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Monday 131014

13
Oct

Monday 131014

Essentials

Strength/Skill:
Warm Up:AMRAP in 5 Minutes:

  • 30 Double Unders
  • 5 Pull Up
  • 7 Burpee
  • 9 Squats

Strength:

Skill:

WOD:
A) For Intensity/Horsepower:

  • 30 Deadlift (Choose Load)

B) For Intensity/Horsepower:

30 Bench Press (Choose Load)C) For Time:

  • 1 Mile Run

*For parts A & B the score will be scored by intensity/horepower.  Meaning Load times Distance divided by time.  For example if an athlete deadlifts 225# x 30 Reps for a total of 6750 Lbs, and they move the bar 2.5 ft a time of 25 seconds.  The equation with conversions to watts would be:

(6750 lbs x .454 kg) x 9.81 Gravitational Constant (2.5 ft x .3048 meters)/25 seconds.  Which equals 3064.5 kg * 9.81 * .762 meters = 22907.811/25 seconds = 916.31 Watts.  Then divide 916.31 watts by 746 = 1.22 Horespower

1 LB = .454 Kg, 1 Ft = .3048 Meters, 1 Watt = 746 Watts

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:AMRAP in 5 Minutes:

  • 30 Double Unders
  • 5 Pull Up
  • 7 Burpee
  • 9 Squats

Strength:
Skill:

Linh’s B-Day WOD:
A) For Intensity/Horsepower:

  • 30 Deadlift (Choose Load)

B) For Intensity/Horsepower:

  • 30 Bench Press (Choose Load)

C) For Time:

  • 1 Mile Run

*For parts A & B the score will be scored by intensity/horepower.  Meaning Load times Distance divided by time.  For example if an athlete deadlifts 225# x 30 Reps for a total of 6750 Lbs, and they move the bar 2.5 ft a time of 25 seconds.  The equation with conversions to watts would be:

(6750 lbs x .454 kg) x 9.81 Gravitational Constant (2.5 ft x .3048 meters)/25 seconds.  Which equals 3064.5 kg * 9.81 * .762 meters = 22907.811/25 seconds = 916.31 Watts.  Then divide 916.31 watts by 746 = 1.22 Horespower

1 LB = .454 Kg, 1 Ft = .3048 Meters, 1 Watt = 746 Watts

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:2 sets of:

  • 50 Double-Unders
  • 10 Toes to Bar
  • 10/6 Muscle-Ups

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

B) 3 Sets:

  • Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021 (use straps if you have them)
  • Rest 60-90 seconds
  • Strict Handstand Push-Ups x Max Reps (unbroken)
  • Rest 60-90 seconds

Skill:

WOD:
EMOM for 12 minutes:

  • Even Minutes – Weighted Stationary Dips x 6-8 reps @ 2011
  • Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) Barefoot Running on Infield Grass
4 sets:

  • 100 Yard Accelerations

(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

C) 6 sets:

  • Run 200 Meters @ 80-85%

Rest 90 seconds

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