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CrossFit Workout 08/29/2017

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CrossFit Initiative – CrossFit

Warm-up

4 rounds:

Shuttle run down and back 4x

10 kip swings

10 hollow rocks

10 arch rocks

PreWOD Mobility

Theraband drills:

ATYT’s x 10

Draw the sword x 10/arm

Snow angels x 10

Skill

Butterfly pull-ups

If you don’t have them mastered, we’ll work on timing and technique.

If you have butterfly pull-ups, test how many you can cycle in 10 seconds. If you have a lot of extra movement, you’re cycle rate will be slow. Keep a tight midline and alternate between arch and hollow.

All: Metcon (AMRAP – Reps)

10 seconds max butterfly pull-ups

WOD

All: Metcon (AMRAP – Rounds and Reps)

AMRAP 20’

5 pull-ups

10 push-ups

15 ab-mat situps

Post Workout

Pigeon pose 2 min/leg

Breathe deeply trying to sink into stretch with a focus on the glutes

CrossFIt Workout 8-28-2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Row 500m

Then,

5 sumo squat to stand

5 inchworms

bear crawl down

burpee broad jump back

PreWOD Mobility

lax ball in piriformis 2 min/cheek

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×5@70%)

All: Back Squat (2×5@75%)

All: Front Squat (1×5@65%)

All: Front Squat (1×5@70%)

All: Front Squat (1×5@75%)

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 7’

7 Thrusters 75/45

7 Burpees

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7′

7 Thrusters 95/65

7 Burpees

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7′

7 Thrusters 115/80

7 Bar Facing Burpees

Post Workout

Saddle pose 4 min

try to gently sink into deep saddle pose over the course of the 4 min

CrossFit WOD 08/26/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

Then,

2 rds

High Knees down

Butt kickers back

Burpee broad jumps down

Crab walk back

PreWOD Mobility

Foam roll lower back and t-spine

Skill

Work on power snatching. Focus on power transfer by:

keeping bar close

staying over bar

delaying elbow bend until full extension is achieved

WOD

All: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scale as needed. If RX’d weight is too heavy, work at ~75% of 1RM.

Post Workout

walk 400m

Getting Bar Into The Hip! 08/26/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

Jog 400m

Then,

Burgener warm-up:

– dip drive x 10

– dip drive pull x 10

– muscle snatch x 10

– 1/4 squat drops x 10

– full squat drops x 10 (3 second pause in hole)

Test

We’re going to watch your bar path and make sure it is making contact with your hips and that you are reaching full extension today.

The test is to work up to 70% – 75% of your 1RM snatch. Once you’re there, you’ll perform the best snatch that you can on Coach’s Eye.

Drill

We’ll do two drills today to improve movement:

Drill 1: no foot movement squat snatch with heels elevated (toes not touching the ground). This will done with very light weight (empty bar or maybe 10’s on each side). The goal is to keep the heels down and never let your toes touch the floor. Also, to maintain balance in the catch, indicating a good bar path. Accumulate at least 30 reps here. Take your time and analyze each rep before moving to the next.

Drill 2: Glute bridges. These don’t need to be heavy. But we want to focus on using the glutes to elevate the bar. We’ll do 5×5 at a light/moderate weight.

Finally, we’ll repeat Drill 1 for a few reps with our minds on firing those glutes at full extension.

Retest

Work back up to 75% of your snatch 1RM and we’ll see if your bar path is good and that you are getting the bar into the hips on Coach’s Eye!

CrossFit WOD 08/25/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

400m run

then,

2 rounds

4 samson stretch with transition into walking lunge to instep (hold 2 seconds at top and 2 seconds with elbow at instep)

10 air squats

20 heel taps

PreWOD Mobility

Foam roll IT bands 1 min/side

Volume

Partner Sled pulls (along back of building)

4 x Over and Back pulls. Partner A pulls over the hill. Partner B pulls back over.

Fit 90/60

Perf 135/90

Comp 180/135

Note: weight does not include weight of sled

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 7’

7 Box Jumps/step-ups (pick appropriate height and note in comments)

14 ab-mat situps

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 7’

7 Box Jumps 24’/20’

14 GHD situps

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 7’

7 Box Jumps 30’/24’

14 GHD situps

Post Workout

5 min on rower. Nice and slow on baffle setting of 1, with monitor turned away. Focus on smooth catch, posture, and a 1:2 pull/recovery ratio.

