Oct 19, 2016
Strength
1A) Push Press
Performance:
Fitness:
- 5-7 Sets of 1-3 reps @ 22X1
1B) Weighted Ring Row
*Do not begin the ring rows until you are getting to your heavier sets of push press. This is because we want only 4 sets of ring rows and it will take you more than 4 sets to establish a 1 rep max push press.
Conditioning
Complete as many rounds as possible in 17:00 of:
- 8 Push Press @ 40-50% of today’s heaviest lift
- 10 Box Jumps (24/20)
- 14 Calorie Row
Optional Independent Work
3 Sets:
- 8 Dumbbell Floor Press
- 10 Chest to Ring Pull Ups
- 10 Cuban Press
Oct 18, 2016
Strength
Back Squat
Performance:
Fitness:
- 5-7 sets of 1-3 reps @ 41X1
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 12 Wall Balls (20/14)
- 10 Calorie Row
- 8 Burpees over the Rower
2:00 Active Rest between sets
Optional Independent Work
5 Sets:
- Pause Power Clean + Power Clean @ >75% of power clean
3 Sets:
- 10 Tall Box Step Ups
- 10 Back Extensions to 45 degrees
- 30s of Double Unders
- 8-12 Calf Raises
Oct 17, 2016
*Programming Note*
Our main focus for gymnastics days is the muscle up. We will be emphasizing strict strength and positions more because we are putting dynamic gymnastics in the conditioning during the week. This is to ensure we don’t over-stress the shoulders but continue to build competence in the basic shapes (hollow/arch, top/bottom of the dip, handstands, pull ups, etc.) Let your coaches know if you have any questions.
Strength
Every minute, on the minute, for 10:00:
- Kipping Ring Dips x 5-7
- Ring Kip x 5-7
Scaling Options:
- Dips on Boxes x 5-7
- Feet Supported Dips x 5-7
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 2-3 @ 51X5
- Strict Chest to Bar Pull Ups x 3-5 @ 23X1
Scaling Options:
- Strict Handstand Push Ups off Box x 2-3 @ 51X5
- Ring Row x 3-5 @ 23X1
- Partner Assisted Pull Ups x 3-5 @ 23X1
Every minute, on the minute, for 6:00:
- Plank Fall Out x 2-3
- False Grip Ring Row x 6-8
Optional Independent Work
3 Sets:
- Band U x 10
- Band Tricep Push Down x 25
- Band Y x 10
Oct 16, 2016
Strength
Performance: Deadlift from a 4″ deficit
Fitness: Deadlift (no deficit)
- 4-6 sets of 2-4 reps @ 41X1
Conditioning
Complete as many rounds as possible in 12:00:
- 7 Toes to Bar
- 14 Overhead Squats (95/65)
- 28 Double Unders
*The goal of this workout is to stay unbroken. Scale accordingly.
Scaling options:
- Knee Raises
- Goblet Squats
- 30s of Double Under practice
Optional Independent Work
5 Sets:
- Pause Snatch + Snatch @ >75%
3 Sets:
- 25m Farmer’s Walk
- 8 Single Leg Deadlifts per leg
Oct 14, 2016
0845 Weightlifting
1000 CrossFit
Solidarity CrossFit Team Series Events 3 & 4! All are welcome to workout!
Event 3:
In 8:00:
- Establish a 1 Rep Max Hang Snatch.
Rules and Standards:
- Any style snatch is permitted (squat, split, power, etc.)
- Any *lock out* achieved after 8:00 does not count.
- 2 Barbells per team (1 male, 1 female)
- Arms, hips, knees extended. Press out is OK.
- Female bar = 35#
- Male bar = 45#
- Lowest increment of weight increase is 5#. No dingles.
- Bar must be stood up to full extension before beginning the rep. The rep must be taken from anywhere above the knee.
Scoring: Highest combined total wins.
Event 4:
For Time (14:00 time cap):
- 200 Calories on the Assault Bike
- 30 Synchronized Alternating Dumbbell Snatches (50/40/30/20)
- 30 Arms Interlocked Sit Ups
- 30 Synchronized Alternating Dumbbell Snatches (50/40/30/20)
Rules and Standards:
- One Assault Bike per team, athletes must order themselves 1-4 and maintain that order for the duration of the 200 calories.
- Each athlete must cycle for a minimum of 2 calories.
- Snatches require full extension of the knees, hips, shoulders and elbow. Bicep next to the ear.
- Alternating means that athletes switch hands between each rep while the dumbbell is on the ground.
- Synchronized means that athletes show control of the dumbbell and full extension at the same time.
- During sit ups, athletes must interlock arms and sit completely up with backs perpendicular to the ground at the top and shoulders on the ground at the bottom. Feet must remain on the ground at all times with knees up and heels tucked to body.
- 1 second will be added to your team’s score for every repetition not completed in under the 14:00 time cap.
Scoring: Lowest time wins.
View the leaderboard here.
