CrossFit CR10: September 2016

Thursday, September 29

9/30/2016

Upcoming local competitions:
9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle!

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds:
20 Lunge Steps
10 Burpees

BUY IN

Front Squat:

Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side

RX:
5 sets x 4 reps
ascending

Comp:
4 sets x 5 reps 1 set x 4 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

plan it out with your partner!

WOD

TEAMS of 2:
21-18-15-12-9 -Thrusters 75/45
40 DU
200m Row

comp: 95-65
free: kb goblet squat/SU 1:1

CASH OUT

10 min emom alternating movements (5 of each)
8-10 strict HSPU

8-10 hollow ball press (https://www.youtube.com/watch?v=EBBC4F139fI)

MOBILITY

everything bro

Wednesday, September 28

9/29/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean and Jerk:

RX:
take 7 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across

Comp:
5 sets x 5-4-3-2-2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

TNG the g2oh in 2 sets of 3 each round

WOD

Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (115/75 lbs)
12 Pull-Ups

*unless its pouring, run! 500m row is the sub*

comp: 155/105
free: 8 mb sqt cln wb/ring rows

CASH OUT

jumping back squats w/ empty bar
4 sets x 8 reps

MOBILITY

lats with band on pull up bar

Tuesday, September 27

9/28/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Push Press:

Free:
Wall Ball - pick a number of reps that is outside your comfort zone, but achievable, do 4 sets of UB reps, resting as needed

RX:
4 sets 6-5-4-3 reps
Ascending

Comp:
4 sets 6-5-4-3 reps
set 1: 60% set 2: 70% set 3: 75% set 4: 80%

SKILL

Break up your weaker movements into smaller sets

WOD

AMRAP 7 minutes of:
20 Jumping lunges
20/15 HRPU

REST 7 MINUTES

AMRAP 7 minutes of:
20 box jumps
10 push press 75/45

free: step ups/1 arm KBS 35/18
comp: pistols; 95/65

CASH OUT

5 x 5 deficit HSPU (off box)
3 x 10 L-hold to standing press (off box)

Video Here

*use two dumbbells on 20' box to attempt

MOBILITY

couch stretch

Monday, September 26

9/27/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Muscle Snatch

BUY IN

Snatch:

RX:
take 5 min to build to a medium weight then-
every 2 minutes for 5 rounds
5 reps - across

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75% set 5: 80%

SKILL

This workout takes 4.5 minutes, with no rest between exercises.
go hard!

WOD

"Time Priority Diane"

For reps:
60 seconds of deadlifts, 185/135b.
60 seconds of pike press
45 seconds of deadlifts, 185/135b.
45 seconds of pike press
30 seconds of deadlifts,185/135b.
30 seconds of pike press

free: dbl kb dl ahap
comp: 225/hspu

CASH OUT

run 2 long , walk 1 short

2 x if time allows

MOBILITY

hamstring against wall

Sunday, September 25

9/26/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Free:
Turkish Getup
take 5 min to find a medium/heavy weight, then
do 4 singles on each side with that weight

Back Squat:

RX:
take 5 minutes to build to a medium weight then
4 sets x 8 reps
across

Comp:
4 sets x 8 reps
set 1: 60% set 2: 70% set 3: 75% set 4: 80%

SKILL

hang on to the cleans as long as you can

WOD

1 Round:
1 long + 1 short
80 DU
21 Hang Power Clean 115/75
2 Rounds:
1 long lap
40 DU
15 HPC 115/75
3 Rounds:
200 Meter Run
20 DU
9 HPC 115/75

comp: 135-95
free: SU 1:1 / kb snatch 18

CASH OUT

8 minute AMRAP of
4 strict pike press/hspu (off box)
6 strict K2E (can do laying on floor holding pole)
8 plate walks https://www.youtube.com/watch?v=yue-G5MsuxA

MOBILITY

trap empty bb smash

Thursday, September 22

9/23/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

Free:
KB swings
8 min AMRAP

if you're not sure on pacing, try 60 sec on, 30 off

Clean:

RX:
or front squat if mobility issue
5 sets x 5 reps - across

Comp:
every 2 min for 8 minutes
5 reps - ascending

SKILL

plan the pace with your partner so you don't slow down too much round to round

WOD

In teams of two, alternate full rounds to complete
amrap in 18 minutes of:

9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (135/95 lbs)

free: kb goblet squat
comp 155/105

CASH OUT

4 rounds for quality
10 shoulder touches (off box or wall)
10 V-ups

MOBILITY

quad roll or smash

Wednesday, September 21

9/22/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

OHS:

RX:
or front squat if mobility issue
5 sets x 5 reps - across

Comp:
5 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

OHS if you can get depth, if not go with FS

WOD

21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats 75/45
Pull Ups

free: wallballs/ring rows
comp: 95-65 / c2b

CASH OUT

row 1000m x 2

MOBILITY

everything

Tuesday, September 20

9/21/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2-4 Rds

20 jump squats

20 DU

15 push ups

15 sit ups

10 s2oh

10 rdl

BUY IN

Jerk:

Free:
KB snatch
4 sets of 20 reps per arm
-use the same form you practiced monday

RX:
or just S2OH
4 sets x 3 reps - ascending

Comp:
3 sets x 3 reps , 1 set x 2 reps

set 1: 65% set 2: 70% set 3: 75% set 4: 80%

SKILL

Pace on run, sprint while inside!

