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1.23.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

Warm-up (00:00 -15:00)

1:00 Row Easy

10 Burpees

10 Air Squats

:40 Row Moderate

10 AbMat Situps

10 Glute Bridges

:20 Row Fast

:10 Row Easy

:20 Row Fast

:10 Row Easy

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Rowing

Rowing Instruction(15:00 – 25:00)

How to attack a 2K Time Trial

Developing a race plan and sticking to it.

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WOD

(25:00 – 55:00)

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

ALl: 2k Row (Time)

Max Effort 2k Row

All: 1000m Row (Time)

Max Effort 1000m Row

All: 500m Row (Time)

Max Effort 500m Row

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Cool Down

(55:00 -60:00)

Walk 400m

1.22.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -10:00)

2 Rounds

10 Cal Bike

10 GHD Sit-up

10 Hip Ext

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Deadlift

(10:00 – 30:00)

Review Deadlift

Take No more than 20 Minutes to build to Heavy 2 Rep Deadlift

Looking for a HEAVY 2 today, not necessarily 2 RM.

Record your Heavy Set of 2 only.

Suggested Sets/Percentages of 1RM

30% x 5

40% x 5

50% x 5

60% x 5

65% x 4

70% x 3

75% x 2

80% x 2

85% x 2

ALl: Deadlift (2 Reps)

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Instruction/Set up/Warm up/Rehearsal

(30:00 – 35:00)

Coaches:

Review Toes to Bar/Bar-facing Burpees

Stimulus today is Heavy, but not max effort Deadlift.

We are looking for a load that is no more than 85% 1RM

Make this a relatively heavy Deadlift ‘for you’

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WOD

(35:00 – 55:00)

‘Marston’

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Deadlift 135/95

10 Knees to Chest

15 Bar-facing Burpees

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Deadlift 275/175

10 Toes to Bar

15 Bar-facing Burpees

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Deadlift 345/225

10 Toes to Bar

15 Bar-facing Burpees

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Deadlift 405/285

10 Toes to Bar

15 Bar-facing Burpees

1.20.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

4 Rounds

10/7 Calorie Row/Bike. Alternate btwn rds.

5 Push-ups

5 Wall Squats

10 Air Squats

15 Single Unders (Double Unders by rd 3)

:45 Samson Stretch each side

Instruction

Wall Ball Review

Double Under Review

Medicine Ball Warm up

5 Front squats

5 Push Press

5 Thrusters

5 Wall balls

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WOD

(30:00 – 50:00)

All: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Double Unders

15 Wall Balls

20/14 Calorie Row

15 Wall Balls

20/14 Calorie Bike

15 Wall Balls

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Cool Down

Figure four x 1:00+ each side

Pigeon pose x 1:00+ each side

Ankle Dorsiflexion

Foam Roll Calves

1/20/2018

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

Run 400m

Neck circles

Arm circles

Torso twists

PVC pass-through x 10

10 PVC OHS

10 Burpees

Skill

OH Barbell cycling

Whether it be push-press, or some jerk variety, the

barbell should be driven by the shoulders (not the

wrists)

Build to a moderate push press/push jerk weight

(~60-70% 1RM) doing sets of 5

Focus points:

1) drive shoulders into bar

2) keep heels down

3) finish lift before lowering bar

4) lower the bar to the proper front rack position

(not wrists!)

5) If you can load for the next rep as the bar

contacts shoulders, maintain good dip posture

and don’t jump forward

Skill

Clean cycling

The clean normally breaks down as we cycle fast by

missing a good bar path, swinging the bar, and not

catching properly.

Build to a moderate power clean weight (~60-70% of

1RM) doing sets of 5

Focus points:

1) get bar into upper thigh

2) finish

3) catch in proper front rack (not with wrists!)

4) keep bar close as you lower the bar

Skill

Snatch cycling

Like the clean, the snatch normally breaks down as

we cycle fast by missing a good bar path, swinging

the bar, and not catching properly (pressing out).

Build to a moderate power snatch weight (~60-70%

of 1RM) doing sets of 5

Focus points:

1) get bar into hip

2) finish

3) catch in lockout (no press out!)

