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9.20.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Row or Bike :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 35:00)

Bar Complex Warm up

Drop from bar after each set

5 Kip Swings

3 Toes to Bar or (Knees to Chest)

3 x 1 Strict Pull-up (or Jumping Pull-up)

3 x 1 Kipping Chest to Bar (or Jumping Chest to Bar Pull-up)

3 x 1 Bar muscle-up for Comp

1 Full Bar Complex

Fit

Bar Complex (1 Knees to Chest + 2 Jumping Chest to Bar Pull-ups)

Perf

Bar Complex (1Toes to Bar + 2 Chest to Bar)

Comp

Bar Complex (1Toes to Bar + 1 Chest to Bar + 1 Bar Muscle-up)

Deadlift Warm up

short rest between sets

4 x 50% WOD Weight

3 x 70%

2 x 85%

1 x 100%

Wallball Warm up

With medicine ball, short rest after each set of 5

5 Front squats

5 Push Press

5 Thrusters

5 Wall balls

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WOD

(35:00 – 55:00)

20 minute time cap

“from bad to worse”

Comp. has first dibs on Bike.

Perf. can use Bike, if available, otherwise 40 Cal. Row

Fit. 40 Cal. Row

Fit: Metcon (Time)

40 Cal. Row

9 Deadlift 185/135

20 Bar Complex (1 Knees to Chest + 2 Jumping Chest to Bar Pull-ups)

77 Wall Balls 14/10lbs. 10’/9′

Perf: Metcon (Time)

40 Cal. Bike/Row

9 Deadlift 245/165

20 Bar Complex (1Toes to Bar + 2 Chest to Bar)

77 Wall Balls 20/14lbs. 10’/9′

Comp: Metcon (Time)

40 Cal. Bike

9 Deadlift 315/205

20 Bar Complex (1Toes to Bar + 1 Chest to Bar + 1 Bar Muscle-up)

77 Wall Balls 20/14lbs. 10’/9′

9.19.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

400m Jog

+

400m

50m Walking High Knees

50m Jog

50m Walking Quad Stretch

50m Jog

50m SideShuffle

50m SideShuffle Other side

100m Jog

2 Rounds

Row :40 Slow :20 Fast

5 Strict Burpees

10 Air Squat

5 Jumping Air Squat

1 Round 100% Intensity

5 Calorie Row

5 Burpees

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WOD

(20:00 – 50:00)

“Fortitude”

This is as tough mentally as it is physically.

Work hard to maintain Row throughout.

If you must decrease Burpees then do so.

Fit: Metcon (AMRAP – Reps)

EMOM x 30

Odd Minutes 10/8 Calorie Row

Even Minutes 10/8 Burpees

Perfect Score is 300/240 Reps

Perf: Metcon (AMRAP – Reps)

EMOM x 30

Odd Minutes 12/10 Calorie Row

Even Minutes 12/10 Burpees

Perfect Score is 360/300 Reps

Comp: Metcon (AMRAP – Reps)

EMOM x 30

Odd Minutes 15/12 Calorie Row

Even Minutes 15/12 Burpees

Perfect Score is 450/360 Reps

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Cool Down

(50:00 – 60:00)

Walk 400m

9.18.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -10:00)

2 Rounds

300m Slow Row

5 Walkout to Push-up

7 Scap Retractions

9 Abmat Sit-ups

1 Round

8 Alt. Spiderman and reach

8 Slow Air Squats

25′ Walking Lunge

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Instruction/Set up/Warm up/Rehearsal

(10:00 – 30:00)

Set #1 Low Intensity

25′ Dumbbell Front Rack Walking lunge (light DB)

4 TTB/Hanging Knee Raise

4 DB Power Cleans

into

12′ Dumbbell Front Rack Walking lunge

2 TTB/Hanging Knee Raise

2 Power Cleans

Rest 2:00

1-3 Sets of Bar Muscle-ups/ Pull-ups

Manageable numbers here.

Rest 2:00

Set #2 Medium Intensity

12′ Dumbbell Front Rack Walking Lunge((Moderate lb. DB)

4 TTB/Hanging Knee Raise

4 Power Cleans

into

12′ Dumbbell Front Rack Walking Lunge (Moderate lb. DB)

1-3 Bar Muscle-ups/Pull-ups

2 Power Cleans

Rest 2:00

Set #3 Workout Intensity

12′ Dumbbell Front Rack Walking Lunge (50/35)

4 TTB/Hanging Knee Raise

4 Power Cleans

into

12′ Dumbbell Front Rack Walking Lunge (50/35)

1-3 Bar Muscle-ups/Pull-ups

2 Power Cleans

Rest 5-10 Minutes

Work out strategy

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Fit: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

P/C: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

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Cool Down

(50:00 -60:00)

