Tuesday, February 21, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Triple Threat x 10 ea.
  • Bottom of push up hold 30 seconds
    Progression: (1) Hold 10s rest 20s (2) Hold 20s rest 40s  (3) Hold 30s, rest 60s

Skill:

WOD:
AMRAP in 20 Minutes:

  • 6 Pull Ups
  • 12 DB Step Up
  • 4 Pull Ups
  • 12 Burpee box jumps
  • 30/20 Calorie Bike/25/18 calorie row/400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Triple Threat x 10 ea.
  • Bottom of push up hold 30 seconds (2″ Off Ground)
    Progression: (1) Hold 10s  (2) Hold 20s  (3) Hold 30s,

Skill: (IF YOU CAN PERFORM STRICT PULL UPS & KIPPING C2B PERFORM )

  • Kneeling Ring Muscle Up Transition
WOD:
AMRAP in 20 Minutes:

6 Muscle up (3 Kneeling Transitions)
12 DB Step Up 40/25, 24/20
4 Bar Muscle Up (Chest to Bar)
18 Burpee box jumps 24/20
30/20 Calorie Bike/25/18 calorie row/400m Run

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

A) 8 Sets: (EMOM)

  • Shoulder Press x 3 @50%

Skill:

B) 3 rounds

  • 8 Kipping deficit HSPU Women 6” men 8”
    * scale with removing deficit
  • 3x toes-> shins-> knees-> thighs-> hips to bar
    * Scale with bending knees and/or doing the same number of total reps (i.e. 10) at the most difficult version you can do
  • 6 tuck rocking muscle ups
    * scale with 5 leg assist/ floor support muscle up transitions
WOD:
 

AMRAP in 24 Minutes:

6 Strict Muscle up
12 DB Step Up 50/35, 24/20
4 Bar Muscle Up
24 Burpee box jumps 24/20
35/25 Calorie Bike/30/20 calorie row/400m Run

Additional:
  • Mobility
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Monday, February 20, 2017

Don’t forget that the open starts THIS week! Get yourself registered and on team CrossFit Surge. Click HERE to do so! 

We will be doing Friday night lights again! It is such a fun time to WOD together, cheer each other on and have a great time with your Surge family!

Don’t think you are ready? Guess what, if you sign up, I can GUARANTEE you will surprise yourself and do things you never thought you could. That is THE best part of the open. AND there are two divisions now so you can do the scaled version if you don’t feel comfortable with the RX division!

Everyone who registered will get there name in the drawing for weekly prizes!

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Triple Threat x 10

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 70 burpees and 100 10 yard shuttle runs.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 100 burpees and 120 10 yard shuttle runs.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) As Long as Possible (Every 90 Seconds)

  • Snatch

*Start 115/75 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

Perform After WOD

B) 8 Sets: (EMOM)

  • Back Squat x 2 @55%

C) AMRAP in 8 Minutes:

Power Clean

  • 30@40%
  • 20@60%
  • 10@80%
  • AMRAP @90%

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 100 burpees and 120 10 yard shuttle runs.

Additional:
  • Mobility

 

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Friday, February 17, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
  • With a Partner Perform:

    A) AMRAP in 2 Minutes:

    • 10 yard Partner Carry/Odd Object Carry (Stone, Medball, Kettlebell, Dumbell, Sandbag ect…)

    *Carry Partner however you wish, must complete full 10 yards before you switch.

    B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar/V-Ups
  • 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

  • C) AMRAP in 2 Minutes
    • 10 yard Partner Carry

    *Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Carlye’s B-Day WOD:
With a Partner Perform:

A) AMRAP in 2 Minutes:

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Build Quickly to today’s 1RM Clean and Jerk

B) 10RM Thruster

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 2 Minutes:

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

 

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Thursday, February 16, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
 

For Time:

  • 800m Row
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
  • 800m Run
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 800m Row
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
  • 800m Run
  • 60 Walking Lunges
  • 40 Sit Ups
  • 20 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

  • 10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
  • 20 jump to hollow-> glade-> arch-> pull to shins
  • 30 Ring muscle ups
  • 40 Lunge to handstand
  • 50 CTB kipping pull ups
  • 60 ring support swings
  • 70 candlestick roll up with med ball (20/14)
  • 80 meters straddle press walk
  • 90 ring swings
  • 100 Hand over hand grip changes (front to back then back to front =1)
Additional:
  • 10 Minutes Mobility

 

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Wednesday, February 15, 2017

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
  • Single arm bent over DB Row x 15 ea.
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
  • Single arm bent over DB Row x 15 ea.
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

Perform After WOD

10 min for quality:

  • 10 lateral box step ups, as high as capable
  • 30 second handstand hold, freestanding if possible.

