Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)

Off Season: Day 30

Strength:

A.) Back Squat (5 x 3) @ 80%

 (Every 90 seconds)

B.) Snatch pull from knee (3 x 5) @ 80%

C.) Four sets of: Snatch (3-3-3-2)

60% x 3 

70% x 3
80% x 3
85% x 2 

D.) Clean Pull (3 x 5) @ 80%

E.) Clean and Jerk (3, 3+1, 3+1, 2+1)

60% x 3 

70% x 3 + 1 

80% x 3 + 1 

85% x 2 + 1 

Conditioning: 

EMOM x 10 minutes,

Odd Min:
10 Deadlifts (135/95)
6 Burpess over bar

Even Min:
5 Hang Power Cleans (135/95)
5 Box Jumps (30/24)

Off Season: Day 27

Article: How to Brace and Breathe Properly for Weightlifting

Mobility: Hips

A.) Back Squat (5 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10
70% x 10
70% x 10
70% x 10 

B.) Power Clean + Push Press (4 x 5) (Rest as needed)

60% x 5 

70% x 5 

70% x 5 

70% x 5 

C.) Clean Pull (3 x 5) (Rest as needed)

80% x 5 

80% x 5 

80% x 5 

D.) Bench Press (4 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10 

70% x 10 

70% x 10 

E.) Giant Set:

A.) Pistol squats (modify height if necessary) 3 x 5 per leg

B.) GHD Hip Extension 3 x 15

C.) Barbell Rollouts 3 x 10

Off Season: Day 21

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS 
10 Band Pull Aparts

B.) Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

C.) Two sets for time(s):

Run 400 Meters

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

D.) Back Squat @ 30X0 (Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Off Season: Day 15

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Back Squat @ 30X0 (5-3-1-3-3-2-7-7-7-7)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

B.) Every minute, on the minute, for 20 minutes:

Snatch x 1 rep @ 85-90%

C.) For 30 minutes, rotate through the following 3 stations on the minute:

Minute 1: Calorie Row (15/12)

Minute 2: Power Clean (165/115) x 5 reps
Minute 3: Chest-to-Bar Pull-Ups x 6-10 reps

You’ll hit each of these stations 10 times.

Off Season: Day 10 (Testing Week Day, 2)

A.) For max reps/time of:

L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar 

B.) In eight sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

- Rest 60-100 seconds between sets 1-4,
- Rest 3-4 minutes between attempts over 85%.
- Leave the weights on the bar when you finish, you’ll come back to this.

C.) Two sets for max reps of:

60 seconds of Muscle-Ups
Rest exactly 60 seconds 

D.) Back Squat x Max reps @ 85% of today’s 1-RM

- Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

E.) For time:

Row 1000 Meters
20 Shoulder to Overhead (135/95)
30 Squat Cleans (135/95)
40 Burpees Over the Barbell (Lateral jump over is fine, but must be two foot jump and two foot land)

Off Season: Day 5

A.)Skills: EMOM x 10 minutes

Odd: 6-10 HSPU
Even: 40 Double unders 

B.) Squat: Four sets of,

Front Squat x 4 reps @ 70-80%

(Rest 2 minutes between sets)

C.) Snatch: Five sets of,

Hang Snatch x 5 reps

(Rest 2-3 minutes between sets)
(select loads that will challenge you to achieve all 5 reps)

OR 

C.) "Isabel" 

30 Snatches for time, 135/95

(Go based on feel for today, athlete's choice with snatch work)

D.) Squat: Four sets of,

Back Squat x 5 reps @ 70% of 1-RM

Rest 2 minutes between sets

Be Not So Fearful

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 

(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:

Thruster x 3 reps (100/65 lbs)

Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Drip Sweat

A.) Warm-Up: 2 Rounds of,

250m Row

15 Russian Swings (70/53)

5 Bench Squat Jump

B.) Front Squat (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs 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.

B.) EMOM for 12 Minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.) Four Sets of,

Romanian Deadlift x 8 @ Final Clean weight from Part (B)

D.) Metcon (Time): 3 Rounds for time,

5 Push Press (115/75) 

10 OH Lunges (115/75) 

15 Back Squats (115/75) 

Thundersnow

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Snatch Technique: 5 sets of:

Hang Power Snatch + Hang Squat Snatch + OHS

B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk

Position 1: High Hang, Pockets

Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee 

-Then- 

Continue to work up to today's heavy High Hang Clean & Jerk

C.) Back Squat (4 x 5) @ 80%

D.) MetCon (Time):

100 DB Snatches (70/45) (50 each arm)

*Every 10 Snatches, you must stop and complete 30 Double Unders before continuing*

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.*

That's The Way The Cookie Crumbles

Warm-up: 2 Rounds not for time of:

200m Run or Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts

A.) EMOM for 10 minutes

3 Squat Cleans + C2B Pull ups - you choose the weight

- Gymnastic Savvy? - Complete 6 C2B each round and push the load on the cleans.

