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Wednesday 130717

16
Jul

Wednesday 130717

With consistency and dedication anything is attainable.  These video’s are great examples of both consistency and dedication.

This is Lindsey Valenzuela  in 2009.

This is Lindsey Valenzuela in 2013!!!

Essentials

Strength/Skill:
Warm Up:

With a Partner Perform 3 Rds NFT:

  • Sit Ups x 10
  • Medball Sit Up Tosses x 10 ea
  • Knee to Elbow x 10

Strength:

3 Sets:

  • Close Grip Bench Press (Width of Shoulder to Overhead) x 6-8 @21X1
  • KB RDL x [email protected]

Skill:

WOD:
6 Sets For Time:

  • 200m Run
  • 10-15 Box Jump
  • 10-15 Wall Ball
  • Rest 60 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

With a Partner Perform 3 Rds NFT:

  • V-Ups x 10
  • Medball Sit Up Tosses x 10 ea
  • Toe To Bar x 10

Strength:

3 Sets:

  • Close Grip Bench Press (Width of Shoulder to Overhead) x 6-8 @21X1
  • KB RDL x [email protected]

Skill:

Juliet’s B-Day WOD:
10 Rds For Time:

  • 200m Run
  • 15 Box Jump
  • 15 Wall Ball
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:

  • Incline Bench TYI x 10ea
  • Muscle Clean x 5
  • V-Ups x 10-12

Strength:

A) 5 Sets of: (Top Every 2 Minutes)
Hang Clean (Squat) + Front Squat + Clean (squat)

B) 3 Sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

*Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

Skill:

WOD:
For time:

  • 500 meter row
  • 30 Toe to Bar
  • 50 Double Unders
  • 20 Toe to Bar
  • 40 Double Unders
  • 10 Toe to Bar
  • 30 Double Unders
Additional:
  •  10 Minutes Mobility

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