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10.30.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -20:00)

2 rds

200m run

20 Single Unders/Double Unders

15 Air Squats

10 Cossack Squats 5 each side

3-2-1

Spiderman and Reach

Walkout to Push-up

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

(20:00 – 30:00)

1 Round

4 Back Squat (Light)

2 Burpee Box Jump

1 Round

2 Burpee Box Jump

4 Back Squat (Moderate)

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WOD

(30:00 – 50:00)

ATHLETES must note time on clock when finishing first set of

Burpee Box Jumps and rest exactly 1 minute

Back Squats can be taken from the rack

Fit: Metcon (Time)

30 Back Squats 65/45

15 Burpee Box Jumps 24″/20″

Rest 1:00

15 Burpee Box Jumps 24″/20″

30 Back Squats 65/45

Perf: Metcon (Time)

40 Back Squats 105/75

20 Burpee Box Jumps 24″/20″

Rest 1:00

20 Burpee Box Jumps 24″/20″

40 Back Squats 105/75

Comp: Metcon (Time)

40 Back Squats 135/95

20 Burpee Box Jumps 30″/24″

Rest 1:00

20 Burpee Box Jumps 30″/24″

40 Back Squats 135/95

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Cool Down

Walk 400m/Bike 15 Cal

Saddle pose 3:00

10.27.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row

3 Rounds

10 GHD Sit-ups

10 Hip Ext.

10 Cal. Bike. (5 Cal. slow 5 Cal. Fast)

3 Rounds

5 Kip Swings

3 Push-ups

1 Handstand w/ :05 hold

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Strict HSPU

(15:00 – 35:00)

7 Sets Unbroken Strict HSPU

at 30% Max SHSPU

Rest as needed between sets.

If we do not have SHPU today we will complete

Seated Dumbbell Strict Presses. 7 Sets of 7 Reps.

Seated on floor with legs extended out in front of you.

You choose weight, and free to climb in weight

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Midline

(36:00 – 40:00)

Tabata (8 sets of :20 on/ :10s off)

Alternating between

Hollow Rocks

Superman Rocks

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WOD

(45:00 – 60:00)

****Note the Damper Settings!!****

Fit: Metcon (Time)

2 Rounds For Time

30 Calorie row (Damper Setting #2)

15 Russian Kettlebell Swings

20 Calorie row (Damper Setting #6)

10 Russian Kettlebell Swings

10 Calorie row (Damper Setting #10)

5 Russian Kettlebell Swings

53/35

P/C: Metcon (Time)

2 Rounds For Time

30 Calorie row (Damper Setting #2)

15 Russian Kettlebell Swings

20 Calorie row (Damper Setting #6)

10 Russian Kettlebell Swings

10 Calorie row (Damper Setting #10)

5 Russian Kettlebell Swings

70/53

10.26.2017

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 Muscle Snatch

5 Overhead Squat

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 65% 1RM Snatch

Climbing in % from last week.

It is not a must to complete the complex linked together.

You are allowed to drop after OHS if need be. Athlete’s choice.

Snatch

(25:00 – 32:00)

Power Snatch + Overhead Squat + Squat Snatch

(% of 1RM Snatch)

On the Minute x 7

1. 65% x 1

2. 70% x 1

3. 75% x 1

4. Rest

5. 65% x 1

6. 70% x 1

7. 75% x 1

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Back Squat

(32:00 -40:00)

Warm up to 68% 1RM Back Squat

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Back Squat (40:00 – 55:00)

10 – 8 – 6 – 4 – 2

E3MOM Every 3 minutes for 15 Minutes

(% 1RM Back Squat)

10 @ 68%

8 @ 73%

6 @ 78%

4 @ 83%

2 @ 88%

10.25.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Row :40 Slow :20 Fast

Walking High Knees down

Walking Quad Stretch back

Row :40 Slow :20 Fast

SideShuffle down

SideShuffle back

Row :40 Slow :20 Fast

20 Double unders

10 Air Squat

5 Jumping Air Squat

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WOD

(15:00 – 60:00)

One running clock with 45 minute cap.

If any Comp, they begin at 00:00 (45 minute cap)

If any Perf, they begin at 10:00 mark. (35 minute cap)

If any Fit, they begin at 20:00 mark. (25 minute cap)

Coaches: use any extra time between starts to continue to warm up athletes and work on Row/Double Under/Run Skills/Strategy

Comp: Metcon (Time)

Triple Three

3000m Row

300 Double Unders

3000m Run

Perf: Metcon (Time)

Triple Two

2000m Row

200 Double Unders

2000m Run

Fit: Metcon (Time)

Triple One

1000m Row

100 Single Unders

1000m Run


For the 1000m Run, start with the 400m and continue on into the 600m.

