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Friday 140117

16
Jan

Friday 140117

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:(Every 2 Minutes)

  • Front Squat x 2-3

3 Sets: (Every 2 Minutes)

  • Back Squat x 2-3

Skill:

WOD:
Benchmark Friday!!!

Choose from the list (Try to perform 3 of these tests, DO NOT TRY TO PERFORM ALL)

  • 1 Mile Run For Time
  • 400m Run For Time
  • Max Reps 2 Minutes Double Unders
  • Max Unbroken Double Unders (3 Attempts)
  • 1 RM Bench Press
  • Max L-Sit
  • Max Unbroken Handstand Push Ups (Strict/Kipping)
  • 3 RM Weighted Ring Dip
  • 3 RM Weighted Pull Up (No Wt. Vest)
  • Max Unbroken Pull Up
  • Max Distance Standing Broad Jump (3 Attempts)
  • Max Unbroken KB Swings
  • Max Rep Push Ups in 2 minutes
  • Max Rep Sit Up in 2 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 3 Minutes)

  • 3/6 Front Squat/Back Squat @ 90% of 1RM Front Squat

Skill:

WOD:
Benchmark Friday!!!

Choose from the list (Try to perform 3 of the tests, DO NOT TRY TO PERFORM ALL)

  • 1 Mile Run For Time
  • 400m Run For Time
  • Max Reps 2 Minutes Double Unders
  • Max Unbroken Double Unders (3 Attempts)
  • 1 RM Bench Press
  • Max L-Sit
  • Max Unbroken Handstand Push Ups (Strict/Kipping)
  • 3 RM Weighted Ring Dip
  • 3 RM Weighted Pull Up (No Wt. Vest)
  • Max Unbroken Pull Up
  • Max Distance Standing Broad Jump (3 Attempts)
  • Max Unbroken KB Swings
  • Max Rep Push Ups in 2 minutes
  • Max Rep Sit Up in 2 Minutes
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:

  • Dynamic Warm Up

Strength:

A) Take 12 minutes to build to today’s heavy:

  • Push Press + Push Jerk

B) 4 Sets:(Every 2:30)
Back Squat

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 85%
  • *Set 4 – Max Reps @ 83%

*Max reps sets terminate with any excessive pausing at the top of the lift. No more than 2 seconds at the top of the lift to breathe, brace and start descent for the next rep.

Skill:

WOD:
A) 2 Sets:

AMRAP in 2 minutes:

  • 6 Thrusters 115/75
  • 6 Box Jump-Overs 24″/20″
  • 6 Hand-Release Push-Ups
  • Rest 4 minutes

*These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

Rest to Recovery then Perform:

B) For times:

  • 1200m Run
  • 25 Shoulder to Overhead 115/75

Rest 3 minutes

  • 800m Run
  • 20 Shoulder to Overhead 135/95

Rest 3 minutes

  • 400m Run
  • 15 Shoulder to Overhead 155/105
Additional:
  • 10 Minutes Mobility

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