Sunday

December 9, 2018

WOD

 

Choose 3-4 dynamic warm ups that will get you ready for what you choose next.

 

Skill and drill 15 minutes


- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


or


- If you missed a strength session from the week, you can also make that up in this section.

 

then:

 

Teams of 2 must complete the following:
KB SDHP x 10, 70/53# as single
wall balls, 20/14# x 15
pull ups x 20
x20 minutes

**p1 does 10 SDHP, then P2, P1 does wall balls, then P2 etc.. for 20 minutes. 

**scale the pull ups to 10-15 ctB pull ups or 5 Bar MU

 

STRUCTURE: TBD

 

SWEAT

 

It teams of two:

:45 ride or row/:15 transition

 

Line the rowers or bikes up facing the white board. Partners positioned behind the apparatice. Keep as much floor space open as possible for the karaoke, broad jumps and shuttle runs.

 

1. DB Strict Press

2. Karaoke

3. DB weighted reverse lunges

4. Broad Jumps

5 Shuttle runs

6. DB Bicep curls

7. V-ups
8. Karaoke

9. Single leg hip bridges (alternate legs)

10. Shuttle runs

11. Cross Body Mountain climbers

12. Broad jumps

13. DB Thrusters

14. Tuck ups

15. Shuttle runs

16. Karaoke

17. DB Push press

18. Broad jumps

19. DB front squats

20. Shuttle runs

 

WESTPORT BARBELL: TBD

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Partner Saturday

December 8, 2018

Warm-up:

6 minute AMRAP: 

- Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side.

- Partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

 

then:

 

For Time (with a Partner)
Buy in: 2,500 meter Row
Then, 20 Rounds of:
10 Toes-to-Bars
20 Air Squats
15 Kettlebell Swings (53/35)

*One partner completes the triplet, other partner rests.

 

 

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Friday, December 7th, 2018

December 7, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

SA push press x 5 into 25m SA OH walk into SA push press x 5 - Left 

SA push press x 5 into 25m SA OH walk into SA push press x 5 - Right

*slow lower on the press

5 squat press outs

10 alternating cossacks

x 2 rounds

 

then:

 

A. Front Squat – Every 2:00 X 5 Sets: 3-3-3-5-7
Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume.

B. Back Squat – Every 2:00 X 5 Sets: 1-1-1-2-3
Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

+

"Filthy Fifty" (30 min timecap)

 

*This is a CrossFit main site WOD.

**Please be patient, and set up as the coach instructs and move quickly to set up to maximize time.

***Boxes will be needed for both the box jumps AND the jumping pull-ups, so be prepared to share. 

****In the event of a large class, be prepared to start at a different movement.

 

50 Box Jumps - Step down(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges (Stationary)
50 Knees-to-Elbows or Knees-to-Waist
50 Push Press (45/35 lb)
50 Supermans
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders or 100 Singles

 

 

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