Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*

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 8

A.) Clean Complex: 

work up to a heavy set of: Squat Clean + Front Squat + Jerk

B.)  4 Rounds for time:

Max Rep Bench Press, bodyweight
20 Calorie Airdyne (Sub row)

C.) Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Push Press (95/65)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

D.) 5 Rounds (Quality)

15 GHD Sit-ups
Rest 1 minute between sets

Be Relentless

 

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.) EMOM for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency

- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)

20 Box Jumps (24/20)
20 GHD’s

Don't talk about it, be about it.

A.) Every minute, on the minute, for 6 minutes, complete:

5 Cleans (165/105 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B.) Three sets for max reps of:

60 seconds of Shoulder to Overhead (165/105 lbs)
Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C.)  EMOM x 10 Minute:

Odd:  7 Push Press from rack (You choose weight) + 7 Box Jumps (24/20)

Even: 7 TTB + 7 Burpees to bar

-Rest 5 Minutes-

D.) Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Ring Dips

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)

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) 

Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s

Eye of the tiger

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

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.) MetCon (Time) Rowing:

1000m
90s rest
900m
80s rest
800m
70s rest
700m
60s rest
600m
50s rest
500m
40s rest
400m
30s rest
300m
20s rest
200m
10s rest
100m

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

Wake Me Up

Skill: Spend 5-10 Minutes working on Double Unders

MetCon: With a continuous running clock, for time(s):

A.) For time:

Row 500 Meters
25 Burpees Over the Erg

- at 8 minute mark complete,

A2.) For Time: 50-40-30-20-10

Box Jumps (24/20)

GHD Sit-Up
Push Press (75/45)

-Rest 5 Minutes, then

A3.) For time:

Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as A…try to match the A time.)

Skill: Spend 5-10 minutes working on Double Unders

_________________________________________________________________________

Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this.A donation site has already been set up. Any amount will help.

_________________________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.

_________________________________________________________________________

*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.*

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.*

Goodbye 2013

Shout out to Scott Mulvaney of Four Square Fitness LLC. Thank you for the support!

Warm-Up:

Row 1 minute on/ 1 minute off for 10 minutes.

Strength: Bench Press (3 x MAX @ 55-60%)

-Complete 3 sets of MAX reps (or) 4 sets of 12-15

MetCon: As Many Rounds as Possible in 20 minutes of,

10 Push Press (95/65)

15 KB Swings (53/35)

20 AbMat Sit-Ups

Clear eyes, full hearts, can't lose.

Warm-up:

20 Alternating Prisoner Lunges (Hands behind head)
15 Air Squats
15 Push-ups
30 Lateral Jumps
30 Front-Back Jumps

Skill: 3 sets of:

Overhead Squat Hold x 30 Seconds

Strength: Front Squat (5-3-1+)

(Wendler Week 3, Cycle 2)

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

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

Strength (Superset): 3 Sets of,

Snatch Grip Deadlift x 5 (110% 1RM Snatch)
Handstand Push-up x 10
- Rest 1 minute -

MetCon: For time,

750m Row
50 Push Press (95/65)
30 Burpees

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

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)

(Wendler Week 4: Deload)

*10 STRICT Pull-ups between sets (40 total)*

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: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 

1 Clean & Jerk

1 Round of "Cindy"

2 Clean & Jerks

1 Round of "Cindy"

3 Clean & Jerks etc..

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)

Notice: This is a PRESSING issue.

Mobility: (Click Here)

Wall Slides 3 x 10

Band Pull-Apart 3 x 10 

-Really focus on these, don't just go through the motions!

Strength: Shoulder Press 3 x 5 (Wendler Week 1)

(Rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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 (ex. if your max shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

Strength: EMOM for 10 minutes,

Odd: 3 Push Press (65-70% of your 1RM)

Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')

Strength: EMOM for 16 Minutes,

Odd: 5 Strict Pull-ups

Even: 10 Ring Dips

Midline (Partner): AMRAP in 8 minutes of,

Partner 1: 10 GHD

Partner 2: Plank Hold

Just get it done.

Mobility: "Limber 11" 

(click to watch, he gives valuable instruction)

Warm-Up: 6 Rounds for time(s) of,

(1 min rest between rounds)

500m Row
50 Double Unders

-CONSISTENCY on the rows, they should all be within +/- 2-3 seconds of each other

Strength: Front Squat 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5

Set 2: 75% x 5

Set 3: 85% 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 (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-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.

MetCon: 24-21-18-15-12-9-6-3

Front Rack Lunge (95/65)
Push Press (95/65)