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11.9.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Row :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

2 Rounds

10 Hollow Rock

10 Superman Rock

2 Rounds

Row :40 Slow :20 Fast

5 Kip Swing

3 Strict Pull-ups (Singles)

3 Kipping Pull-ups

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Instruction/Warmup

(15:00 – 25:00)

Period of Instruction:

Coaches choice of any or all of the following movements.

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Warm-up/Rehearsal

(25:00 – 30:00)

1 Round

6 AbMat Sit-ups

5 Toes to Bar

4 GHD Sit-ups

3 Pull-ups

2 Strict Pull-ups

1 Bar Muscle-ups

or appropriate movements for Athlete’s track.

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WOD

(30:00 – 60:00)

30 Minute Cap

Fit: Metcon (Time)

50 AbMat Sit-ups

40 Hanging Knee-raises

30 Jumping Pull-ups

20 Ring Row

10 Low Ring Muscle-up Transitions (Transition only/full arm extension not necessary)

Perf: Metcon (Time)

40 AbMat Sit-ups

30 Toes to Bar

20 GHD Sit-ups

20 Pull-ups

10 Strict Pull-ups

5 Bar Muscle-ups

Comp: Metcon (Time)

60 AbMat Sit-ups

50 Toes to Bar

40 GHD Sit-ups

30 Pull-ups

20 Strict Pull-ups

10 Bar Muscle-ups

11.8.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row or 15 Cal. Bike

2 Rounds

3 Strict Pull-ups

9 Wall Squats

12 Spiderman and Reach (6 each)

15 AbMat Sit-ups

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 – 30:00)

Clean Complex

Clean Pull + Hang Power Clean + Power Clean

Warm up to 50% 1RM Clean (Power or Squat)

On the Minute for 11 Minutes.

Minutes 1- 5: 1 Complex each minute climbing in weight.

Minute 6: Rest

Minutes 7-11: 1 Power Clean, Climbing in weight each minute to Find Heavy For The Day.

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(30:00 – 41:00)

% of 1RM Clean (Power or Squat)

On the minute for 5 minutes

1 Clean Complex

1. 50% x 1

2. 54% x 1

3. 58% x 1

4. 62% x 1

5. 65% x 1

6. REST 1:00

7. 1 Power Clean

8. ”

9. ”

10. ”

11. “

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WOD

(50:00 – 57:00)

Scoring: Score is rounds completed + partial reps.

For example, Finished the round of 5 PC + 30 DU and completed 6 PC + 10 DU the score is 5 + 16

Fit: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00

1 Power clean, 60 Single Unders

2 Power clean, 60 Single Unders

3 Power clean, 60 Single Unders

4 Power clean, 60 Single Unders

5 Power clean, 60 Single Unders

Continue to add 1 Power Clean per round until time is called

115/75

Perf: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00

1 Power clean, 30 Double Unders

2 Power clean, 30 Double Unders

3 Power clean, 30 Double Unders

4 Power clean, 30 Double Unders

5 Power clean, 30 Double Unders

Continue to add 1 Power Clean per round until time is called

145/95

Comp: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00

1 Power clean, 30 Double Unders

2 Power clean, 30 Double Unders

3 Power clean, 30 Double Unders

4 Power clean, 30 Double Unders

5 Power clean, 30 Double Unders

Continue to add 1 Power Clean per round until time is called

165/110

11.7.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

2 Rounds

200m Slow Row

:30 Dead Hang from Pull-up Bar

10 Push Up

3 Spiderman and Reach Each Side

:30 Samson Stretch Each Side

3 Rounds

100m Row

4 Burpee Step-up Over

-Build in Speed over 3 Rounds

-Build from Step-up to Box Jump by 3rd Round

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WOD

(25:00 – 49:00)

Every 4 Minutes x 6 Sets

500m Row

Goal is Negative splits. Faster every set.

First set should be around 2k Pace and last set should

be near Max Effort.

