Crossfit “Main Group” WU- (12:00) 4:00 – Cyclical work of choice (Run, Row, or AD) + 6 Spider Man Lunges (10 sec hold with elbows on the ground) 30 sec Butterfly Stretch 30 sec Hamstring Stretch (Coaches choice/Leg) 30 sec Quad Stretch (Coaches choice/Leg) 30 sec Calf Stretch (Coaches choice/Leg) Training- A. Front Squat – Ramp to a Near Max Single in 15:00 (Starting from an unloaded barbell) B. “CF Open 11.5” 20:00 AMRAP: 5 Power Clean (145#/100#) 10 T2B 15 Wall Balls (20#/14#) “Basic” WU- (12:00) 4:00 – Cyclical work of choice (Run, Row, or AD) + 6 Spider Man Lunges (10 sec hold with elbows on the ground) 30 sec Butterfly Stretch 30 sec Hamstring Stretch (Coaches choice/Leg) 30 sec Quad Stretch (Coaches choice/Leg) 30 sec Calf Stretch (Coaches choice/Leg) Training- A. 15:00 – Working on Air Squat Mechanics. + Tabata Air Squat B. 12:00 AMRAP: 100m Run 10 Burpees 30 sec FLR (on the floor) “Hybrid” WU- (12:00) 4:00 – Cyclical work of choice (Run, Row, or AD) + 6 Spider Man Lunges (10 sec hold with elbows on the ground) 30 sec Butterfly Stretch 30 sec Hamstring Stretch (Coaches choice/Leg) 30 sec Quad Stretch (Coaches choice/Leg) 30 sec Calf Stretch (Coaches choice/Leg) Training- A. BS – 75% (+15-20lbs) x 5 x 7 B. Row – 12 x 30 sec @90% (Aer) + 30 @Z1 (Very Easy) x 3 sets, on 5:00 rest between each set of 12. *Scapular work of choice during rest period (Band or DB/Small Plate) “Competition” AM-(EST) A/B-Group AD or Row – 12 x 30 sec @90% (Aer) + 30 @Z1 (Very Easy) x 3 sets, on 5:00 rest between each set of 12. *Scapular work of choice during rest period (Band or DB/Small Plate) PM-(WL+EST) A/B-Group WU- Gym: 15:00 Ring or Bar MU skill work of choice. + BB: 3 sets, 3-5 reps each Sn RDL Sn Press OHS Sn Sotts Press Drop Sn HS (Pockets) HS (Just Below Knee) Training- A. Sn – 3, 3, 2, 2, 1, 1, on 2:00 Rest (Ramping to a heavy single for the day) B. BS @20X1 – 2, 2, 2, 2, 2, 2, on 2-3:00 Rest (Ramping to a Heavy 2 for the day) *Avoiding misses on the lifts and squats today, but definitely building to near max. If you’re feeling it, by all means.. GO FOR IT C. “CF Open 11.5” 20:00 AMRAP: 5 Power Clean (145#/100#) 10 T2B 15 Wall Balls (20#/14#) Weightlifting- A. Mu Sn + 2 Hang PS x 5 sets (by feel, building off last week) B. Rev 3 Pos Clean (pockets, just below knee, floor) x 5 sets (Moderate, by feel. Your saving your legs for the squat singles at the end of the week) C. Sn Push Press – 5 x 5 D. Ab Work of Choice
Posted on: Mon, 20 Jan 2014 13:46:25 +0000
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