|
|
|
Usual class times tomorrow at 8 and 9 AM. And remember...lifting clinic tomorrow at 10 AM.
---------- Strength: Power Clean + Hang Full Clean - 15 minutes...looking for something heavish ---------------- WOD: 2 Rounds for time 30 Wall Balls 20/14 20 Pull Ups 10 Calorie Row
0 Comments
Strength: Deadlift 3 - 3 - 3 *3 attempts to find the heaviest 3 rep max you have in 10 mins --------------- Wod: 15 Min CAP!!!! 20 Burpees 20 Snatch (anyhow) 75/45 20 Burpees 25 Snatch 95/55 20 Burpees 30 Snatch 115/65 20 Burpees 35 Snatch 135/75 Strength: Push Press
*3 attempts to find the heaviest 3 rep max you have in 10 mins ---------------------- WOD: 20 Minute CAP!!!! 100 Meter Row or 100 Meter Run 5 Shoulder 2 Overhead 135/95 - no rack 200 Meter Row or 200 Meter Run 10 Shoulder 2 Overhead 300 Meter Row or 300 Meter Run 15 Shoulder 2 Overhead 400 Meter Row or 400 Meter Run 20 Shoulder 2 Overhead 500 Meter Row or 500 Meter Run 25 Shoulder 2 Overhead * Scaling will be on the board Strength: Power Clean from floor + 3 Hang Power Cleans (15 Minute Time Cap) ------- Wod - For time: 20 Minute Time Cap 15 Power Cleans 135/95 25 Double Unders 12 Power Cleans 50 Double Unders 9 Power Cleans 75 Double Unders 6 Power Cleans 100 Double Unders -- Scaling options will be on the board -------------- Josh Gibson on the Demo for the Power Clean/Hang Power Clean Barbell Complex. He might just be a little rusty from a several month layoff. Strength: Back Squat 3 - 3 - 3
*3 attempts to find the heaviest 3 rep max you have in 10 mins ----------- WOD - For time: 10-9-8-7-6-5-4-3-2-1 Front Squat 135/95 - no rack Box Jump Overs 24/20 ---------- Bonus: 100 Ab movements of your choice...BUT...pick something different than you usually do. Slam balls, parallette pass throughs, v-ups...etc Those of you capable of working on the partner assisted Toes 2 Bar (video demo posted a few days ago and again following this post...find a partner and get to it. Usual class times tomorrow at 8 and 9 AM.
----------------------- Partner Workout – 400 M Runs are done together - 1 Partner works at a time on everything else. --------------- "Helen meets Grace" 3 Rounds of: 400 Meter Run 21 KB Swings 53/35 12 Pull Ups then immediately into 30 Clean and Jerks 135/95 - scale accordingly Strength: Deadlift 5 - 5 - 5 *3 attempts to find the heaviest 5 rep max you have in 10 mins ---------------- WOD: 4 Rounds for time (30 Min Cap!) 400 Meter Run 5 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats Yes...that is a total of 1 mile and a total of 20 rounds of "Cindy." --------------- Please watch the YouTube video with Mark Bell. You're gonna see a number of common faults and how to correct them. Most all of which, we've gone over/you've heard before. It's always good to hear the corrections said differently though...especially when they're from someone like Mark Bell. Strength: Push Press 5 - 5 - 5 *3 attempts to find the heaviest 5 rep max you have in 10 mins -------------- WOD: For time 1000 Meter Row - 10 Vertical KB Swings 70/53 - 2 Burpees 800 Meter Row - 8 Vertical KB Swings- 4 Burpees 600 Meter Row - 6 Vertical KB Swings- 6 Burpees 400 Meter Row - 4 Vertical KB Swings- 8 Burpees 200 Meter Row - 2 Vertical KB Swings- 10 Burpees ------------ It's been while since I watched this...really great step by step on errors and corrections that we all want to avoid. Sorry, I can't provide the lake background for you all. YouTube video #2...watch up until about the 3:45 point. Strength: 20 Minutes to establish 1 Rep Max Clean (this means full/squat clean...from the floor) --------------------- Wod: Max Reps and Rounds in 3 Mins 3 Power Cleans 135/95 6 Push Ups 9 Air Squats *rest 1 minute, repeat 3 cycles (This is 2 rounds shorter than "The Chief" ------------------- 1st YouTube video is with Chad Vaughn...two time Olympian. Great voice over analysis of his lifting. #2 - Really great YouTube video on Pistol progressions...please watch this several times. EVERYONE should be working on Pistols, even if you just do a handful of them on days that your legs are already warmed up. YouTube video #3 is a weightlifting session at Cal Strength from back in January. Watch to see slight differences in peoples techniques and in general...some great lifting. Strength: Back Squat 5 - 5 - 5 *3 attempts to find the heaviest 5 rep max you have in 10 mins ------------ WOD: 5 Rounds for time (15 Min Cap!) 25 Wall Balls 20/14 25 Double Unders or 75 Single Unders ------------- Bonus: 100 Ab movements of your choice...you can knock out some of them during your warmup if you wish ------------ This YouTube video doesn't pertain to what we're doing today but please watch to further your knowledge. Then, watch it again. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
RSS Feed