Aug 14, 2017
Strength
1A) Deadlift
Performance:
*You will rest 2 seconds between each rep. There is no tempo restriction but you may not drop it from the top.*
Fitness:
1B) Push Ups
Performance: Strict Dips
Conditioning
Complete as many rounds as possible in 6:00:
- 2 Power Cleans (95/135)
- 5 Burpees over the Bar
- 4 Power Cleans
- 5 Burpees over the Bar
- 6 Power Cleans
- 5 Burpees over the Bar
…and so on up the ladder.
Rest 3:00, then beginning on your last completed round, go back down the ladder for time.
In other words, if you finished the round of 8 power cleans and 5 burpees over the bar, you will complete:
- 8 Power Cleans
- 5 Burpees over the Bar
- 6 Power Cleans
- 5 Burpees over the Bar
- 4 Power Cleans
- 5 Burpees over the Bar
- 2 Power Cleans
- 5 Burpees over the Bar
Aug 13, 2017
*Programming Note*
This week begins the last 6 week mesocycle of our off-season training program, after which we will transition into preseason training. Our focus for this last 6 weeks of the off-season is to continue to develop your squat, helping to build your absolute strength. We will also keep the focus of the conditioning on lower skilled aerobic work. We have rebuilt our weightlifting working from the hips, down and will now be working our way towards taking lifts from the ground. But, the focus is still on positions and rhythm. Let any of your coaches know if you have any questions and finish the off-season strong!
Strength
Back Squat
Performance:
- 4 x 5 @ 85-90% of 5 rep max
Fitness:
Conditioning
“Jackie”
For Time:
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull Ups
“Jackie” will be our baseline workout for the last mesocycle of the off-season. We will retest this workout at the end of the 6-week cycle.
Aug 12, 2017
0830 Open Gym
1000 CrossFit
In teams of 4, conga line style, complete 3 rounds each:
- 20 Double Kettlebell Deadlifts (70/53)
- 20 Shoulder to Overhead (115/75)
- 20 Wall Balls (20/14)
- 20 Burpees
Each athlete occupies a station. Athletes must rotate through each station 3 times for a total of 3 rounds completed as a team. You may only rotate once every athlete on your team has completed their prescribed work.
Aug 10, 2017
Strength
Front Squat
Performance:
First rep has a 5 second descent and a 5 second pause in the bottom. The second rep has no tempo restriction.
Fitness:
Conditioning
Complete as many rounds as possible in 14:00:
- 60 Double Unders
- 12 Double Kettlebell Front Rack Reverse Lunges (53/35)
- 20/15 Calorie Bike or Row
Aug 9, 2017
Strength
1A) Push Press
1B) Horizontal Ring Row
Conditioning
With a partner, complete for time:
- 20 Wall Walks (opwaat)
- 60 Burpee Box Jump Over (opwaat)
- 400m Run together
- 10 Wall Walks (opwaat)
- 30 Burpee Box Jump Over (opwaat)
