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WOD: 3 Rounds of 1 Min on each station. Just like Fight Gone Bad.
Power Snatch 75/45
Sumo Deadlift High Pull 75/45
Push Press 75/45
Burpee over bar
Double Unders
Rest 1 min - Repeat 3 Cycles
SCORE = Total Reps
CrossFit Hot Springs |
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Warmup: Mobility, Agility/Line Drills, Bullet proof shoulders, go through all the movements you're doing in the WOD.
--------- WOD: 3 Rounds of 1 Min on each station. Just like Fight Gone Bad. Power Snatch 75/45 Sumo Deadlift High Pull 75/45 Push Press 75/45 Burpee over bar Double Unders Rest 1 min - Repeat 3 Cycles SCORE = Total Reps
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Warmup: 500 M Row or Line/Agility Drills, Squat prep, Go ahead and get your bar set up for the cleans/power jerks...work you way up.
--------- 15 Mins to practice Pistols -- this is the Valentines gift you're giving to your posteriors. If you can do pistols already...attempt them with weight overhead. Start with a PVC...go to a technique bar...etc. --------------- WOD: 15 Min AMRAP 9 Power Cleans 135/95 6 Power Jerks 135/95 3 Chest to Bar Pull Ups Grumpy Cat may just be in the house tomorrow for singles awareness day... Warmup: Line/Agility Drills, Shoulder Mobility, Strict Band Assisted Pullups
Multiple warmup sets before going heavy on the floor press. Work with a partner of similar strength so that you each have a spotter. Cory and I will also be spotting. -------------- Strength: 10 Mins to find a 3 Rep Floor Press Max ------------- WOD: 20 Min AMRAP -- Wod starts at 30 after the hour. 21 Floor Press 135/95 21 L Pull Ups - Yes...there will be scaling for the L- pullups. If there are snow covered roads in the morning...we'll be closed for the early classes. However, the forecast appears to keep changing so there may not be much to speak of covering anything. If there is though...roads will likely be treated later in the day and we'll post whether we're able to make it to the gym and what time we'll be open.
------- Skill: 15 Mins to practice Handstand Push Ups or Hand Stand Holds and for those capable of walking...practice that as well. Those close to HS walks...you'll do shoulder touches also. ---------------- WOD: 3 Rounds for time 35 Wall Balls 20/14 25 Kettlebell Swings 70/53 15 Burpee Box Jumps 24/20 Warmup: 500 M Row, Squat prep, Shoulder prep for the OH Squats - more on the board in the morning.
I suggest if you are able...to come to one of the morning classes if you want to train tomorrow. It's supposed to snow in the afternoon. ------------- Strength: 10 Mins to find a 3 Rep Overhead Squat For some of you...this may simply be a time to work on better technique. ------------------- WOD: 3 Rounds for time Row 500 Meters 15 Overhead Squats 95/65 Row 500 Meters 15 Deadlifts 225/155 Scaled loads: 65/35 on OH Squat or even a PVC pipe if you need to 185/105 On the deadlifts Well with the inclimate weather we had yesterday evening, we've moved the Athlete check in/weigh in time tomorrow until noon. This should give plenty of time for what little is on the roads to clear and people to be able to arrive safely since it's supposed to be sunny by 8 am and in the 40's tomorrow.
So again...NOON check in/weigh in for athletes and the first heat will go off at 1:30 PM. Cory and I will likely be at the gym by 9 AM. We will post to FB as to exactly when we'll be getting there. Warmup: 500 M Row, Light Russian KB swings (activate your hamstrings), take the two minutes necessary to go through the shoulder warmup we've been stressing the past two weeks, box step ups to prep for the jumps
-------------- Strength: 20 Mins to find a 1 Rep Max Back Squat or Front Squat - (same caveat as Monday and Wednesday...) ---------------- WOD: 15 Min AMRAP 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20 Warmup: So...I guess you all are dying to do some more rowing? Ha!
How about a few minutes jumprope practice instead. Then shoulder/overhead prep. ------------ 20 Mins to find a 1 Rep Shoulder Press or Bench Press - (same caveat as Monday...) ------------------ WOD: 10 Min AMRAP 30 Double Unders 15 Power Snatch 75/55 Warmup: Mobility/mashing - Line/Agility drills (after the row, this is an explosive WOD...you need to be ready)...
Work on your hang cleans for at least 10 minutes with lighter weight than you'll use in the wod. --------- This is a Regionals level WOD: There are only a few people in the gym capable of RX'ing part or all of the this WOD. Done right...you'll get the same effect as an Elite level athlete. 1) Almost everyone is capable of the Row...it doesn't need to be scaled. 2) Pistols: If you can at least do them to a low box or stacked plates...that's what you'll do. Beginners or people with limited flexibility will do 50 airsquats. 3) Hang Cleans: This will be the most difficult part for people to scale. Just about everyone will overestimate what they can do. I'm telling you now...pick a weight that you can do at least 5 reps in a row with. ----------- WOD: For time - (30 Minute Time Cap!!! Done right...it shouldn't take anyone that long.) Clock will start at 30 minutes after the hour. Row 2000 Meters 50 Alternating Pistols 30 Hang Cleans 225/135 (scaled - 135/95...more for beginners) Warmup: Row 500, Light Russian KB swings...activate your hamstrings, as always it wouldn't hurt to take the 2 minutes to go through the shoulder warmup we've been doing of late.
----------------- Strength: 20 Mins to find a 1 Rep Max Deadlift - Know that you can just go heavy and not a MAX effort. A number of you have been ill of late and probably aren't fully recovered anyway. Newer athletes that are in fact ready to max lift...we'll help you decide your increasing loads. All others...you should have written down you lifts leading up to your previous 1 rep max. It should be easy for you to decide your lifts as you move up in weight. You are writing down your lifts like I tell you to aren't you...? ------------------ WOD: 3 Rounds for time Row 500 Meters 21 Vertical Kettlebell Swings 53/35 Run 400 Meters (weather probably won't be cooperating so we'll have a sub for this) |
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