5 -10 minute light Bike/Walk/Row

Pigeon Pose 2:00 each side

9.16.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Row :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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WOD

(15:00 – 35:00)

E4MOM For 20 Minutes (5 Rounds)

(Every 4 Minutes on the Minute)

5 Strict Pull-ups

10 Hand Release Pushups

15 GHD Sit-ups

20 GHD Hip Ext.

or

(If you did yesterday’s WOD with GHD/Hip Ext)

E2MOM For 20 Minutes (10 Rounds)

(Every 2 Minutes on the Minute)

5 Strict Pull-ups

10 Hand Release Pushups

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Front Squat/Back Squat Set up/Warm up

(35:00 -45:00)

Warm up to 60% 1RM Front Squat

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Squat Stamina

(45:00 – 55:00)

On the Minute x 10 (5 Rounds)

Using 60% 1RM Front Squat for all reps

Odd 3 Front Squat

Even 6 Back Squat

Shoulder Drive! 09/16/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

6 shuttle runs (D&B is 1) with burpee at each end

Then,

3 rds:

10 pvc pass throughs

7 shoulder push-ups

5 empty barbell frankenstein squats

10 jerk dip back scratchers with empty barbell

Mobility

Barbell Thoracic Opener 1 min

Front rack stretch with bench and PVC 1 min

Overview

Today, we are going to focus on the jerk dip/drive. We have 3 key points of performance we will try to improve:

1) dip depth (not too deep)

2) vertical torso (keeping the bar in the slot)

3) maintaining a full bar/shoulder connection through the drive

These 3 points are all very interconnected. Failing at 1 can cause failures on the other two.

Test

Build to 75%-80% of 1RM in jerk (any style). We’ll video and see the timing, posture and shoulder position of the jerk in coach’s eye.

Drill

We’ll do 2 drills today:

Drill 1- Light complex

In this drill, we’ll do light weight, high repetition to build habits

With a light barbell, we’ll do sets of 7-10 reps of the following. Dip, pause 1 second,Drive and catch, recover. The weight should be very easy to handle. We want to make the proper positions feel very natural.

Drill 2 – Overloaded jerk dip squats

From the rack, we’ll load the barbell up with more weight than you can jerk (~110-115% of jerk 1RM). We’ll dip to proper full dip depth. Pause for 2 seconds and drive up. Maintaining vertical position and keeping the bar fully racked (NOT going overhead).

10 x 3 once at full load. We are training our nervous system to feel comfortable in the proper position under heavy load.

Retest

Once again, build to 75%-80% of 1RM in jerk (any style). We’ll video again and compare the posture, timing, and shoulder position of the jerk in coach’s eye.

9.15.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

800m Run

1st 200 Slow

2nd 200 Moderate

3rd 200 Slow

4th 200 Fast

3-2-1

Spiderman and reach

Walkout to push-up

Mobility

Couch Stretch 2:00 each side

Pigeon Pose 1:00 each side

Banded Shoulder Distraction 1:00 each side

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Midline/WOD

(20:00 – 50:00)

5 Sets

10-25 GHD Sit-ups

10-25 Hip Extension

Pick a number and maintain through all 5 Sets.

Rest as needed between sets.

Insert WOD at any point during Midline Sets when bike

becomes available.

WOD

Reset counter to 0 every time you return to bike/rower.

All: Metcon (Time)

21-15-9

Assault Bike Calories

Row Calories

Cool Down

(50:00 -60:00)

Walk 400m

Saddle Pose 3:00

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9.14.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row or 400m Run or 15 Cal. Bike

2 Rounds

10 Samson Stretch 5 each side x :05 hold

10 Abmat Sit-up

10 Air Squat

5 Scapular retractions

2 Rounds

5 Box Jumps (You pick height)

10 GHD Hip Extension

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Double Under/Rope Climb Instruction/Warmup

(15:00 – 30:00)

______________________________

Deadlift

Warmup (30:00 – 40:00)

6 x 50% WOD Weight

5 x 60%

4 x 70%

3 x 80%

2 x 90%

1 x 100%

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WOD

(40:00 – 60:00)

20 minute cap

Fit: Metcon (Time)

10 RFT

20 Single Unders

3 Deadlift 135/85

1 Rope Lower + 1 Rope Knee Raise

Perf: Metcon (Time)

10 RFT

20 Double Unders or 40 Single Unders

3 Deadlift 225/145

1 Rope Climb 15′

Comp: Metcon (Time)

10 RFT

20 Double Unders

3 Deadlift 315/205

1 Rope Climb 15′

9.13.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row

3 Rounds

10 Hollow Rocks

10 Superman Rocks

3-2-1

Spiderman and Reach

Walkout to push-up

2 Rounds

3 Push-ups

5 Kip Swings

7 Air Squats

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Strict HSPU/Strict Pull-up

(15:00 – 25:00)

Not so much a lengthy period of instruction as we are mostly just

looking to establish baseline numbers for upcoming %s.

