Off Season: Day 31

A) Three sets of: 

3 Power Jerk + 3 Jerk Grip OHS @ 60% (1RM Power Jerk)

B) Four sets of:

Split Jerk From Rack (3-3-3-2) 

60% x 3

70% x 3

80% x 3

85-90% x 2

C) Four sets of:

3 Jerk Drives @ 100% (1RM Split Jerk)

D) Five sets of:

Bench Press ×5 @ 80%

E) Three sets of:

Strict Chin-up: 3 x MAX reps

Off Season: Day 23

A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 

Set 2: 2+1+1 @ 70%

Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 

BUT do not do these touch and go

C.) Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)

20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)

2.) EMOM X 4 min: 2-3 rope climbs

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

Solid Gold

Warm-Up (Activation): 

Triple Threat 3 x 8 (Banded Face Pull, Rotate, Y-Press)

A.) 3 Rounds, Not For Time

6 Strict Chin-Ups
5 DB Snatch (each arm) *Go heavy on these*
Rest 60 Sec

B.) Strict Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) 5 Sets (ascending) of:

2 Push Press + 2 Push Jerks

D.) AMRAP x 15 minutes of:

25 Double Unders 

10 DB Bench (60/40) 

E.) Mobility:

Couch Stretch x 2 minutes (side)

Hip External Rotation with Flexion x 2 minutes (side)

Banded Overhead Distraction x 2 minutes (side)

Coughing attack

Sorry for the lack of activity over the weekend, I was hit with the flu bug and have been out for the count for the past few days. Keep the lysol handy and be smart. This thing isn't fun.

A.) Take 15 minutes to build to today’s heavy Push Jerk

B.) Push Press 3 x 5 

Set 1: 65% x 5

Set 2: 75% x 5
Set 3: 85% x 5+

-Percentages based off of 90% of your 1RM (ex. if your max Push Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) MetCon (Time) 5 rounds for time:

10 Alternating DB Snatches (65/45)

15 Push-ups
20 Double-Unders

It's About That Time.

A. Take 15 minutes to build to today’s heavy: Push Press + Push Jerk

B. Back Squat (6-4-2-MAX)

(Rest 2 minutes between sets.)

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%

C. EMOM x 12 Minutes

ODD: 10 Front Squats (95/65)
EVEN: 10 Push Press (95/65)

Rest 1 Min

50 Box Jumps (24/20)
Rest 1 Min
40 Box Jumps (24/20)
Rest 1 Min
30 Box Jumps (24/20)
Rest 1 Min
20 Box Jumps (24/20)
Rest 1 Min
10 Box Jumps (30/24)

_________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

I'm bouncing off the walls again.

Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)

(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon:

1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

Deload Week.

Great Article: Squat Stance & the Olympic Lifts: Catalyst Athletics

Warm-up: 3 Rounds, Not for time of:

OH Squat Hold (Bar) x 25 seconds
Toes 2 Bar x 10-12
Double Unders x 40-50

Strength: EMOM for 8 Minutes: Snatch x 2

(all sets should be performed between 80-90% of 1-RM snatch)

Strength: Snatch Grip Deadlift 

(100% x 5, 105% x 5 x 2)

Strength: Front Squat (5-5-5)

(Wendler Week 4: Deload week)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 10-9-8-7-6-5-4-3-2-1

Push Jerk (135/95)
Box Jump (30/24)

Barbell Gymnastics.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

10 DB Snatches (55/35)

-then-

Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 

- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8

-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 

- Women - 65-75 lbs. 

- Knee should gently kiss the mat on each lunge. 

- Rest exactly (3) minutes between complete rounds.

Walk This Way.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

OH Lunge (Bar) x 10

Band Pull apart x 15

Strength: Strict Press (3 x 3) (Wendler Week 2)

(Rest 3-5 minutes between working sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: Six Sets of: Push Press + Push Jerk + Split Jerk

(Rest 2-3 minutes)

-This is a pressing complex, you unrack the barbell and do (1) push press, reset, then do (1) push jerk, reset, and finish with (1) split jerk. This is (1) set.

-Progressively ramp up the weight.

MetCon (Strength): EMOM for 20 Minutes:

Even – (15/10) Ring Dips
Odd – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)