Posts Tagged ‘CrossFit WOD’
Ziomara, Jen and former member Rachel at a Spartan Beast!
1 Hang Squat Snatch (above the knee) + 2 OHS
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.
Private sessions are now avaiable at Kinection, 14 Bassett Street. Work on gymnastics or other specialized skills with coach John Amore.Warm-up Coach’s Choice Strength/Skill Back Squat 1 set of 20 (good starting point is 65%)
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
EMOMx10: 1 rep, across
*If you can’t hold the Hollow for :45 straight, hold for as long as possible.
2. Back Squat
Super Front Rack
The PC students come visit CFP.Warm-up 500m Run 20 Wall Squats (3 second descent) 10 Dive-bomber push-ups 10 Ring Rows/Pull-ups 10 Pass Throughs Mobility: Anchored T-Spine Smash Static Squat: Grab a plate (45/25) and sit in the bottom (vertical torso, keep the Lumbar curve!) *Partner up – hold each for :30, alternating. Accumulate 2 minutes for each move. Strength/Skill Overhead Squat Find 1RM *For those newer to the OHS (also those with a lack of mobility) – use a PVC pipe, Training Bar, or Lifting Bar to work the basics of the movement – consult your coach for guidance! *Coaches, bar path should remain over the center of the foot, even the heel. Look for armpits FORWARD (safe shoulders!). Metcon “Filthy 50″ 50 Box Jumps (24/20) (20/16) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12) 50 Walking Lunge Steps 50 Knees-to-Elbows (Knee Tucks) (Abmat Sit-ups) 50 Push Press (45/35) (35/15) 50 Supermans 50 Wallballs (20/14) (14/10) 50 Burpees 50 Double Unders *Coaches, stagger as necessary. *This is a CrossFit Benchmark, come and get it! Mobility Pigeon Stretch (on box) Couch Stretch OH Banded Distraction Lax Ball Traps Comp. Accessory Snatch A. Single (below the knee) – goal is to hit 90% of 1RM (do not exceed 90%) B. 3×2 at 80% – drop the bar from over head, no TnG. 3. Beast Builder V2: If you were successful with “V1″ complete the following: EMOMx8 Min 1: 8 unbroken Hang Squat Cleans + 1 Jerk, (185/135) *155/105 Min 2: 7 unbroken Hang Squat Cleans + 2 unbroken Jerks, (185/135) Min 3: 6 unbroken Hang Squat Cleans + 3 unbroken Jerks, (185/135) Min 4: 5 unbroken Hang Squat Cleans + 4 unbroken Jerks, (185/135) Min 5: 4 unbroken Hang Squat Cleans + 5 unbroken Jerks, (185/135) Min 6: 3 unbroken Hang Squat Cleans + 6 unbroken Jerks, (185/135) Min 7: 2 unbroken Hang Squat Clean + 7 unbroken Jerks, (185/135 ) Min 8: 1 Hang Squat Clean + 8 unbroken Jerks, (185/135) If you were NOT successful with “V1″, attempt “V1″ (the 7 min variation) again.
*Rest 2 minutes between sets.
*Couch Stretch (:20/side) between sets
Burpee Box Jumps (24/20) (20/16) (16/12)
On the Minute – 7 Deadlifts (225/155) (185/135) (135/95)
Banded Single Leg Flexion
Banded Hamstring Stretch
Banded OH Mobility