Skill:

WOD:
Option 1

6 Sets:

  • 6 TnG Snatch 135/95
  • 50m Sled Sprint

Rest 2 Minutes

  • 6 TnG Cleans 135/95
  • 50m Slad Sprint

Rest 4 Minutes
*Barbell should be performed (AFAP), sled should be a weight you can move quickly, fast turn over

Option 2

2 Sets For Total Time:

  • 80/65 cal bike or 60/45 Calorie Row
  • 20 Squat Snatch 55% of 1rm snatch
  • Rest 1:1 (work:rest)

*Then repeat in REVERSE ORDER. Score is total time! Including rest.

Additional:
  • Mobility

 

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Tuesday, February 14, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 8 Push Up
  • 8 Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 6 Dips
  • 2 Wall Walks
  • 200m Run

*Rest 90 Seconds Between Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 8 Push Up
  • 8 Chest to Bar Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 6 Ring Dips
  • 3 Wall Walks
  • 200m Run

*Rest 90 Seconds Between Rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

A) 4 Sets:

  • Set 1 = 20 Reps
  • Set 2 = 1 Rep
  • Set 3 = 20 Reps
  • Set 4 = 1 Rep

B) 4 Sets:

  • Wt. Strict Chest to Bar Pull Up x 2-4

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 12 Ring Push Up
  • 12 Chest to Bar Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 12 Ring Dips
  • 15 yard Handstand Walk
  • 200m Run

*Rest 90 Seconds Between Rounds

 

Additional:
  • Mobility
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Monday, February 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

15-12-9

  • Wall Ball
  • Hang Power Clean

12-9-6

  • Pull Ups
  • Overhead Squat

9-6-3

  • Seated L-Sit DB Shoulder Press
  • Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) As Long as Possible (Every 90 Seconds)

  • 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

Perform After WOD

B) Build to today’s Heavy Back Squat

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • Mobility

 

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Friday, February 10, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 20 Double Unders
  • 7 Power Clean
  • 20 KB Swings
  • 7  Push Ups
  • 20 Sit Ups
  • 7 Burpee Pull Ups
  • 20 Wall Balls
  • 7 Walking Lunges ea
  • 20 Box Jumps 24/20
  • 7 Pull Ups + Dips/Push Ups
  • 20 Deadlift
  • 7 Thrusters
  • 20 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Court’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (26 Minute Cap)

  • 40 Double Unders
  • 7 Power Clean 155/105
  • 40 KB Swings 55/35
  • 7 Handstand Push Ups
  • 40 Sit Ups
  • 7 Burpee Pull Ups
  • 40 Wall Balls
  • 7 Pistols ea
  • 40 Box Jumps 24/20
  • 7 Muscle Ups
  • 40 Deadlift 155/105
  • 7 Thrusters 135/95
  • 40 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Find your 15RM Overhead Squat

 

 

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (26 Minute Cap)

  • 40 Double Unders
  • 7 Power Clean 155/105
  • 40 KB Swings 55/35
  • 7 Handstand Push Ups
  • 40 Sit Ups
  • 7 Burpee Pull Ups
  • 40 Wall Balls
  • 7 Pistols ea
  • 40 Box Jumps 24/20
  • 7 Muscle Ups
  • 40 Deadlift 155/105
  • 7 Thrusters 135/95
  • 40 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • Mobility

 

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Thursday, February 9, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
EMOM x 6 Sets

  • Minute 1 = 1-3 Ring Muscle Up/Chest to Ring Pull Ups/Transitions
  • Minute 2 = 1-3 Bar Muscle Up/Chest to Bar Pull Up
  • Minute 3 = 3-6 Handstand Push Ups
  • Minute 4 = 4-7 Toe to Bar
Additional:
  • 10 Minutes Mobility

 

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Wednesday, February 8, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

WOD:
A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

Brenda’s B-Day WOD:
 A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

5 Sets:

  • Double KB overhead carry x 10 yards 30 seconds rest between sets. Go as heavy as capable while maintaining good form and straight elbows.

Skill:

WOD:
3 Separate 5 Minute Windows

A) For Time:

  • 40/30 Calorie Bike/Row (Men/Women calories)

In Remaining Time:

“Isabel”

  • 30 Snatches 135/95

Rest 5 Minutes

B) For Time:

For Time:

  • 30/20 Calorie Bike/Row

In Remaining Time:

“Grace”

  • 30 Clean and Jerks 135/95

Rest 5 Minutes

C) For Time:

  • 20/10 Calorie Bike/Row

In Remaining Time:

  • 25 Thrusters 135/95

*Scale weight to something that fresh you can do 12 unbroken snatches with FRESH. This is important to meet the stimulus. If you don’t finish the work within the time window you are missing the point. You don’t have to cycle that big of sets to be successful but use that as a preface. Same with part B, and the goal with C is to feel heavy while fatigued and be able to push for an unbroken set. The bike/row pace must be aggressive to make it with time to rest.  Each piece is 5 minute, not more.

Additional:
  • Mobility

 

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