D. 10 min recovery row @60%
pm:
A. 10 min Ladder
Thrusters T2B -1/2 climbing that way
1/2 2/4 3/6 4/8 5/10 6/12 7/14 8 /16 etc
rest 5 minutes
B. 10 min to build to 1RM Thruster from the floor
those competing at Earned Competition tomorrow
A. SqT Clean & Jerk - up to 75-80%
B. 3 rds NFT
300m Row
10 wall Balls
5 Pullups
*jump down
5 T2B
+
3 rds
10 Russian KB Swings (53/35)
10 Box jumps (24/20)
5 Burpees
C. 7 min row @60% - recovery
Tuesday, February 4, 2014
Wed, 020513
1st:
amrap 5 @90%
50 Double Unders
25 box Jumps (24/20
15 C2B
10 S to Oh (115/83)
rest 3 min
amrap 7 @85%
50 Double Unders
15 Bar lateral burpees
10 S to OH (115/83)
5 burpee box jump overs (24/20)
rest 4
amrap 9 @80%
50 Double Unders
200m Row
10 S to OH (115/83)
15 no push up burpee box jumps (20)
2nd:
A. EMOM x 12 - 2 tnG SqT Cleans @70-80%; progressing throughout
B. DB SA Row 8-10 Reps x 4 sets each arm
C. 30 min AD @60-70% harder/slower at times: FLUSH
Monday, February 3, 2014
Tuesday, 020414
A. OHS - build to 3RM @31X1
B. Snatch - TnG 5 Rep
rest few min;
C. take 10 minutes to build to heavy single at this point
D. CFM
3 rds
10 Deadlift (315/223)
20m Front Rack Walking Lunge (155/108) (10m down, 10m back)
8 Pbar HSPU
Sunday, February 2, 2014
Monday, 020314
am:
A. 1k Row - TT
rest 6 minutes
B: :30 on Hard on AD + :30 on Easy x 10 min
rest between B & C
C. 5 rds
5 Front Squats (185) floor
10 bar lateral burpees
pm:
A. 7 min AMRAP
15 C&J 115/83
15 C&J 145/98
15 C&J 165/113
15 C&J 185/123
15 C&J 205/133
rest 10 minutes
B. EMOM x 8
OTM: 20 Double Unders + 6-8 C2B
rest 10
C. 3 rds
500m Row
25 Kb swings (53/35)
5/4 muscle ups
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