Rx only if Negative splits

Score is Sum of All 6 Rows Minus Time Difference from 1st to last Set

For Example: Row Times 2:10/2:05/2:00/1:55/1:50/1:45 = 11:45

Time Difference from 1st to last Set 2:10 – 1:45 = 00:25

So Score is 11:45 – 00:25 = 11:20

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All: Metcon (Time)

Every 4 Minutes x 6 Sets

500m Row

Rx only if Negative splits

Score is Sum of All 6 Rows Minus Time

Difference from 1st to last Set

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http://www.grun1.com/utils/timeCalc.html

11.6.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -10:00)

2 Rounds

250m Row

10 Slow Air Squats

5 Jumping Squats

Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Back Squat

(10:00 -20:00)

Warm up to 71% 1RM Back Squat

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Back Squat (20:00 – 35:00)

10 – 8 – 6 – 4 – 2

E3MOM Every 3 minutes for 15 Minutes

(% 1RM Back Squat)

10 @ 71%

8 @ 76%

6 @ 81%

4 @ 86%

2 @ 91%

Increasing load by 3% from 10.26.2017

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WOD

(40:00 – 60:00)

20 Minute Time Cap

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

1 Round of ‘Bergeron Beep Test’ =

7 Thrusters, 7 Pull-ups, 7 Burpees

Fit 45/35

Perf 60/45

Comp Not to exceed 75/55

Fit: Metcon (Time)

(40:00 – 60:00)

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

1 Round of ‘Bergeron Beep Test’ =

7 Thrusters 45/35, 7 Pull-ups, 7 Burpees

Perf: Metcon (Time)

(40:00 – 60:00)

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

1 Round of ‘Bergeron Beep Test’ =

7 Thrusters 60/45, 7 Pull-ups, 7 Burpees

Comp: Metcon (Time)

(40:00 – 60:00)

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

50/35 Calorie Row

2 Rounds of ‘Bergeron Beep Test’

1 Round of ‘Bergeron Beep Test’ =

7 Thrusters 75/55, 7 Pull-ups, 7 Burpees

Not to exceed 75/55

11.4.2017

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 Snatch Grip Behind the Neck Press

5 Hang Muscle Snatch

5 Overhead Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 55% 1RM Snatch (Power or Squat)

Snatch

(25:00 – 34:00)

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

(% of 1RM Snatch (Power or Squat))

On the Minute x 9

1. 55% x 1

2. 60% x 1

3. 65% x 1

4. 55% x 1

5. 60% x 1

6. 65% x 1

7. 55% x 1

8. 60% x 1

9. 65% x 1

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WOD

(40:00 – 60:00)

Light loading here. Aim is for Unbroken sets, at most a single break any given set.

Fit: Metcon (Time)

5 Rounds for time

400m Run

15 Power Snatches 45/33

Perf: Metcon (Time)

5 Rounds for time

400m Run

15 Power Snatches 60/45

Comp: Metcon (Time)

5 Rounds for time

400m Run

15 Power Snatches 75/55

11/04/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Instruction/Warmup

Run 400m

Skipping d&b

high knees d&b

butt kickers d&b

neck circles

arm circles

twists

hip circles

knee circles

ankle circles

5 inchworms w/up&down dog

Instruction/Movement Prep

Split footwork

Focus points:

1) width & depth of landing position

2) weight distribution on front foot

3) weight distribution on back foot

4) relative hip position & orientation (in relation to feet)

5) midline stability in drive and catch

6) active shoulders in catch

7) recovery

We’ll spend a minute or two on each focus point

Practice

Starting with PVC we’ll build to a heavy load for the day with the following:

split jerk + 2 second hold in catch + recover front foot + 1 second hold + recover back foot

This is not an attempt at a split jerk PR. This is building to a heavy rep trying to nail all 7 focus points each time. The pauses are meant to give you a moment to note your position. If you’re out of position, take that moment to mentally note it and try to improve it.

11.3.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -30:00)

5 Minutes to Demo each of the poses if need be.

Running Clock (11 x 1:00)

Foam Roll Thoracic 1:00

Foam Roll Quads 1:00 Each Side

Saddle Pose 1:00

Child’s Pose 1:00

Upward Dog 1:00

Pigeon Pose 1:00 Each Side

Wrist Stretch 1:00

Ankle Dorsiflexion 1:00 Each Side

3 Rounds

Row or Bike :40 Slow :20 Fast

10 Kettlebell Swings

(start light, build in weight over 3 rounds)

5 Rounds (5 Minutes)

:15 Handstand Hold

:45 Max Reps PVC Behind the Neck Strict Press

Move well here, not for score!

