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CrossFit Workout 09.04.2017

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

Mobility

Barbell thoracic opener x 1:00

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

______________________________

Instruction/Set up/Warm up/Rehearsal

(15:00 – 25:00)

Warm up to 50% 1RM Snatch

Athletes need to be prepared for quick weight changes on the minute.

Snatch

(25:00 – 31:00)

Power Snatch + Squat Snatch +

Overhead Squat (% of 1RM Snatch)

On the Minute x 6

1. 50% x 1

2. 55% x 1

3. 60% x 1

4. 50% x 1

5. 55% x 1

6. 60% x 1

______________________________

Squat Stamina

(31:00 – 45:00)

15RM Back Squat (15RM)

Establish 15RM

Conservative attempt that challenges us, not to absolute failure.

Establishing a baseline.

We will be re-testing this several times.

______________________________

WOD

(45:00 – 60:00)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Shoulder Drive! 09/02/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

6 shuttle runs (D&B is 1) with burpee at each end

Then,

3 rds:

10 pvc pass throughs

7 shoulder push-ups

5 empty barbell frankenstein squats

10 jerk dip back scratchers with empty barbell

Overview

Today, we are going to focus on the jerk dip/drive. We have 3 key points of performance we will try to improve:

1) dip depth (not too deep)

2) vertical torso (keeping the bar in the slot)

3) maintaining a full bar/shoulder connection through the drive

These 3 points are all very interconnected. Failing at 1 can cause failures on the other two.

Test

Build to 75%-80% of 1RM in jerk (any style). We’ll video and see the timing, posture and shoulder position of the jerk in coach’s eye.

Drill

We’ll do 2 drills today:

Drill 1- Light complex

In this drill, we’ll do light weight, high repetition to build habits

With a light barbell, we’ll do sets of 7-10 reps of the following. Dip, pause 1 second,Drive and catch, recover. The weight should be very easy to handle. We want to make the proper positions feel very natural.

Drill 2 – Overloaded jerk dip squats

From the rack, we’ll load the barbell up with more weight than you can jerk. But it should be less weight than you can front squat (~110-115% of jerk 1RM). We’ll dip to proper full dip depth. Pause for 2 seconds and drive up. Maintaining vertical position and keeping the bar fully racked.

10 x 3 once at full load. We are training our nervous system to feel comfortable in the proper position under heavy load.

Retest

Once again, build to 75%-80% of 1RM in jerk (any style). We’ll video again and compare the posture, timing, and shoulder position of the jerk in coach’s eye.

CrossFit Workout 09/01/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

Then,

With empty barbell do 5 rounds of bear complex:

Power clean + front squat + push press + back squat + push press

Skill

All: Mini Flight Simulator (Time)

For Time:

Double unders in unbroken sets:

5,10,15,20,25,30,25,20,15,10,5
Time cap: 10 min

WOD

All: Metcon (Time)

Partner Running/Rowing DT

For time

Partners Complete DT (split up reps as needed)

Then,

6x 200m running relay.

Then,

Partners complete DT again

Then,

6x 250m rowing relay

Scale weight as needed. Partners each get their own bar but share a rower.
DT is Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Post Workout

Banded shoulder distraction 2-3 min/arm

08/31/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

3 rounds

5 strict burpees

10m duck walk

10m toy soldiers

10 kip swings

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×5@70%)

All: Back Squat (2×5@75%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@70%)

All: Front Squat (1×5@75%)

WOD

TIME CAP: 20min

Fit: Metcon (Time)

2 RFT

Run 800m

30 KBS 35/26

15 dips (any style)

Perf: Metcon (Time)

2 RFT

Run 800m

30 KBS 53/35

15 bar dips

Comp: Metcon (Time)

2 RFT

Run 800m

30 KBS 70/53

15 ring dips

Post Workout

Sit on floor with legs straight ahead of you. Bend at waist and try to allow gravity to pull your chest toward your knees. Breathe deeply and sink into this position for 4 min.

08/30/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

Then,

10 inverted burpees

10 push-ups

30 heel-taps

PreWOD Mobility

lax ball around scapulae & front delt/pec spend at least 1 min at each location

Strength

All: Metcon (15 Rounds for weight)

Strict Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Finisher

All: 500m Row (Time)

Max Effort 500m Row

CrossFit Workout 08/29/2017

By: 0

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

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 08/26/2017

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