Wednesday 2017.09.20

Strength

3 Sets:

  • 10-12 Dumbbell Bench Press
  • 1-2 L-Seated Legless Rope Climb

Conditioning

Complete as many rounds as possible in 16:00:

  • 200m Seabag Run (60/40)
  • 10 Strict Handstand Push Ups

Fitness

  • 200m Seabag Run
  • 10 Push Ups

Tuesday 2017.09.19

Strength

3 Sets:

  • 60m Sandbag or Seabag Carry (heavy)

Rest as needed between sets.

Conditioning

In teams of 3, complete as many rounds as possible in 20:00:

  • 100 Cal Bike or Row (OPWAAT)
  • 60 Synchro Kettlebell Swings (53/35) (2 people working)
  • 20 Synchro High Five Burpees

Monday 2017.09.18

*Programming Note*

This is a deload/transition week. We have finished our “off-season” training and we are transitioning into “pre-season” training. You have all done a great job throughout the off-season, getting stronger and developing an aerobic base. Enjoy this transition week and stay tuned for more on what our pre-season training is going to look like.

Strength

Overhead Squat

  • 5 x 3-4 @ 33X1, building

Conditioning

“Jackie”

For time:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

Compare to 2017.08.14

Saturday 20170916

“Fight Gone Bad!”

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 2017.09.15

Strength

Back Squat

Performance:

  • Establish a 3 rep max

Fitness:

  • 4 x 2-4 @ 20X1

Conditioning

Complete as many rounds as possible in 10:00:

  • 3 Man Makers (35/25)
  • 10 Alternating Dumbbell Step Ups (35/25)

Choose a box height for the step ups that puts you slightly below parallel.

Thursday 2017.09.14

Strength

1A) Push Jerk

  • 4 x 1

Pause 2 seconds in the receiving position.

1B) Ring Pull Ups

  • 4 x 4-6 @ 21X1

Performance: Strict Muscle Up

  • 4 x 1-3

Conditioning

“Nate”

Complete as many rounds as possible in 20:00:

  • 2 Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings (70/53)

Fitness:

Complete as many rounds as possible in 20:00:

  • 2 Strict Pull Ups
  • 4 Push Ups
  • 8 Kettlebell Swings

Wednesday 2017.09.13

Strength

Take 15:00 to work on the following complex:

  • Slow Snatch Pull with 2 second pause in extension + Snatch

Conditioning

In teams of 3, complete as many rounds as possible in 16:00:

  • 100m Run
  • 10 Box Jumps
  • 2 Rope Climbs

Each team member occupies a station and you may not rotate stations until everyone has completed their prescribed work.

Tuesday 2017.09.12

Strength

1A) Deadlift

Performance:

  • Build to a heavy single

Fitness:

  • 4 x 2-3 @ 31X1

1B) Push Ups

  • 4 x 5-7 @ 31X1

Performance: Wall Facing Handstand Push Ups

  • 4 x 5-7 @ 21X1

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 50 Burpees
  • 50 Alternating Dumbbell Snatch (50/35)

15:00 Time Cap

Monday 2017.09.11

Strength

Back Squat

Performance:

  • 4 x 3 @ 85-90% of 3 rep max

Fitness:

  • 4 x 2-4 @ 30X1

Conditioning

3 Rounds

In 4:00 complete:

  • 400m Run
  • 20/15 Calorie Bike or Row
  • Max Wall Balls (20/14) in remaining time

Rest 4:00

Saturday 2017.09.09

One workout today at Washington Park (lower level) @ 0900, all other classes are canceled. Childcare is on.

Come check out the USA Powerlifting Virginia Last Chance Qualifier for Nationals meet we are hosting at the gym! The anticipated schedule for the meet:

  • 0645 Doors Open
  • 0900-1200 Female Competitors & Lightweight Men
  • 1430 – Remainder of Male competitors begin
0900 CrossFit
Working in teams of four, 30 minutes, AMRAP:
  • Relay: Line Sprint ¬†5/10/15/20/
  • 5 Synchro Jump Lunges
  • Relay: Run Backwards 100m (50m out/50m back)
  • 5 Partner Sit Ups (Arms Interlaced)
  • Relay: Bear Crawl 25m & Sprint Back
  • 5 Synchro Hi-Five Burpees
  • Relay: Lunge 25m & Sprint Back
  • Partner sit-ups (Arms Interlaced)
  • Relay: Burpee Broad Jump 25m & Sprint Back
  • 5 Synchro Jump Squats

*Add 5 reps to the synchro movements and sit-ups each new round