Tuesday, October 7, 2014
Monday, October 6, 2014
Friday, October 3, 2014
10.2.14 - KB & Sprints
Strength/Skill:
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)
Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.
Learn KB Clean from Ground
Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.
Post Work:
Lat stretch, glute stretch, hip flexors
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)
Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.
Learn KB Clean from Ground
Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.
Post Work:
Lat stretch, glute stretch, hip flexors
Wednesday, October 1, 2014
10.1.14 - Push Press, Squats
Strength/Skill: Day 3
a. 4×6 1 ¼ Bulgarian Split Squat w/ 4 sec count down (4 Count down below parallel, quarter back up, back down below parallel, explode out of the bottom)
b. 4×6 Push Press w/ 4 sec count down. (Goes as heavy as you can with a proper push press every rep)
Rest 90-120 sec between sets
Metcon:
7 min AMRAP:
10 Walking Lunges each leg
10 Box Jumps Overs @ 24/20”
30m Bear Crawl (15 and back)
Post Work: Yoga Stretches
10x Cat/Cow
1 min Downward Dog
1 min Childs Pose
a. 4×6 1 ¼ Bulgarian Split Squat w/ 4 sec count down (4 Count down below parallel, quarter back up, back down below parallel, explode out of the bottom)
b. 4×6 Push Press w/ 4 sec count down. (Goes as heavy as you can with a proper push press every rep)
Rest 90-120 sec between sets
Metcon:
7 min AMRAP:
10 Walking Lunges each leg
10 Box Jumps Overs @ 24/20”
30m Bear Crawl (15 and back)
Post Work: Yoga Stretches
10x Cat/Cow
1 min Downward Dog
1 min Childs Pose
Results: 4 + 37
Tuesday, September 30, 2014
9.30.14 - hspu
Strength/Skill: Day 2
4x:
10-20-30-40 Sec Hollow Hold (One of each.)
10-20-30-40 Handstand Hold on Wall
10 Shoulder Taps on each arm
5-10 HSPU (If you cannot do 3 Strict, then you should not do kipping) Work on box HSPU, wallwalks, and slow eccentrics)
Metcon:
5 Rounds:
2 Wall Walks
Sled Push (15 yards)
Sled Drag Backwards (15 yards)
10 Toes to Bar
Post Work:
Max Distance Farmers Walk in One direction. Then turn around and bring back to the gym in as few stops as possible. Guys- 20k Gals- 12k
3x Group Plank work w/ hip flexor stretch between sets.
4x:
10-20-30-40 Sec Hollow Hold (One of each.)
10-20-30-40 Handstand Hold on Wall
10 Shoulder Taps on each arm
5-10 HSPU (If you cannot do 3 Strict, then you should not do kipping) Work on box HSPU, wallwalks, and slow eccentrics)
Metcon:
5 Rounds:
2 Wall Walks
Sled Push (15 yards)
Sled Drag Backwards (15 yards)
10 Toes to Bar
Post Work:
Max Distance Farmers Walk in One direction. Then turn around and bring back to the gym in as few stops as possible. Guys- 20k Gals- 12k
3x Group Plank work w/ hip flexor stretch between sets.
Results: 10:38 w 2x 45s
9.27.14 - FS, DL, Wall Balls (Crossfit South Brooklyn)
Strength:
5 rounds
5 pullups w/ 2 sec hold at top
10 pushups
15 kb swings
Then:
5x8 Front Squat
WOD (not for time):
3 rounds
3 deadlifts
20 unbroken wall balls
Results:
FS: 205
DL: 225
5 rounds
5 pullups w/ 2 sec hold at top
10 pushups
15 kb swings
Then:
5x8 Front Squat
WOD (not for time):
3 rounds
3 deadlifts
20 unbroken wall balls
Results:
FS: 205
DL: 225
9.29.14 - DLs, PUs
Strength/Skill: Day 1
a. 5×5 Deadlift w/ 5 sec count down.
b. 5×6 Pullups w/ 4 sec count hold chin above bar, 2 sec count down (Very few people will be able to do this unassisted. We expect most people to use bands and spotters. When using a spotter, the spotter will help you on the way up, then you do the rest of the work.
Rest 90-120 sec between sets
WOD:
21-15-9
Goblet Squats 32k/24k
Burpee over KB
Post Work:
Glute Stretch, Peck Stretch in Rack, Hamstring Stretch
a. 5×5 Deadlift w/ 5 sec count down.
b. 5×6 Pullups w/ 4 sec count hold chin above bar, 2 sec count down (Very few people will be able to do this unassisted. We expect most people to use bands and spotters. When using a spotter, the spotter will help you on the way up, then you do the rest of the work.
Rest 90-120 sec between sets
WOD:
21-15-9
Goblet Squats 32k/24k
Burpee over KB
Post Work:
Glute Stretch, Peck Stretch in Rack, Hamstring Stretch
Results: 5:40rx
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