Apr 12, 2017
Strength
Deadlift
Positions and tempo are key. Maintain a neutral spine, slowly squeeze off the ground, feel a good stretch in your hamstrings as you lower the bar, and don’t worry so much about the weight. Time under tension in the proper positions is what we are looking for.
Conditioning
Run the following distances:
- 800m easy (~85% of mile pace)
- Rest 2:00
- 400m hard (100% of mile pace)
- Rest 2:00
- 600m easy (~85% of mile pace)
- Rest 2:00
- 300m hard (100% of mile pace)
- Rest 2:00
- 400m easy (~85% of mile pace)
- Rest 2:00
- 200m hard (100% of mile pace)
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.
Apr 11, 2017
*Programming Note*
Our focus for weightlifting in the off-season is to rebuild the snatch and clean. We will be working from the top and slowly making our way back to ground. This means we are starting off with the high hang. In addition to the high hang work, we will also be adding in snatch and clean deadlifts and pulls. This is your opportunity to work on your bar path. Every time you pick the bar up to get to the hang, lift it as though you were performing a snatch or clean. Pass through positions 3, 2, and 1. This is your opportunity to retool your weightlifting.
Strength
In 15:00, build to a heavy:
- Snatch deadlift + high hang power snatch (1+2)
Pause in the receiving position on your power snatches for a full second, then stand up.
*1+2 means you will complete one snatch deadlift, then a high hang power snatch, followed by a second high hang power snatch.
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00:
- 10m Plate Overhead Walking Lunge (25/45)
- 15 Burpees to a Plate
- 10m Plate Overhead Walking Lunge (25/45)
- 15 Abmat Sit Ups
Rest 2:00
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.
Apr 10, 2017
*Programming Note*
The gymnastics programming is geared towards two goals: a strict muscle up and a handstand push up. We are going to slowly but surely develop pushing and pulling strength through tempo and positional work. There will be a lot of time under tension here. Focus on your shapes, be patient and willing to step back and rebuild the foundation.
Strength
4 Sets:
- 4-8 Push Ups @ 5015
- 10-20s False Grip Hold (hanging or ring row)
Rest as needed between exercises.
*We are working hard to develop good push ups this cycle. Focus on your positions. Stay hollow throughout and protract the shoulders at the top.*
Complete all 4 sets of the above then move on to:
4 Sets:
- 4-8 Ring Pull Ups (or Ring Row) @ 3111
- 10-15 Banded Tricep Extension
Rest as needed between exercises.
Conditioning
Complete as many rounds as possible in 10:00:
- 200m Run
- 1 Wall Walks
- 200m Run
- 2 Wall Walks
- 200m Run
- 3 Wall Walks
Continue in this pattern until the 10 minutes has expired.
Wall Walks are for skill. This is not Festivus. Rupert is watching.
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.
Apr 9, 2017
*Programming Note*
Today is day one of our first off-season training cycle. Throughout the week we will be explaining our focus for each portion of the off-season cycle. But first I would like to show you a lay-out for the year as we work towards the 2018 CrossFit Games Open.
| Cycle |
Duration |
Dates |
| Off-Season 1 |
12 weeks |
April 10 – June 30 |
| Off-Season 2 |
12 weeks |
July 2 – September 22 |
| Pre-Season 1 |
8 weeks |
September 25 – December 1 |
| Pre-Season 2 |
6 weeks |
December 4 – January 5 |
| Pre-Season 3 |
6 weeks |
January 8 – February 16 |
| Transition |
1 week |
|
| CrossFit Open |
5 weeks |
|
Our focus for off-season 1 is hypertrophy and base strength. That means for the squats, the rep ranges will be high and the tempo will be slow. We want a lot of time under tension. This is best way to develop a strong foundation that will allow our bodies to handle the stresses they will see as we get closer to the Open.
Conditioning in the off-season will be focused on developing an aerobic base. That means there will not be anything high skilled involved as we do not want there to be a reason for you to slow down. We will also put more focus on running as way to help develop that aerobic base. Running is something you love to hate but don’t actually want to see go away.
As always, feel free to ask one of your coaches if you have any questions.
Strength
Back Squat
Build in weight.
Conditioning
4 Sets:
Complete as many rounds as possible in 3:00:
- 12/15 Calorie Row
- 15 Dumbbell Push Press (25/35)
- 20 Jumping Air Squats
Rest 3:00.
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.
Apr 7, 2017
Weightlfiting meet today at 2PM, come see Solidarity Barbell in action!
Saturday Workout of the Day
Teams of three, OPWAAT:
- 7 Minutes max front squats (from floor 115/75)
3 minutes to clean-up/transition, then…
Alternating movements, 26 minute AMRAP:
- Run 200m
- 12 Pull Ups
- Run 200m
- 12 Handstand Push Up
Partner 1 runs 200m, P2 does 12 Pull Ups, P3 Runs 200m, P1 does 12 HSPU, P2 runs 200m, P3 does 12 pull ups…
