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10.18.2017

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CrossFit Initiative – CrossFit

WOD

(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 60% 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)

Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch

(% of 1RM Snatch)

On the Minute x 7

1. 60% x 1

2. 65% x 1

3. 70% x 1

4. Rest

5. 60% x 1

6. 65% x 1

7. 70% x 1

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Back Squat

(32:00 -40:00)

Warm up to 65% 1RM Back Squat

Back Squat (40:00 – 55:00)

10 – 8 – 6 – 4 – 2

E3MOM Every 3 minutes for 15 Minutes

(% 1RM Back Squat)

10 @ 65%

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85%

10.17.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

2 Rounds

Assault Bike :40 Slow :20 Fast

10 Kip Swings

5 Walkout to Pushup/Upward Dog/Downward Dog

5 Strict Burpees

2 Rounds

5 Box Jump

10 GHD Sit-up

10 Hip Ext.

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Instruction

(20:00 – 35:00)

Ring Muscle up drills/progressions

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WOD

(35:00 – 60:00)

Scaling options:

– 6 x Ring Muscle up Drill/Progression

– 3 Ring Row + 3 Ring Dip

All: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Over 24/20

After every set complete 3 Ring Muscle Ups

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Cool Down

If time permits

Recovery Row/Bike 5:00

10.16.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

250m Row

5 Push-ups

10 Air Squats

15 Double Unders

Wall Ball Warm up

With medicine ball, short rest after each set of 5

5 Front squats

5 Strict Press

5 Thrusters

5 Wall balls

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WOD

(20:00 – 60:00)

Tristyn’s Birthday WOD

“Pity the Fool!”

Fit: Metcon (Time)

10 Rounds for Time

15 Wall Ball 14/10 10’/9’

32 Single Unders

Cash Out 1985m Row

P/C: Metcon (Time)

10 Rounds for Time

15 Wall Ball 20/14 10’/9’

32 Double Unders

Cash Out 1985m Row

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Cool Down

Eat Cake

10.14.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -20:00)

3:00 light Bike/Row

into

3 Rounds

5 Strict Pull-ups

7 Pushups

9 AbMAt Sit-ups

2 Rounds

3 Samson stretch each leg :05

3 Alternating Spiderman and Reach each side

400m Run

First 200m slow

Last 200m finish fast

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Instruction/Set up/Warm up/Rehearsal

(20:00 – 30:00)

TTB period of instruction

Strategy

WOD

(30:00 – 60:00)

All: Metcon (Time)

400m Run

21 Push-ups

21 Toes to Bar

400m Run

15 Push-ups

15 Toes to Bar

400m Run

21 Push-ups

21 Toes to Bar

400m Run

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Cool Down

Walk 400m

Saddle Pose 3:00

Child’s pose 2:00

10.13.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Bike/Row :40 Slow :20 Fast

8 Pushups

8 AbMat Sit-ups

8 PVC OHS

1 Round

10 GHD Sit-up

10 Hip Ext.

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 – 25:00)

Clean and Jerk Technique

Warm-up to 50% 1RM Clean and Jerk

Clean and Jerk Complex

3 Squat Clean + 1 Split Jerk

After deadlifting bar from floor to full hip and knee extension.

First Squat Clean is from mid-thigh.

Second Squat Clean is from below the knee

Third Squat Clean is from the floor.

A split jerk finishes the complex.

Strive to complete the entire (4) rep complex unbroken.

Clean and Jerk

(25:00 – 35:00)

3 Squat Clean + 1 Split Jerk

(% of 1RM Clean and Jerk)

Every 2 Minute for 10 Minutes (5 Rds,)

1. 50% x 1

2. 55% x 1

3. 60% x 1

4. 65% x 1

5. 70% x 1

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Instruction/Set up/Warm up/Rehearsal

(35:00 – 45:00)

All Wallballs to 10’/9′

All Squat Cleans

WOD

(45:00 – 60:00)

15 Minute Cap

Fit: Metcon (Time)

5RFT

15 Medicine Ball Cleans 14/10

15 Wall Balls 14/10

Perf: Metcon (Time)

5RFT

15 Medicine Ball Cleans 20/14

15 Wall Balls 20/14

Comp: Metcon (Time)

5RFT

15 Medicine Ball Cleans 30/20

15 Wall Balls 30/20

10.12.2017

By: 0

CrossFit Initiative – CrossFit

WOD

(00:00 -20:00)

1 Round

Row :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

1 Round

Row :40 Slow :20 Fast

3 Alternating Spiderman and Reach

3 Walkout to Pushup/Upward Dog/Downward Dog

3 Russian Baby Makers

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Instruction/Set up/Warm up/Rehearsal

(15:00 – 35:00)

