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Monday 131230

29
Dec

Monday 131230

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Banded Star Drill x 8 ea.
  • Wt. Ext. Rotation x 10 ea

Strength:

3 Sets:

  • Bulgarian Split Squat x 6-8 ea
  • Rest 60 Seconds
  • FLR x 30-45 Seconds
  • Rest 60 Seconds

Skill:

WOD:
AMRAP in 10 Minutes:

  • 2 Alternating DB Snatch
  • 4 Sit Up
  • 4 Alternating DB Snatch
  • 8 Sit Up
  • 6 Alternating DB Snatch
  • 12 Sit Up
  • 8 Alternating DB Snatch
  • 16 Sit Up
  • 10 Alternating DB Snatch
  • 20 Sit Up
  • Once you get to 10/20 restart from the beginning with 2/4
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Banded Star Drill x 8 ea.
  • Wt. Ext. Rotation x 10 ea

Strength:

4 Sets: (Every 3:30)

  • 4/8 Front Squat/Back Squat @ 94% of Wt. Used 131227

Skill:

Hollyn’s B-Day WOD:
AMRAP in 10 Minutes:

  • 2 Alternating DB Snatch
  • 4 Sit Up
  • 4 Alternating DB Snatch
  • 8 Sit Up
  • 6 Alternating DB Snatch
  • 12 Sit Up
  • 8 Alternating DB Snatch
  • 16 Sit Up
  • 10 Alternating DB Snatch
  • 20 Sit Up
  • Once you get to 10/20 restart from the beginning with 2/4
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Banded Star Drill x 8 ea.
  • Wt. Ext. Rotation x 10 ea

Strength:

A) 20 Sets: (EMOM)

  • Odd Minutes = Bench Press x 2-3 (try to increase the load from last week)
  • Even Minutes = Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

B) AMRAP in 4 Minutes:

  • Strict Handstand Push-Ups

(accumulate as many as possible in four minutes…but keep them strict!)

C) 3 Sets:

  • GHD Sit-Ups x 15
  • Rest 60 Seconds
  • Supine Rows x 8-10 @ 2111
  • Rest 60 Seconds

Skill:

WOD:
Optional WOD:

  • 10-15 Minute Easy Pace Run
Additional:
  • 10 Minutes Mobility

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