Strength
3×3 Strict Press followed by increasing weight with a 3×3 Push-Jerk
WOD
5 Rounds
10 Pull Ups
10 Ball slams 30/20
10 Dips
Cash-out
30 toes to bar
Every drop is 2 wall walk-up penalty
WOD
Wednesday 2/27/13
CrossFit:
Strength:
4 rounds for time
20 sec L hold
40 sec handstand hold
60 sec low plank hold
Strength Part 2:
Deadlift 10,9,8,7…-1 ( increasing weight as you drop reps)
WOD:
“30 down” (30 reps each exercise except for pullups,they are broken up into 2 sets of 15)
Pull ups x 15
OH squat
Push ups
Box jumps
KB Swing
Pull Ups x 15
V- ups
Plate overhead Lunges
Bar hang Clean and press
Burpess
Calorie row
BASICS:
Strength:
4 rounds
10 overhead squat
10 KB bent row
WOD:
“30 down”
box jumps
push ups
plate overhead lunges
dips
c sit russian twist (kb)
burpees
Tuesday 2/26/13
CrossFit
Strength:
On the minute every minute for 10 minutes
3 Hang squat cleans
10 Toes to Bar
5 Rounds
5 Bench press (2 to 1 tempo)
10 Kb Single leg RDL’s (10 each leg)
WOD:
5 Rounds for time
10 Kb Single Arm press Right arm
10 Pistol to box Left leg
10 Kb single arm press Left arm
10 Pistol to box Right leg
50 double unders
Monday 2/25/13
Basics Strength:
4 Rounds
10 box jumps
10 kb goblet squats
-recovery-
3 Rounds
10 KB Shoulder Press
30 Second Plank
10 Push ups
Basics WOD:
10 Minute AMRAP
run 200m
20 burpess
run 200m
20 ball slams
run 200m
20 sit ups
CrossFit Strength:
10 min
A1) power snatch x 5 odd minutes (5 Power Snatches on every odd minute for 10 Minutes)
A2) wall walk ups x 5 even minutes (5 Wall Walk Ups on every even minute for 10 Minutes)
-recovery ( internal external rotation shoulder and hip)-
10 min
B1) back squat x 8 (2 to 1 tempo) odd minutes ***2 seconds down into squat, 1 second explosion up***
B2) pull ups x 5 (2 sec pause at top) even minutes
CrossFit WOD:
15 Minute AMRAP
run 200m
20 burpees
run 200m
20 hand release push up
run 200m
20 wall balls
run 200m
20 leg lowers (Leg raises laying with back on the floor)
FRIDAY 2/22/13
Strength:
Clean and Jerk 3,3,2,2,2
Basics:
5 Rounds For Time
7 Power Cleans
7 Front Squats
7 Push Press
CrossFit WOD:
“BEAR COMPLEX”
7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…
5 Total Rounds. Increase weight each round. (You pick the weight and record in your Strong Island CrossFit Notebook)
Work in groups of two. One partner performs complex while other rests.
Thursday 2/21/2013
Strength Deadlift 5×5,3,1,1,1
WOD
7 rounds
3 Deadlifts 315/205
6 Toes to Bar
9 Chin-us
12 KB swing 70/55
Wednesday 2/20/13
Strength:
Floor Press -or- Bench Press 5×5
Basics:
3 Rounds For Time
200m Run
5 Burpees
25 KB Swings
200m Run
5 Push ups
25 Box Dips (Dips off bench or box)
CrossFit WOD:
3 Rounds For Time
400m Run
5 Burpee Box Jumps
50 Jump Ropes
400m Run
5 HSPU
50 Box Dips (Dips off bench or box)
“Pain is temporary, but PRIDE lasts FOREVER”
Tuesday 2/19/13
Strength:
Front Squat 5×1 (One or two warm ups of 10 reps)
WOD:
3 RFT
Back Squat 30 (155/105)
KB Walking Lunges 30 (35/15) Each Leg Counts As One Rep- 15 Each Leg
Double Unders 30 – or 90 regular Jump Ropes
Sit Ups 30
“SOME PEOPLE WANT IT TO HAPPEN, SOME PEOPLE WISH IT WOULD HAPPEN, OTHERS MAKE IT HAPPEN” -Michael Jordan
