Call Us: (720) 335-5591

Monday 140106

5
Jan

Monday 140106

Sr. (aka Zach) taking the 100 words of fitness to heart and play sports.  Picture of him and his team taking another Pond Hockey Championship!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Banded Ext Rotation x 10
  • Banded T Drill x 10

Strength:

4 Sets:

  • DB Walking Lunge x 8-10 ea
  • FLR x 30-60 Seconds

Skill:

WOD:
For Time:

  • 50 Box Jump
  • 40 Slam Ball 30/20
  • 30 Knee to Elbow
  • 20 Renegade Row ea. 45/35
  • 100 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Banded Ext Rotation x 10
  • Banded T Drill x 10

Strength:

4 Sets:(Every 3:30)

  • 4/8 Front Squat/Back Squat @ 94% of 140103

Skill:

WOD:
For Time:

  • 50 Box Jump
  • 40 Slam Ball 30/20
  • 30 Knee to Elbow
  • 20 Renegade Row ea. 45/35
  • 100 Double Unders
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 Ext Rotation x 10
  • Banded T Drill x 10

Strength:

A) 8 Sets: (EMOM)

  • Front Squat x 2 reps @ 75-80%

B) 5 Sets:

  • 3-Position Clean @ 70-80% (high hang, mid-thigh, 2″ below the knee)

C) 4 Sets for max reps:(Every 2 Minutes)

  • 30 seconds of Power Cleans @ 60% of 1 RM Clean

Note the weight used and the reps achieved.

*From now until the beginning of the Open we will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

Skill:

WOD:
Build quickly to 80% of your 1 RM Back Squat, and then Perform:

3 Rds for Time:

  • 5 Back Squats @ 80%
  • 15 Chest-to-Bar Pull-Ups
Additional:
  • 100 Hollow Rocks (every time you break perform 30 Double Unders)
  • 10 Minutes Mobility

Leave a Reply