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WOD: 10 Min AMRAP
Run 200 Meters
10 Pull Ups
rest 5 Mins
10 Min AMRAP
Row 250 Meters
10 Hand Release Push Ups
CrossFit Hot Springs |
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Skill work: 3 Attempts - Max Handstand Hold - Advanced -- No Wall ----------------- WOD: 10 Min AMRAP Run 200 Meters 10 Pull Ups rest 5 Mins 10 Min AMRAP Row 250 Meters 10 Hand Release Push Ups
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Strength: Squat* - 20 Mins to find a 1 Rep Max *Front or back squat...whichever you worked on during the cycle ASK FOR SPOTTERS WHEN YOU GET CLOSE TO GOING FOR A MAX LIFT!!! Notice that I said spotters (plural.) ---------------- WOD: 8 Min AMRAP 5 Front Squats - No rack, clean from floor 135/95 or 50% of 1 Rep Max 5 Box Jump Overs 24/20 --------- Couple of videos from the guys at Juggernaut, Brandon Lilly and Chad Wesley Smith. 1st one with Brandon isn't long and really just shows you what to look for when someone is squatting. I'm finally, for instance, getting better shoulder flexibility to get my hands closer in on the bar as he discusses. The 2nd one...with Chad Smith... is pretty long but is a very thorough discussion and demo of how to squat. Please watch when you have the chance. Normal class times tomorrow at 8 and 9 AM.
-------------- Strength: 10 Round Power Snatch EMOM - 3 reps at 70% ---------- WOD: 7 Rounds For Time Row 250 Meters 7 Hang Power Snatch 95/65 7 Burpees ----------- Bonus: Partner assisted T2B's for those not accomplished at them yet along with partner assisted pullups for those not accomplished at them yet. I'll demonstrate tomorrow. Some of you have done these before. Strength: Deadlifts - Ever 30 Seconds do 2 Reps @ 50% for 10 Sets - Speed Sets - Touch and go
-------------------- WOD: 4 Rounds for time 25 Bench Press 185/115* 500 Meter Row 25 Back Squats 185/115 Scaled loads - 155/85 - 135/65 - 95/45 *Most of you will likely want to floor press, then clean the bar to the rack and then squat. Those capable will want to clean it and put into the back squat position without a rack. (Like doing a bear complex) It's a bit more incentive to not put the bar down and do the back squats unbroken. Strength: Shoulder Press - Ever 30 Seconds do 2 Reps @ 50% for 10 Sets - Speed Sets
----------------- Wod: "Helen" - 3 Rounds for time 400 Meter Run 21 KB Swings 53/35 12 Pull Ups ---------------- Using one of the two ways below...you should be able to pull up the fastest "Helen" that I've seen or heard of. (6:31) Can't find it on YouTube. This was quite a few years ago and you'll notice they didn't brief the guy that well on the overhead/vertical standard for the KB's. I'm betting had he known...he'd have done it and still gotten roughly the same time. http://media.crossfit.com/cf-video/CrossFitAtlanta_HelenBrendonMahoney.wmv "Helen" by Brendon Mahoney - video [wmv] [mov] 2012 CrossFit Open Wod 12.3 Complete as many rounds and reps as possible in 18 Mins: 15 Box Jumps 24/20 12 Push Press 115/75 9 Toe 2 Bar Strength: Squat - Ever 30 Seconds do 2 Reps @ 50% for 10 Sets - Speed Sets - Dive bomb Squats (fast as you can...AKA - Drop it like it's hot)
---------- Wod: In 3 Mins, as many rounds and reps of - 25 Wall Ball 20/14 25 Double Unders *Repeat Cycle 3 times with one minute rest between each cycle Normal class times tomorrow at 8 and 9 AM.
-------------------- Two person team WOD: For time - 30 Min Cap! Run 800 M 80 Pull Ups Run 800 M 80 American KB Swings 53/35 800 Meter Run 80 Overhead Squats 95/65 Runs are done together. Break up the reps between you and your partner any way you see fit. Yes, for some...there may need to be scaling on reps and distance. Strength: Wendler Cycle Week 3 - Deadlift Warmup sets: (Whatever your 40, 50 and 60% are...add 5 to 10 pounds) 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 reps (or more) @ 95% ------------------ WOD: 3 Rounds for time 5 Deadlifts 275/185 10 Box Jump Overs 24/20 Rest approx. 5 mins...then 1000 Meter Row for time ----------- Quick tips from Ben Bergeron @ CF New England on the DL...all things we've discussed before. Strength: Wendler Cycle Week 3 - Press Warmup sets: (Whatever your 40, 50 and 60% are...add 5 to 10 pounds) 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 reps (or more) @ 95% -------------- WOD: 10 Min AMRAP (2014 CrossFit Open Wod 14.1) 30 Double Unders 15 Power Snatch 75/55 |
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