4) keep bar close as you lower the bar

1.19.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 – 15:00)

1:00 Slow Bike

10 Slow Air Squats

5 Burpees

:40 Moderate Bike

7 Air Squats

5 Jumping Squats

3 Burpees

:20 Fast Bike

5-10 Push-ups

Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 Hang Muscle Clean

5 Front Squat

5 Thrusters

short rest

5 Hang Muscle Snatch

5 Overhead Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

Strategy:

We are looking for a loading that we could complete 20 unbroken OHS if we had to.

Light and fast. Same bar/same weight for all 3 barbell movements.

All 3 barbell movements are squats! So consider what breaking up 60/90 squats looks like

from the start.

Hang Squat Cleans:

Find your shoulders! Not your wrists. Get your elbows around and up.

Handstand Push-ups:

Moving well here is more important than moving fast, dial in the kip.

Thrusters:

Expect the bar to feel heavy by now. As soon as you feel like you can do a set of 5 get going. Time moves fast here, small sets/short rests are great here.

Box Jumps:

Recover a bit here. Find your breathing. Steady/methodical. Step-ups ok for all tracks.

Overhead Squats:

Same as with Thrusters, as soon as you feel like you can do a set of 5 get going.

Pull-ups:

Same as the Handstand Push-ups, dial in that kip. Break them up early to avoid hitting failure.

In a few small sets warm-up to WOD weight for the barbell.

1 Round @ WOD Weight

2-3 Hang Squat Cleans

2-3 Handstand Push-ups or DB Press

2-3 Thrusters

2-3 Box Jumps

2-3 Overhead Squats

2-3 Pull-ups

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WOD

(30:00 – 60:00)

Fit: Metcon (Time)

20 Hang Squat Cleans

20 Seated Strict Dumbbell Press

20 Thrusters

20 Box Jumps 20″/12″

20 Overhead Squats

20 Jumping Pull-ups

65/45

Perf: Metcon (Time)

30 Hang Squat Cleans

30 Handstand Push-ups

30 Thrusters

30 Box Jumps 24″20

30 Overhead Squats

30 Pull-ups

80/55

Comp: Metcon (Time)

30 Hang Squat Cleans

30 Handstand Push-ups

30 Thrusters

30 Box Jumps 24″20

30 Overhead Squats

30 Pull-ups

95/65

1.18.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Discuss Rowing for Calories vs. Rowing for Meters

2 Rounds

1:00 Row

:40 Bike

:20 10m Jog

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WOD

(15:00 – 55:00)

Score is Total Max 10m Sprints across all rounds

Stagger starts if space is limited by number of Athletes.

Fit: Metcon (5 Rounds for reps)

5 x 4:00 on/4:00 off

14/10 Calorie Row

10/6 Calorie Bike

Max 10m Sprints in Time Remaining

Perf: Metcon (5 Rounds for reps)

5 x 4:00 on/4:00 off

20/14 Calorie Row

14/10 Calorie Bike

Max 10m Sprints in Time Remaining

Comp: Metcon (5 Rounds for reps)

5 x 4:00 on/4:00 off

30/20 Calorie Row

20/14 Calorie Bike

Max 10m Sprints in Time Remaining

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Cool Down

As needed If Time permits

1.17.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 – 20:00)

12 Calories Bike

6 Walkouts

6 Spiderman and Reach each side

10 Calories Bike

5 Walkouts

5 Spiderman and Reach each side

8 Calories Bike

4 Walkouts

4 Spiderman and Reach each side

Take ~5-10 Minutes to warm-up Handstands.

Kicking up to the wall.

Negatives.

A few small sets.

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Strict HSPU

(20:00 – 25:00)

If we do not yet have Strict Handstand Push-ups let’s do Seated Strict Dumbbell Presses.

Seated on floor with feet extended directly in front of you.

Same time domain.

All: Metcon (3 Rounds for reps)

AMRAP 2:00

Rest 1:00

AMRAP 1:00

Rest :30

AMRAP :30

Score is Total Reps

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Back Squat

(30:00 – 50:00)

10 – 8 – 6 – 4 – 2

Looking for a HEAVY 2 today, not 2 RM. None of these lifts are meant to be max effort lifts. Use the 10/8/6/4 sets to prepare you for the Heavy Set of 2.

Record your Heavy Set of 2 only.

All: Back Squat

Heavy 2 Rep

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Cash-Out

Coaches, feel free to improvise with time remaining.

