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CrossFit Workout 9.8.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

400m Jog

2 Rounds

4 Samson stretch 2 each side :05 hold

8 Alt. Spiderman and reach

12 Russian baby makers

Mobility

Front rack stretch x 1:00

Wrist stretch x 1:00 each

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Front Squat/Back Squat Set up/Warm up

(15:00 -23:00)

Warm up to 60% 1RM Front Squat

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Squat Stamina

(23:00 – 35:00)

On the Minute x 12 (4 Rounds)

Using 60% 1RM Front Squat for all reps

1. 4 Front Squat

2. 8 Back Squat

3. Rest

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Instruction/Set up/Warm up/Rehearsal

(35:00 – 45:00)

50m Run

5 Power Clean 50% WOD Weight

Rest ~ 1:00

50m Run

4 Power Clean 75% WOD Weight

Rest ~ 1:00

50m Run

3 Power Clean 100% WOD Weight

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WOD

(45:00 – 60:00)

15 Min Cap

Fit: Metcon (Time)

Fit

3 Rounds

400m Run

21 Power Clean 95/65

Perf: Metcon (Time)

Perf

3 Rounds

400m Run

21 Power Clean 135/95

Comp: Metcon (Time)

Comp

3 Rounds

400m Run

21 Power Clean 155/110

CrossFit Workout 9.7.2017

By: 0

CrossFit Initiative – CrossFit

Warmup/Mobility

(00:00 -20:00)

Lax ball traps 1:00 each side

Foam roll thoracic 1:00

saddle stretch 2:00

child’s pose 1:00

Back hyperextension 1:00

Figure four 1:00 each side

Ankle dorsiflexion 1:00 each side

500m Row

Start slow and increase pace every 100m.

Finish fast

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Rowing/Instruction/Drills

(20:00 – 25:00)

Focus points

-Legs/Core/Arms (Order of movement out)

-Arms/Core/Legs (Order of movement on return)

-1 Count out/2 Counts back

-Use your legs. 60% of the power comes from the legs

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WOD

(25:00 – 55:00)

ALL: Metcon (3 Rounds for time)

With a running clock

at 00:00 Row 2k For Time

at 15:00 Row 1k For Time

at 25:00 Row 500m For Time

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Cool Down

(55:00 -60:00)

Walk 400m

CrossFit Workout 9.6.2017

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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Deadlift

(15:00 – 35:00)

20 Minutes to build to heavy set of 3, Not necessarily a 3RM

(% of 1RM/Est. 1RM)

1. 35% x 5

2. 45% x 4

3. 55% x 3

4. 65% x 3

5. x 3

6. x 3

7. x 3

All: Deadlift 3RM

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Instruction/Set up/Warm up/Rehearsal

(35:00 – 45:00)

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WOD

(45:00 – 60:00)

15 minute time cap

Fit: Metcon (Time)

21-15-9

Deadlifts 65/45

Push Jerks

Bar Facing Burpees

Perf: Metcon (Time)

21-15-9

Deadlifts 95/65

Push Jerks

Bar Facing Burpees

Comp: Metcon (Time)

21-15-9

Deadlifts 135/95

Push Jerks

Bar Facing Burpees

CrossFit Workout 9.5.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Alternating with partner if sharing bike

:45 Slow bike

:45 Alternating Spiderman lunge and reach

:30 Medium bike

:30 Push up to down dog

:15 Fast bike

:15 Air squats

Mobility

Pigeon pose x 1:00 each side

Banded Shoulder distraction x 1:00 each side

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Instruction/Movement Prep

(15:00 – 25:00)

Wall Ball

Focus points

-Tall Chest

-Relax the arms after pressing the ball

With medicine ball, resting after each set of 5

5 Front squats

5 Overhead Press

5 Thrusters

5 Wall balls

Chest to bar pull-ups/Toes to bar/Pull-ups

Focus points

-Long body/legs in the backswing

-Chest through the bar

Have athletes drop from bar after each drill

5 Scapular retractions

5 Kipping swings

1-3 Strict Pull-ups(or 5 Kipping swings)

3 Chin over bar pull-ups

3 Chest to bar pull-ups

3 Toes to bar

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Rehearsal

(25:00 – 35:00)

Water-falling partners through if necessary

3 Wall Balls

3 Chest to Bar Pull-ups

3 Calorie bike

3 Wall Balls

3 Toes to Bar

3 Calorie bike

3 Wall Balls

3 Pull-ups

3 Calorie bike

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WOD

(35:00 – 55:00)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

Fit: Gymnastic rep scheme 9-6-3

Perf: Gymnastic rep scheme 12-9-6

Comp: Gymnastic rep scheme 15-12-9

Scale/Modify movements as needed

Wall Balls 15-12-9 across all tracks

*Running 2 heats if necessary, starting second group at 4 minute mark.

Rowing an option if necessary.

Fit: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Pull-up

Max Calories Bike in time remaining

Perf: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Pull-up

Max Calories Bike in time remaining

Comp: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Pull-up

Max Calories Bike in time remaining

CrossFit Workout 09.04.2017

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

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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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 50% 1RM Snatch

Athletes need to be prepared for quick weight changes on the minute.

Snatch

(25:00 – 31:00)

Power Snatch + Squat Snatch +

Overhead Squat (% of 1RM Snatch)

On the Minute x 6

1. 50% x 1

2. 55% x 1

3. 60% x 1

4. 50% x 1

5. 55% x 1

6. 60% x 1

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Squat Stamina

(31:00 – 45:00)

15RM Back Squat (15RM)

Establish 15RM

Conservative attempt that challenges us, not to absolute failure.

Establishing a baseline.

We will be re-testing this several times.

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WOD

(45:00 – 60:00)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Shoulder Drive! 09/02/2017

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

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. But it should be less weight than you can front squat (~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.

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.

CrossFit Workout 09/01/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

Then,

With empty barbell do 5 rounds of bear complex:

Power clean + front squat + push press + back squat + push press

Skill

All: Mini Flight Simulator (Time)

For Time:

Double unders in unbroken sets:

5,10,15,20,25,30,25,20,15,10,5
Time cap: 10 min

WOD

All: Metcon (Time)

Partner Running/Rowing DT

For time

Partners Complete DT (split up reps as needed)

Then,

6x 200m running relay.

Then,

Partners complete DT again

Then,

6x 250m rowing relay

Scale weight as needed. Partners each get their own bar but share a rower.
DT is Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Post Workout

Banded shoulder distraction 2-3 min/arm

08/31/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

3 rounds

5 strict burpees

10m duck walk

10m toy soldiers

10 kip swings

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×5@70%)

All: Back Squat (2×5@75%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@70%)

All: Front Squat (1×5@75%)

WOD

TIME CAP: 20min

Fit: Metcon (Time)

2 RFT

Run 800m

30 KBS 35/26

15 dips (any style)

Perf: Metcon (Time)

2 RFT

Run 800m

30 KBS 53/35

15 bar dips

Comp: Metcon (Time)

2 RFT

Run 800m

30 KBS 70/53

15 ring dips

Post Workout

Sit on floor with legs straight ahead of you. Bend at waist and try to allow gravity to pull your chest toward your knees. Breathe deeply and sink into this position for 4 min.

08/30/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

Then,

10 inverted burpees

10 push-ups

30 heel-taps

PreWOD Mobility

lax ball around scapulae & front delt/pec spend at least 1 min at each location

Strength

All: Metcon (15 Rounds for weight)

Strict Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Finisher

All: 500m Row (Time)

Max Effort 500m Row