Archive For: WOD

Volume STAR WARS Monday 5/4

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

then

CORE WORK

Post weights used to comments!

- straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake split is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has support while flattening through a more gentle angle

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track with the heel flat on the ground.

All of these are for recovery as well as prep for tomorrow’s Day 1 of new squat program.

A
5min:
30sec freestyle JR
30sec double unders

5×3
snatch-grip single leg stiff-legged deadlift
muscle snatch
SnG push press
snatch balance

B
7 sets: snatch + hang snatch. pause-at-the-knee for both lifts. go heavier than last week.

then

EMOM for 5min: snatch + hang snatch at 80% of above

C
(your squats)

D
(class core work)

E
– 2min drills: choose a skill! DID YOU SHARE YOUR OTHER TESTS?!
– (see Cool Down)

Champagne Friday 5/1

Kinda “THE ASSAULT”

4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg

then

10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

- prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!

A

5min:
40sec freestyle JR
20sec criss cross sprint

5×3-5
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min

B

(your squats)
handstand press practice between sets

C

(class)

D

(see Cool Down)

Skills Thursday 4/30

establish a 1RM back squat within 15 minutes

then

EMOM for 20 minutes:
a. 5 deadlifts, 100/70kg
b. ME burpee shuttle runs, 20′

Score = total shuttles. Post score to comments!

establish a 1RM back squat within 15 minutes

then

EMOM for 20 minutes:
a. 5 deadlifts, 100/70kg
b. ME rope climbs

Score = total climbs. Post score to comments!

- banded chair stretch, 1min/side x3
center quad roll SMR, 3min+

A.

5 rounds
200m run
4 cww
6 pullups, strict
8 pistols
10 kbs, heavy

3x30sec headstand

B.

(active rest or make-up day)

C.

20min of weighted carries, then
– 50 med ball wall throws
– 50 hip extensions
– 50 GHD situps
– 50 side bend/side, heavy

D.

(active rest or join class)

E.

(see Cool Down tab)

Skills Wednesday 4/29

muscle-up work, then

for time:
1000m row
50 wall ball shots, 20/14#
30 chest-to-bar pullups

Post time to comments!

- walking “world’s greatest stretch“, 30′
super OH banded distraction, 1min/side twice
VMO roll SMR, 2min+/side

All members and non-members are welcome to join!

7:00pm at the SU track on 12th: Long intervals (multiple rounds of 800m and 600m runs)

Tickets to the 2015 CrossFit Games go on sale at 10am: http://www.crossfitinvictus.com/blog/2015-crossfit-games-tickets-on-sale-april-29th/

A

“5min:
40sec freestyle JR*
20sec JR sprint*

Use a PVC rope, not your fancy-dandy one!

then 5×3-5
– SnG SLSLDL
– muscle snatch
– SnG push press
– snatch balance

B

10×2 split jerks

C

muscle-up practice between sets. if you feel proficient with kipping ring mu, do strict rMU. if both of those elude you (or you can do <5) practice bar muscle-ups. if you have neither you are working big chest-to-bars that turn into sternum-to-bars, or even belly-buttons-to-bars

3-5 reps, but don’t get too tired or gassed per set.

D

(class, especially the deadlift 5RM!)

E

(see Cool Down)

Skills Tuesday 4/28

With a running clock, every minute on the minute perform 1 lift and then add weight:

– start with an empty bar and hang snatch for as long as possible
– once you cannot hang snatch the weight, hang clean for as long as possible

Minimum of 3kg per jump. Only 3 misses allowed per lift before moving on. Then

“40/40″

for time:
40 front squats, 70/50kg
40 HSPU

Post best lifts and time to comments!

- boxer shuffle, 1min. This is a literal shake out of the legs and arms.
– tibialis anterior stretch, 1min
– banded bully stretch, 2min/side twice
– elevated samson stretch, 2min/side

A.
5 rds or 15min of:
200m run
4 cast wall walks
6 pullups, strict
8 pistols
10 kbs, heavy

then

3x30sec headstands. Focus on keeping a neutral neck and amazingly braced body and point those toes!

B.
7 sets: clean + hang clean. pause at knee for both lifts, then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

D.
class conditioning:

“40/40″

for time:
40 front squats, 60-70% of your clean 1RM
40 HSPU

HSPU should be as strict as possible, but don’t let that kill your workout if you don’t quite have it. Find a kipping technique you’re NOT proficient in or use the new Games HSPU standard (try not to ruin the walls!)

E.
– 15 ab-wheel rollouts
– (see Cool Down tab)

Skills Monday 4/27

establish a front squat 1RM within 15 minutes

then

5 rounds for time:
400m run
20 walking lunges
5 muscle-ups

Post squat and time to comments!

- straddle splits, 3min
- front split, 2min/side
- side roll SMR, 2min+/side

The entire hip complex will be taxed from front squatting so let's take care of it all with one of the best (and most old-school) skills: THE SPLIT!

And because of the muscle-up (or scaling options) today, let's take care of your lats/thoracic area so that we can work that strength and skill on Wednesday.

A

5min:
40sec freestyle jump rope
20sec jump rope sprint

5×3-5
- snatch-grip single leg stiff-legged deadlift
- muscle snatch
- snatch-grip push press
- snatch balance

B

7 sets: snatch + hang snatch. pause-at-the-knee for both lifts

then

EMOM for 5min: snatch + hang snatch at 80% of above

C

(your squats)

L-seat in support for best position between reps

D

(class conditioning)

E

2-MINUTE DRILLS: test a non-barbell skill and go ME for 2min. Record and share what it was.

15 ab-rollouts, going as far length-wise as possible

Saturday 4/25

tag teams!

AMRAP in 20 minutes:
20 hand-to-hand kettlebell swings, 24/16kg
15 hang squat snatch, 20/15kg
10 burpee-over-bar

Post score to comments!

tag teams!

AMRAP in 20 minutes:
6 burpee-over-bar
4 thrusters, 61/43kg
2/1 rope climbs

Post score to comments!

2015 CrossFit Games Masters Qualifiers

Event 2

1-rep-max snatch

Event 1

AMRAP in 5 minutes:
5 muscle-ups
10 cleans, 71/47kg

Event 4

21-15-9 reps for time of:
deadlifts, 102/70kg
box jumps, 24/20″
handstand pushups

Post results to comments!

Champagne Friday 4/24

“LYNNE”

5 rounds for max total reps:
bench press, BW/.7BW
pullups

This video of Kristan Clever and Dave Lipson discussing proper shoulder position, grip, and other tidbits for completing “LYNNE” safely.

Post score (total pullups/total bench press) to comments!