Call Us: (720) 335-5591

Monday 131021

20
Oct

Monday 131021

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Shoulder Press x 5
  • Walking Lunge x 20 Steps

Strength:

3 Sets:

  • Jerk Balance x 3

3 Sets:

  • Shoulder Press x 3 + Push Press x 5

Skill:

WOD:
8 Sets Each Tabata: (20 Seconds on/10 Seconds Rest)

  • Push Press
  • Kettlebell Swings
  • Push-Ups
  • Sit-Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Shoulder Press x 5
  • Walking Lunge x 20 Steps

Strength:

3 Sets:

  • Jerk Balance x 3

4 Sets:

  • Split Jerk x 3

Skill:

WOD:
8 Sets Each Tabata: (20 Seconds on/10 Seconds Rest)

  • Push Press
  • Kettlebell Swings
  • Push-Ups
  • Sit-Ups
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:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 8 Sets:

  • Snatch x 1.1 reps (rest 10 seconds between singles)

B) 5 Sets:

  • Halting Snatch Deadlift + Snatch Pull
  • Rest 60-90 seconds
  • Toes to Bar x 10
  • Rest 60-90 seconds

Skill:

WOD:
“Jackie”
For time:

  • Row 1000 Meters
  • 50 Thrusters 45#
  • 30 Pull-Ups
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 4 sets:

Barefoot Running on Infield Grass

  • 240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)

(Perform these barefoot on a football field if possible. Starting at one goal post, run up and around the other goal post and back.)
Rest 3 minutes

C) 2 sets:

  • Run 400 Meters @ 85-90%
  • Rest 3 minutes

Leave a Reply