CrossFit WOD 08/24/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

2 laps around gym (inside):

Side shuffle across ends (low in power position)

High knees down

Butt kickers back

Then,

2 rounds:

5 pull-ups

10 strict push-ups

20 situps

PreWOD Mobility

seated barbell quad mash (do one side at a time) 2 min/leg

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×5@65%)

All: Back Squat (2×5@70%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@70%)

All: Front Squat (1×5@75%)

All: Front Squat (1×5@80%)

WOD

15 min time cap. Add 1 second for every incomplete rep.

Fit: Metcon (Time)

7 Rounds for Time

-4 Bar facing burpees

-4 Deadlift  95/65

-3 Bar facing burpees

-3 Power Clean

-2 Bar facing burpees

-2 Squat Clean

-1 Bar facing burpees

-1 Squat Clean and Jerk

P/C: Smoking Gun (Time)

7RFT

4 Burpee Deadlift 135/95

3 Burpee Power Clean

2 Burpee Squat Clean

1 Burpee Squat Clean & Jerk

Rx+ 155/100
Mark Rx+ for comp weight

Post Workout

If time permits: 400m walk

CrossFit WOD 08/23/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

All the circles & Twists:

– Neck circles

– Arm circles

– Torso twists

– Bents torso twists

– Hip circles

– Cherry Pickers

– Knee circles

Then,

30 heel taps

PreWOD Mobility

barbell calf mash & achilles 2 min/calf

Skill

Muscle-up Progressions

Start with bar muscle-ups. Once you have that mastered, work the rings.

Focus on:

– Pseudo false-grip

– Active shoulders

– Hollow and arch positions

– Generating power by NOT breaking at the hips or knees. Build tension!

– Re-directing (re-opening) the hips to elevate

– Fast elbows

If you move onto the rings, nothing really changes except moving to the full false-grip and keeping the elbows in (don’t let the rings move away laterally).

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 20’

10 db snatch (choose challenging weight)

20m goblet db lunge

20 double-unders or 40 single-unders

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 20’

10 db snatch 45/25

20m overhead db lunge (switch hands at the turn around)

20 double-unders

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20’

10 db snatch 55/35

20m overhead db lunge (switch hands at the turn around)

30 double-unders

CrossFit WOD 08/22/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Row 500m

Then,

10 strict burpees (strict push-up, snap up to full squat position, and stand as you would in an air squat)

2 x 10 kip swings

5-10 pull-ups

PreWOD Mobility

Theraband shoulder Drills:

– Internal/external rotations

– ATYT’s

– Snow Angels

– Sword Draws

WOD

All: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Post Workout

Lax ball between shoulder blades 1-2 min/side

CrossFit WOD 08/21/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

5 Shuttle Runs (Down and Back is 1), 5 jumping jacks at each end

Then,

2 Rounds of Cindy (5 pull-ups/body rows, 10 push-ups, 15 air squats)

PreWOD Mobility

Cossack Stretch 5/side 5 second hold at bottom

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×3@70%)

All: Back Squat (1×2@80%)

All: Back Squat (1×2@90%)

All: Back Squat (1×1@95%)

All: Back Squat (1×1@103%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@70%)

All: Front Squat (2×5@75%)

WOD

All: Metcon (Time)

For Time

Run 800m

Row 1000m

Post Workout

Couch Stretch 1 min/leg

CrossFit 08/18/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Row/Bike/Run 2min

Then,

3 rds:

10 kips swings

10 air squats

10 situps

Then,

10 iron cross

10 scorpion

PreWOD Mobility

partner calf foam roll (1min/leg)

Skill

Handstand push-up practice.

Work through the progressions for 10 min. If you struggle linking handstand push-ups, practice returning to the proper tripod position at the bottom and allowing hips to gently rest against wall.

WOD

All: Karen Goes Rock Climbing (Time)

150 Wall Balls for time

Every minute, stop and do 1 rope climb (starts with wall-balls)

For RX+: Do all rope-climbs legless
18 min cap.

For every unfinished wall-ball, add 1 second to your time.

Post Workout

slow 800m jog or

5 min slow on bike/rower