1.16.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 – 15:00)

500m Slow Row

3 -2 – 1

Walkouts

Spiderman and Reach each side

:20 Plank (elbows) following each round

250m Moderate Row

Barbell Warm Up

5 Deadlift

5 Hang Power Clean

5 Strict Press

5 Back Squat

5 Front Squat

5 Power Clean

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

Coaches:

Review Row/Power Cleans/Bar-facing Burpees

Get those elbows around and up in the front rack receiving position!

Strategy:

Row:

Aim for a pace that is a few seconds slower than your 2K pace. What is equally as important as your pace here is your transition to the barbell.

Cleans:

Unless we are very strong on the Cleans, fast singles from the start is a wise strategy.

Bar-facing Burpees:

Footwork. Dial in your footwork. No wasted movement.

In a few small sets warm-up to WOD weight for Power Clean

1 Round

5 Calories

4 Power Cleans @ WOD Weight

3 Bar-facing Burpees

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WOD

(30:00 – 50:00)

Score is total reps across all 5 rounds.

Fit: Metcon (5 Rounds for reps)

5 rounds for Max Reps

1:00 Row for Calories

1:00 Power Cleans

1:00 Bar-facing Burpees

1:00 Rest

95/65

Perf: Metcon (5 Rounds for reps)

5 rounds for Max Reps

1:00 Row for Calories

1:00 Power Cleans

1:00 Bar-facing Burpees

1:00 Rest

115/80

Comp: Metcon (5 Rounds for reps)

5 rounds for Max Reps

1:00 Row for Calories

1:00 Power Cleans

1:00 Bar-facing Burpees

1:00 Rest

135/95

1.15.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

3 Rounds

1:00 Bike

5 Scapular Retractions

7 Kip Swings

1:00 Bike

5 Kip Swings

3 Pull-ups w/ Gymnastics Kip

1:00 Bike

10 Air Squats

10 PVC OHS

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 35:00)

Coaches: Review

Pull-ups

Power Snatch

Box Jump Over

Overhead Squats

Strategy:

We are looking for a loading on the bar that we could complete 20 unbroken OHS if we had to.

Looking for intensity here over heavy.

Pull-ups/Power Snatch: Break sets up early to conserve your grip and shoulders for the OHS.

Box Jumps: Steps ups are always allowed(and will be during the OPEN) but we are looking for the stimulus today of combining an explosive movement and high skill squat.

OHS: Aim for large sets, we can recover on the Box Jumps with a slightly slower pace if need be.

Take 10 Minutes to warm-up to WOD weight for Power Snatch and Overhead Squat

1 Round

3 -2 -1

Pull-ups

Power Snatch

into

3 -2 – 1

Box Jump Over

Overhead Squats

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WOD

(35:00 – 60:00)

For Time

Fit: Metcon (Time)

15 – 12 – 9

Pull-ups

Power Snatch 45/30

Directly into

15 – 12 – 9

Box Jump Overs 20″/12″

Overhead Squats 45/30

Perf: Metcon (Time)

15 – 12 – 9

Pull-ups

Power Snatch 75/50

Directly into

15 – 12 – 9

Box Jump Overs 24″/20″

Overhead Squats 75/50

Comp: Metcon (Time)

15 – 12 – 9

Chest to Bar Pull-ups

Power Snatch 95/65

Directly into

15 – 12 – 9

Box Jump Overs 24″/20″

Overhead Squats 95/65

1.13.2018

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -30:00)

2 Rounds

10/7 Calorie Bike Easy/Moderate

5 Air Squats

5 Burpees

5 Kip Swings

Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Front Squat

5 Strict Press

5 Thruster

At ~70% WOD Weight

3 Front Squat

3 Strict Press

3 Thruster

At WOD Weight

2 Front Squat

2 Strict Press

2 Thruster

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WOD

(30:00 – 60:00)

Fit: Metcon (Time)

3 Rounds:

15/12 Calorie Bike

17 Thrusters 65/45

15/12 Calorie Bike

18 Knees to Chest

Perf: Metcon (Time)

3 Rounds:

20/15 Calorie Bike

17 Thrusters 80/55

20/15 Calorie Bike

18 Toes to Bar

Comp: Metcon (Time)

3 Rounds:

20/15 Calorie Bike

17 Thrusters 95/65

20/15 Calorie Bike

18 Toes to Bar