WOD

for time:
run long lap
20 thrusters 75/45
20 swings 53/35
run short lap
20 swings
20 thrusters
run long lap

free: wallballs/35-18
comp: 95-65/70-53

CASH OUT

5 rounds - 30 seconds at each station
Abmat situp
Box shoulder taps

MOBILITY

Quads

Monday, September 19

9/20/2016

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
20-40 DU
10 Thrusters (light!)
10 Alt Step Ups

BUY IN

Snatch Pull:

RX:
or Snatch Grip RDL
5 sets x 5 reps - across

Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3-5: 95%

SKILL

pace those snatches and crush the burpees.

WOD

10 min amrap
10 Power Snatches 75/45
10 Burpees

free: kbs 53-35
comp: 95/65

CASH OUT

barbell row
3 x 8 reps across

MOBILITY

sleeper stretch

Sunday, September 18

9/19/2016

Upcoming local competitions:

9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle!

10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds:
20 Lunge Steps
10 Burpees
5 RDL 45/35

BUY IN

Clean Pull:

free:
KB one arm high pull
(basically a KB snatch without the catch)
5 sets of 20 reps per arm

RX:
5 sets x 5 reps
ascending
*if you don't have a clean max use your deadlift*

Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3-5: 95%

SKILL

knock out what you're good at fast, pace the rest

WOD

For time:
100 double-unders
25 knee to midline
25 deadlifts 185/135
50 box jump overs 24/20

free: su/sit ups/kb deadlift ahap/step overs
comp: ttb/225-155

CASH OUT

3 x 6-10 wall walks
(maintain hollow position & go 45-65 degrees)

MOBILITY

hamstring strap

Thursday, September 15

9/16/2016

Upcoming local competitions:

THIS WEEKEND!!! 9/17/2016 - 3rd Annual Manor Mudder!

9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle!

This one starts 9/12 and ends 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
30 DU
15 Burpees

1 Wall walk

BUY IN

Front Squat:

free:
5 min jump rope (singles)
2 min rest
5 sets of 5 skater squats (per leg)

RX:
7 minutes to build to a medium weight, then:
5 x 5 - across

Comp:
5 x 5
set 1: 60%
set 2: 65%
set 3: 70%
set 4: 75%
set 5: 80%

SKILL

Steady pace until the last round

WOD

4 RFT:
10 knees to elbow/midline
15 box jumps 24/20
20 wall balls 20/14

free: V-Ups/step ups (each leg)
comp: TTB

CASH OUT

5 rounds for quality:
accumulate 1 min in handstand (off box/one leg up)
10 hollow to superman rocks

MOBILITY

everything

Wednesday, September 14

9/15/2016

Upcoming local competitions:

THIS WEEKEND!!! 9/17/2016 - 3rd Annual Manor Mudder!

This one starts 9/12 and ends 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rft:
5 Hang cleans 45/35
7 BB Strict Press 45/35

9 BB row 45/35

BUY IN

Clean and Jerk:

RX:
6 min to build to a medium weight then every 2 min for 4 rounds:
4 sets x 5 reps across

Comp:
4 sets x 5 reps
set 1: 60%
set 2: 65%
set 3: 70%
set 4: 75%

SKILL

Get as much rest as possible

WOD

EMOTM 20 minutes
min 1: 30 DU
min 2: 12 cal row
min 3: 10 push press 75/55
min 4: sit ups

free: 50 SU/tricep dips on box
comp: 50 DU; 15 cal; 95/65; V-ups

CASH OUT

Snatch Balance:
Use remaining time to work to a heavy snatch balance with FULL DEPTH.

If you can't get down, work on drop snatch - get confident pushing under the bar.

MOBILITY

doorway pec

Tuesday, September 13

9/14/2016

Upcoming local competitions:

THIS WEEKEND!!! 9/17/2016 - 3rd Annual Manor Mudder!

This one starts 9/12 and ends 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Push Press:

free:
KB clean and press
5 reps per arm at a challenging weight
Use weaker arm first

RX:
every 90 seconds for 4 rounds: 5 reps, ascending

Comp:
2 sets x 5 reps
2 sets x 4 reps
set 1: 60%
set 2: 65%
set 3: 70%
set 4: 75%

SKILL

Push hard on the runs

WOD

21-15-9
Front Squat 115/80
Pike press
400m run after each round

free: goblet squat 53/35/HRPU
comp: OHS/HSPU

CASH OUT

2 min of HS hold with 1 leg on box
2 x 30 shifts from right to left side - legs on box**

4 min tabata hollow rocks

MOBILITY

hip flexors

Pages

Thursday, September 29

Wednesday, September 28

Tuesday, September 27

Monday, September 26

Sunday, September 25

Thursday, September 22

Wednesday, September 21

Tuesday, September 20

Monday, September 19

Sunday, September 18

Thursday, September 15

Wednesday, September 14

Tuesday, September 13