Skills and Scaling options

Pull-up

HSPU

Pistol

5 Kip Swings

3 Toes to Bar or (Knees to Chest)

3 x 1 Strict C2B/Pull-up

1 x 3 Kipping C2B/Pull-up

3 x 1 Strict/Kipping HSPU

6 Alternating Pistols/Goblet Squats

1 Round

3 C2B/Pullups

3 Strict/Kipping HSPU

4 Pistols/Goblet Squats

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WOD

(35:00 – 55:00)

AMRAP 20

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Pull-ups

12 Kipping HSPU

18 Goblet Squat 53/35

Scaling Options:

Jumping Pull-ups

Hand-Release Push-ups

Goblet Squat 35/25

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 Pull-ups

15 Kipping HSPU

18 Goblet Squat 70/53

Scaling Options:

Jumping Pull-ups

Hand-Release Push-ups

Goblet Squat 53/35

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 Chest to Bar Pull-ups

15 Strict HSPU

18 Alt. Pistols

10.11.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

2 Rounds

Row 250m

4 x Walkout to 2 Push-ups

8 Alt. Spiderman and reach

12 Air Squat

2 Rounds

10 GHD Sit-up

10 Hip Ext.

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 – 40:00)

In 3-4 Sets Warmup to Bench Press WOD Weight

In 3-4 Sets Warmup to Back Squat WOD Weight

In 3-4 Sets Warmup to Deadlift WOD Weight

Athletes will need 3 separate bars. May share if need be.

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WOD

(40:00 – 60:00)

% of Bodyweight

Fit: Metcon (Time)

“666”

6 RFT

6 Bench Press .5 x BW

6 Back Squat .75 x BW

6 Deadlift 1 x BW

Perf: Metcon (Time)

“666”

6 RFT

6 Bench Press .75 x BW

6 Back Squat 1 x BW

6 Deadlift 1.25 x BW

Comp: Metcon (Time)

“666”

6 RFT

6 Bench Press 1 x BW

6 Back Squat 1.25 x BW

6 Deadlift 1.5 x BW

10.10.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -20:00)

800m Run

1st 200 Slow

2nd 200 Moderate

3rd 200 Slow

4th 200 Fast

3-2-1

Spiderman and reach

Walkout to push-up

Mobility

Couch Stretch 2:00 each side

Pigeon Pose 1:00 each side

Banded Shoulder Distraction 1:00 each side

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Midline/WOD

(20:00 – 50:00)

5 Sets

10-25 GHD Sit-ups

10-25 Hip Extension

Pick a number and maintain through all 5 Sets.

Rest as needed between sets.

Try to increase reps per round from last effort. 9/15/2017

Insert WOD at any point during Midline Sets when bike

becomes available.

All: Metcon (Time)

Assault Bike

100/80 Calories For time

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Cool Down

(50:00 -60:00)

Walk 400m

Saddle Pose 3:00

10.9.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

2 Rounds

Row :40 Slow :20 Fast

5 A’s/5 T’s/5 Y’s/5 T’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

Banded Shoulder Distraction 1:00 each side

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/Warmup

(15:00 – 23:00)

Warm-up to 55% 1RM Snatch

For Complex:

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

(23:00 – 30:00)

Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch

(% of 1RM Snatch)

On the Minute x 7

1. 55% x 1

2. 60% x 1

3. 65% x 1

4. Rest

5. 55% x 1

6. 60% x 1

7. 65% x 1

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Instruction/Set up/Warm up/Rehearsal

(30:00 – 40:00)

1 Round 50% Intensity

5 Wall Ball

4 Calorie Row

3 Box Jump

2 Alternating Dumbbell Snatches

5 Wall Ball

Coaches:

Todays effort is 100% about Scaling and Modifying

so that everyone completes all 4 rounds under time cap.

Athletes:

Aim for consistent times/round. If round 1 takes more than 5 minutes then adjust accordingly.

Best to make smart decisions before we start.

Scaling options:

Reduce Wallball weight, not height.

Wallballs should be no more than 2 sets/round … 15/6 12/9, 11/10,

Box Height.

Box step up.

Dumbbell weight.

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WOD

(40:00 – 60:00)

20 Min Time Cap

All: Metcon (Time)

4 Rounds For Time

21 Wall Ball (20/14) (10’/9′)

18/15 Calorie Row

15 Box Jump (24″/20″)

12 Alternating Dumbbell Snatches (50/35)

10.7.2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

3 Rounds

Row/Bike :40 Slow :20 Fast

5 ATYT’s

5 Push Ups

5 PVC Pass Throughs

5 PVC OHS

1 Round

5 Spiderman and Reach each side

5 Walkout to Push-up/upward Dog/Downward Dog

Russian Babymaker hold :30

Burgener Warm-up variation

10 x with PVC

5 x with empty barbell

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3 Position Pause Snatch Pull

:02 Pause at each position

– 1″ From floor

– Just below knee

– Mid thigh

% of 1RM Snatch

3 Sets of 3 Reps to get to 50%

2 Sets of 2 Reps to get to 70 %

4 Sets of 1 Rep to get to 110%