Coaches: Use Tabata or Interval on clock for this

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Instruction

(30:00 – 40:00)

Skills/Progressions

Handstand

Handstand Walk

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WOD

(40:00 – 55:00)

Every 5′ = 1 Rep

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Around the Worlds

8 Broad Jumps

12 Walking Lunge (6 each side)

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Wall Walk

50′ Broad Jump

50′ Walking Lunge

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50′ Handstand Walk

50′ Broad Jump

50′ Walking Lunge

11.2.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

1:30 Row/Bike

10 Air Squats

5 Burpees

Medicine Ball Warm up

5 Front squats

5 Strict Press

5 Thrusters

5 Wall balls

Modified Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 DeadLift

5 Hang Power Clean

5 Front Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

2 Sets of

3 Deadlift + 2 Power Clean + 1 Front Squat

First Set at ~50% WOD weight

Second Set at ~75%

1 Round at WOD weight (50% Intensity)

6 Pistols

5 Wallballs

4 Box Jumps

3 Deadlifts

2 Power Cleans

1 Front Squat

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WOD

(30:00 – 60:00)

Fit: Metcon (Time)

For Time

40 Single-leg Step-ups

35 Wall Balls 14/10 10’/9′

30 Box Jump 20″/12″

30 Deadlifts 95/65

20 Power Clean 95/65

10 Front Squat 95/65

Perf: Metcon (Time)

For Time

40 Alternating Pistols

35 Wall Balls 20/14 10’/9′

30 Box Jump 24″/20″

30 Deadlifts 135/95

20 Power Clean 135/95

10 Front Squat 135/95

Comp: Metcon (Time)

For Time

60 Alternating Pistols

50 Wall Balls 20/14 10’/9′

40 Box Jump 24″/20″

30 Deadlifts 185/125

20 Power Clean 185/125

10 Front Squat 185/125

11.1.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -10:00)

Death by 2 Calories for 8 Minutes

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Instruction

(15:00 – 30:00)

Rowing Period of Instruction.

Skills and Drills.

WOD

(30:00 – 60:00)

Athletes: For Individual Row score is Total Calories across all intervals.

Each round runs directly into the next

Coaches: For Individual Row use Secondary Timer with Intervals for this, C2 Monitor for Counting Calories only, not keeping time.

Team: Metcon (Time)

Team Row
2 Person Team 5k Row

Athletes switch every 250m

Ind: Metcon (AMRAP – Reps)

Individual Row
3 Rounds

AMRAP :30 Max Cal. Rest :30

AMRAP 1:00Max Cal. Rest 1:00

AMRAP 1:30Max Cal. Rest 1:30

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Cool Down

As needed If Time permits

10.31.2017

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 Combo Press

(1 Front Rack Press + 1 Back Rack Press)

Banded Shoulder Distraction 1:00 each side

Banded Tricep Stretch 1:00 each

Modified Barbell Warm Up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 Push Press

5 Push Jerk

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

Select Push-up and Dip options that allow for 10 reps unbroken when fresh.

Find a load that allows you to complete 10 unbroken Push Presses in your warmup

Same load and bar for all 3 barbell movements.

In 2-3 Sets Warmup to Bench Press WOD Weight

In 2-3 Sets Warmup to Jerk/Push Press WOD Weight

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WOD

(30:00 – 60:00)

30 Minute Cap

Fit: Metcon (Time)

For Time

30 Incline Push-ups (Use Box or Bar)

25 Bar Dips (Banded)

20 Box Pike Push-ups

15 Bench Press 75/55

10 Jerks 75/55

5 Push Press 75/55

Perf: Metcon (Time)

For Time

40 Push-ups

30 Bar Dips

20 Handstand push-ups

20 Bench Press 115/75

15 Jerks 115/75

10 Push Press 115/75

Comp: Metcon (Time)

For Time

60 Push-ups

50 Ring Dips

40 Handstand push-ups

30 Bench Press 155/105

20 Jerks 155/105

10 Push Press 155/105