- Strong but struggle with Gymnastic? - Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.

-Rest 10 minutes-

B.) EMOM for 10 minutes

Row for calories, (guys: 15, girls: 12) + 3 HSPU 

- If strong with HSPU, choose a deficit.

- Can be strict or kipping, try to mix in both.
- Scale to 10/8 Calories
- Sub 3-5 HRPU if you can not do HSPU

-Rest 10 minutes-

C.) EMOM for 10 minutes

Odd: 10 Back Squats
Even: 5 Front Squats

-Use a rack, one barbell and the same weight for both movements.

25 Days of Christmas

- Thanks Fran -

Strength: 

Work up to today's 1RM Clean and Jerk

MetCon:

25 Back Squat (135/95)
25 Pull-ups
25 Box Jumps (24/20)

25 Shoulder to Overhead (135/95)
25 Front Squat (95/75)
25 Hang Cleans (95/75)
25 HSPU
25 OH Squat (65/45)
25 Cal Row

25 Hand Release Push-Ups

25 GHD Sit-Ups

25 Burpees

100 Double Unders

End-Week MetCon

Motivation: CrossFit, Lauren Fisher, Growing up strong.

Warm-up: Mobility: Chest/Hips

Strength: Four Sets NOT for time:

10 Barbell Bench Press (65% 1RM)

10 KB Front Squats 

MetCon: 8 min. AMRAP

*Bar is taken from the ground*

8 Front Squats (135/95)
8 Barbell Pushups 

-Rest 3 Minutes-

MetCon: 6 min. AMRAP

*Bar is taken from the ground*

6 Back Squats (135/95)
6 Ring Dips 

25 Days of Christmas:

Tabata AbMat Sit-ups

Cool Down: Flexibility: Chest/Shoulders/Quads

Talk is cheap. Squat deep.

Strength: Back Squat (3 x 3)

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +10lbs

80% x 3 +10lbs

90% x 3 +10lbs

-Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

Strength: In only 5 attempts, build to a heavy Muscle Snatch

Strength: Five sets of: Hang Snatch x 1 rep @ 75-85% of 1RM Snatch

(Rest as needed)

Strength (Complex): 5 total rounds of:

1 Snatch DL
1 Hang Snatch
2 OH Squats
1 Snatch Balance

- Use a weight that you can perform every rep perfectly.

- This is meant more for practice than load.

MetCon (Time): 25 Days of Christmas day 2

For Time: Row 50 Calories

Drop It Like It's Hot

Strength: 

Spend 15-20 Minutes working on Snatch technique.

Strength: Back Squat (3 x 5)

(Rest 3-5 minutes between WORK sets)

(Wendler week 1, cycle 2)

65% + 5lbs x 5
75% + 5lbs x 5
85% + 5lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your (1RM) PLUS 10lbs
(ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs(205# + 10lbs).

MetCon: For Time,

250m Row

20 Power Cleans (135/95)

20 Toes 2 Bar

500m Row

15 Power Clean (135/95)

15 Toes 2 Bar

1000m Row

10 Power Cleans (135/95)

10 Toes 2 Bar

Snatch Me Up Buttercup

Warm-up: 

4 Rounds

:15 Low jump (onto 45lb plate)

:15 Push-up

:15 AbMat Sit-ups

:15 Alternating lunge

Then

30 Air squat 

20 Hollow Rocks

30 Overhead PVC squats 

Then 

4 Rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Strength: Five sets of: Snatch (3-2-2-2-2)

(Rest as needed)

75% x 3 

80% x 2 

80% x 2

80% x 2 

80% x 2

MetCon (Time): 5 Rounds for time of,

7 Push Press (95/65)

14 Back Squats (95/65)

21 Double Unders

The weight has been lifted.

Warm-Up: EMOM x 3 minutes 

OH Squat Hold (Bar) x 25 Seconds (Rest remainder of minute)
-then-
Burgener Warm-up

Strength: Five sets of: Snatch (3-3-3-2-2)

(Rest as needed)

Set 1-3 @ 75%
Set 4-5 @ 80%

Strength: Back Squat (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 (Time): Five rounds for time of,

15 Deadlifts (185/115)
15 GHD Sit-ups

-Rest 5 minutes-

MetCon: EMOM for 6 Minutes,

Alternating Front Rack Reverse Lunge x 6 (135/75)

Sweat Equity

Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 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 Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, 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: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.