10.24.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

3:00 Light Bike or Row

1 Round

7 Push-ups

7 Toes to Bar

1 Round

3 Samson Stretch each x :05 hold

3 Spiderman and Reach each

1 Round

10 GHD Sit-ups

10 Hip Ext.

Modified Barbell Warm Up

5 Deadlifts

5 Hang Muscle Cleans

5 Strict Presses

5 Deadlifts

5 Hang Power Cleans

5 Push Presses

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

1 Round at ~50% WOD weight

3 Deadlift

3 Hang Power Clean

3 Push Jerk

~ 100m Run Easy Pace

1 Round at ~75% WOD weight

2 Deadlift

2 Hang Power Clean

2 Push Jerk

~ 100m Run Moderate Pace

1 Round at WOD weight

1 Deadlift

1 Hang Power Clean

1 Push Jerk

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WOD

(25:00 – 60:00)

35 Minute Cap

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete 1 round of 12/9/6 unbroken.

If not running:

Row 750/600m

Bike 36/27 Cal.

Fit: Metcon (Time)

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

115/80

Perf: Metcon (Time)

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

135/95

Comp: Metcon (Time)

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

2 Rounds “DT”

600m Run

155/105


600m Run

10.23.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

3 Rounds

Row :40 Slow :20 Fast

8 Push-ups

8 AbMat Sit-ups

8 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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Front Squat/Back Squat Set up/Warm up

(15:00 -30:00)

2 Rounds Not For Time

5 Single Leg Box Step Ups per side

5 Waiter Squats per side

In remainder of time

Warm up to 70% 1RM Front Squat

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Squat Stamina

(30:00 – 42:00)

On the Minute x 12 (6 Rounds)

Using 70% 1RM Front Squat for all reps

Odd 2 Front Squat

Even 4 Back Squat

Increasing load by 5% and decreasing reps from our last Stamina session 9.29.2017

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WOD

(50:00 – 58:00)

Ascending Ladder for 8 Minutes:

3 Thrusters, 3 Toes to Bar

6 Thrusters, 6 Toes to Bar

9 Thrusters, 9 Toes to Bar

Continue to add (3) reps to each movement until time is called.

Completing the 12’s = 60 Reps

Completing the 15’s = 90 Reps

Completing the 18’s = 126 Reps

Completing the 21’s = 168 Reps

Completing the 24’s = 216 Reps

Fit: Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters, 3 Toes to Bar

6 Thrusters, 6 Toes to Bar

9 Thrusters, 9 Toes to Bar

Continue to add (3) reps to each movement until time is called.

65/45

Perf: Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters, 3 Toes to Bar

6 Thrusters, 6 Toes to Bar

9 Thrusters, 9 Toes to Bar

Continue to add (3) reps to each movement until time is called.

80/55

Comp: Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters, 3 Toes to Bar

6 Thrusters, 6 Toes to Bar

9 Thrusters, 9 Toes to Bar

Continue to add (3) reps to each movement until time is called.

95/65

Snatch Balance – 10/21/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

(0:00 – 15:00)

400m run

High Knees D&B

Butt Kickers D&B

5 inchworms with up&down dog

10 pvc passthrough

10 pvc halos 5 left/ 5 right

10 ATYT’s

Barbell warm-up

5 Snatch grip RDL

5 muscle snatch

5 back squat

5 OHS

Instruction/Movement Prep

(15:00 – 30:00)

The focus of today is receiving the barbell in the overhead squat position. That position must feel very natural and comfortable in order to safely and effectively increase weight on the squat snatch.

Each person should have a PVC for the following skill transfers.

Pressing Snatch balance

We’ll cover the skill and then complete 10 perfect reps.

These will be done very slowly and methodically.

Heaving Snatch Balance

We’ll add a bit of speed into the movement. After we cover the skill and the goals, we’ll once again complete 10 perfect reps.

Snatch Balance

Now we add footwork. Once again, 10 very good reps.

Now grab a barbell and get setup at a spot on the rack.

Complete 5 sets of 2 reps with the empty bar.

Focus points:

BALANCE – You should not be tilting forward or backward in the hole

Speed – Try to drive yourself under the bar fast and get into a solid receiving position quickly

Tension – As you receive the bar, your body should be braced hard to catch a heavy weight

External rotation – both the hips and both shoulders should be externally rotated to create the most stable catch position possible

Drill

(30:00-50:00)

Slowly build to a heavy snatch balance for the day

Heavy Defined: The maximum weight you can handle without significant breakdown of technique.

1) 2 sets of 4-5 reps at ~25%-35% of snatch 1RM

2) 2 sets of 2-3 reps at ~50%

3) single reps at 60%

4) single reps at 70%

….

Ideally, you’ll work up to 100%+ of your snatch 1RM

Notes: If your OHS mechanics are strong, you should be able to exceed your snatch 1RM in this drill. If the OHS is the biggest pain point for you in the snatch, don’t push the weight at all here. Focus solely on building comfort in and confidence in the catch position. This is a cornerstone of developing a good squat snatch.

