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 17

A.) Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean

(rest 10 seconds between doubles)
Rest as needed between sets

B.) Four sets of: Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.) Complete as many reps and rounds as possible in 6 minutes of:

275/185 lb Deadlift x 6 reps

30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

D.) Complete as many rounds and reps as possible in 6 minutes of:

10 GHD Sit-Ups

10 Walking Lunges with 55/35 lbs per hand

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.

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.

Be Astounding.

Article: Feel The Steel 

by: Cody Burgener

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.) Every Minute, on the minute for 15 minutes,

1 Power Snatch + 1 Squat Snatch

- Drop and reset

B.) For Time: 

25 Burpees
25 Power Cleans (135/95)
25 Burpees
EMOM complete 7 Wall Balls (20/14)

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

Be Balanced

A.) Deadlift (10-10-8-6-4)
(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

C.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds

___________________________________________________________

*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 will.

Happy New Year!

Tips for Successful Goal Setting and Achievement - Crossfit Invictus

Warm-Up: 2 Rounds not for time of: 

200m Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push-ups or Strict Ring Dips
10 Alt. Reverse Lunge Reach (Samson)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts 

Strength: EMOM for 8 minutes:

Front Squat x 2 reps @ 75-80% 

Strength: Five sets of: 3-Position Clean @ 70-80%

- High hang, mid-thigh, 2″ below the knee)
- Rest as needed

MetCon: Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean
-Rest 90 seconds-

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