Strict Handstand push-up

(or any variation of)

1 set Max reps

Rest as needed

Strict Pull-up

1 set Max reps

For both we are looking for difficulty level that allows for at least 5+ reps.

If Pull-ups are banded, note which band and where it is located on rack for following training.

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All: Strict Handstand Pushup

Strict Handstand push-up

(or any variation of)

1 set Max reps

All: Strict Pull-up

Strict Pull-up

1 set Max reps

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All: Metcon (AMRAP – Rounds and Reps)

(25:00 – 45:00)

Death by Burpees.

With a continuously running clock, perform

1 Burpee in the first minute

2 Burpees in the second minute

3 Burpees in the third minute

and so on….

Continuing for as long as you are able.

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Midline

(45:00 – 50:00)

With a running clock for 4:00

1:00 Plank

30 Abmat Sit-ups or until 2:00(1:00)

:40 Plank

20 Abmat Sit-ups or until 3:20 (:40)

:20 Plank

10 Abmat Sit-ups or until 4:00 (:20)

As soon as first minute ends immediately begin sit-ups and work until finished or end of second minute. If finished, may rest until end of second minute.

Then plank for :40 right into Sit-ups and so on.

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Cool Down

(50:00 -60:00)

5 minute light Bike/Walk/Row

Saddle Pose 2:00 – 3:00

9.12.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Round 1

Row :40 Slow :20 Fast

5 Scapular Retractions

7 Push Ups

9 Air Squat

Round 2

Row :40 Slow :20 Fast

5 Kip Swing

7 Push Ups

9 Air Squat

Round 3

Row :40 Slow :20 Fast

5 Pull-up

7 Push Ups

9 Air Squat

Mobility

Barbell thoracic opener x 1:00

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Snatch Grip Behind the Neck Press

5 Muscle Snatch

5 Overhead Squat

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Snatch

Snatch Technique Instruction (15:00 – 20:00)

All loadings meant to be on the lighter side with little rest

Snatch Technique (20:00 – 30:00)

Hang Snatch High Pull

(% of 1RM Snatch)

30% x 4

35% x 4

40% x 4

Pausing High Hang Squat Snatch

:02 pause, high on the thigh

(% of 1RM Snatch)

40% x 3

50% x 3

60% x 3

______________________________

Back Squat

Set Up/Warm up (30:00 -40:00)

Warm up to 60% 1RM Back Squat

Have all weights nearby for quick changes

______________________________

Back Squat Waves (40:00 – 55:00)

On the Minute

1. 60% x 5

2. 65% x 5

3. 70% x 5

3:00 Rest

4. 65% x 5

5. 70% x 5

6. 75% x 5

3:00 Rest

7. 70% x 5

8. 75% x 5

9. 80% x 5

______________________________

9.11.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

:20 Single Unders

3 Scap Retractions

6 Pushups

9 Sit-ups

:20 Single Unders

3 Strict Pull-ups

6 Divebombers

9 Air Squats

:20 Double Unders

3 Kipping Pull-ups

6 Slow Burpees

9 Med Ball Front Squat (20/14)

Barbell Warm-up

Modified

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Hang Muscle Clean

5 Hang Muscle Snatch

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

With so many moving parts take this opportunity to

assist athletes setting up safe spaces

to work and transition easily.

1 Round

50% Intensity

5 Wall Ball

5 Double Unders

4 Box Jump

4 Toes to Bar

3 Chest to Bar pull-ups

3 Burpees

2 Clean

2 Jerks

1 Snatches

1 Ring Muscle-ups

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WOD

(30:00 – 50:00)

“Open Test”

Complete as many rounds and reps as possible in 20 mins of:

Keep in mind, a single full round is VERY challenging.

If you do complete full round begin second round.

Bite off big chunks but don’t go to failure too soon.

Pace this as if it were a 5K.

Clean/Snatch can be Power or Squat

Jerk can be Push or Split

Fit: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Single Unders

40 Box Jump (24″/20″)

40 Knees to Chest

30 Pull-ups

30 Burpees

20 Clean 95/65

20 Jerks 95/65

10 Snatches 95/65

10 Burpee Pull-ups

Perf: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Double Unders

40 Box Jump (24″/20″)

40 Toes to Bar

30 Pull-ups

30 Burpees

20 Clean 115/80

20 Jerks 115/80

10 Snatches 115/80

10 Burpee Chest to Bar Pull-ups

Comp: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Double Unders

40 Box Jump (24″/20″)

40 Toes to Bar

30 Chest to Bar pull-ups

30 Burpees

20 Clean 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle-ups