Finisher

(Option 1)

If you are feeling really good with the snatch balance, drop the weight to ~50% of snatch 1RM and do squat snatch singles. Increase weight if like. But the focus should be on that balanced, solid catch position

(Option 2)

If you are struggling with the OHS position, or just not feeling strong, We’ll finish the session with 10 SLOW PVC wall squats. Working to get as close to the wall as possible.

10.21.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -20:00)

Roughly

50m Walking High Knees

50m Jog

50m Walking Quad Stretch

50m Jog

50m SideShuffle

50m SideShuffle Other side

Into

400m Run

Moderate pace to start and finish fast

3-2-1

Spiderman and Reach

Walkout to Pushup/Upward Dog/Downward Dog

1 Round

10 GHD Sit-ups

10 Hip Ext.

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WOD

(20:00 – 55:00)

All: Metcon (Time)

4 RFT

400m Run

25 GHD Sit-ups

25 Hip Ext.

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Cool Down

Walk 400m

Saddle Pose 2-3:00

10.20.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -15:00)

500m Row

Start slow, Finish Fast.

Coaches: Walk Athletes through all of the following Gymnastics movements.

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Gymnastics

(15:00 – 30:00)

15 Minute Clock (3 x 5 Minute Intervals)

The following is not for score. Quality over Quantity here.

Minutes 00:00 – 05:00

Practice kicking up to wall and brief Handstand Hold.

Not an attempt to find max hold.

Minutes 05:00 – 10:00

Alternating back and forth between A and B

A) 5 Pausing Ring Rows (:03 pause at top of row)

B) 3 Pausing Strict Handstand Pushup (:01 pause with head to floor)

Pike Push-ups from a box a good scaling option to build strength and familiarity inverted, seated strict DB press also an option.

Minutes 10:00 – 15:00

Alternating back and forth between A and B

A) 3 Inchworms

B) 3 Pausing Strict Ring Dips (:01 pause at bottom of each rep)

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Instruction/Set up/Warm up/Rehearsal

(30:00 – 40:00)

*Push Press taken from floor, not rack.

With Empty bar

3 Strict Press + 3 Strict Pull-up

Rest

50% WOD weight

3 Push Press + 3 Pull-up

Rest

WOD weight

3 Push Press

3 Pull-ups

Looking for a weight Athletes could do 20+ Reps Unbroken when fresh.

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WOD

(40:00 – 60:00)

20 Minute Time Cap

*Push Press taken from floor, not rack.

Fit: Metcon (Time)

12 – 9 – 6 – 9 – 12

Push Press 65/45

Pull-up

Perf: Metcon (Time)

15 – 12 – 9 – 12 – 15

Push Press 95/65

Pull-up

Comp: Metcon (Time)

15 – 12 – 9 – 12 – 15

Push Press 115/75

Pull-up

10.19.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -15:00)

500m Row

3-2-1

Spiderman and reach

Walkout to push-up

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 Warm up (15:00 – 25:00)

3 -4 Sets to warmup to WOD Weight (1st AMRAP Weight)

In part #1 we are looking for a weight that allows for 25+ reps unbroken when fresh

In part #2 we are looking for a weight that allows for 20+ reps unbroken when fresh

In part #3 we are looking for a weight that allows for 15+ reps unbroken when fresh

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WOD

(30:00 – 55:00)

Score is total reps across all 3 AMRAPs

Fit: Metcon (AMRAP – Reps)

AMRAP 5

750m Row

in time remaining, AMRAP

12 Deadlifts, 12 Barbell-Facing Burpees

135/105

Rest 5 minutes

AMRAP 5

500m Row

in time remaining, AMRAP

9 Deadlifts, 9 Barbell-Facing Burpees

155/115

Rest 5 minutes

AMRAP 5

250m Row

in time remaining, AMRAP

6 Deadlifts, 6 Barbell-Facing Burpees

185/135

Perf: Metcon (AMRAP – Reps)

AMRAP 5

750m Row

in time remaining, AMRAP

12 Deadlifts, 12 Barbell-Facing Burpees

155/125

Rest 5 minutes

AMRAP 5

500m Row

in time remaining, AMRAP

9 Deadlifts, 9 Barbell-Facing Burpees

185/135

Rest 5 minutes

AMRAP 5

250m Row

in time remaining, AMRAP

6 Deadlifts, 6 Barbell-Facing Burpees

225/155

Comp: Metcon (AMRAP – Reps)

AMRAP 5

750m Row

in time remaining, AMRAP

12 Deadlifts, 12 Barbell-Facing Burpees

185/135

Rest 5 minutes

AMRAP 5

500m Row

in time remaining, AMRAP

9 Deadlifts, 9 Barbell-Facing Burpees

225/155

Rest 5 minutes

AMRAP 5

250m Row

in time remaining, AMRAP

6 Deadlifts, 6 Barbell-Facing Burpees

275/185