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31 Jul 2013

WODs Semana 29 de Julio de 2013

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Monday, July 29

 

BOX

 

A. Front Squat 5 x 1 rep
In 5 sets or fewer, build by feel to a “heavy” front squat.

B. 3-minute running clock, complete*:

500 Meter Row

Ground to Overhead x Max reps (135/95)

Rest 3 minutes

*In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

 

COMPETITORS

 

A.Front Squat 5 x 1 rep
In 5 sets or fewer, build by feel to a “heavy” front squat.

B.Six sets of:3-Position Snatch
(high hang, mid-thigh, floor).

C.Back Squat:

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

D.Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

 

Tuesday, July 30

 

BOX

 

A. Three sets of Nose-to-Wall Handstand Hold x 60-90seconds

B. Push Jerk (rack) 3 x 3 reps. Build up, as heavy as you can handle.

C. 3 Rounds for Max Reps of:

  • 30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Push-Ups

30 seconds of Rest

 

COMPETITORS

 

A.Three sets, not for time, of:

3-6 Muscle-Ups

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

B.Three sets of:Jerk Balance x 3 reps

C.Jerk

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D. C. 3 Rounds for Max Reps of:

  • 30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Push-Ups

30 seconds of Rest

 

Wednesday, July 31

 

BOX

 

  1. 5 x 1 Hang Clean + Front Squat + Clean
  2. For time:

500 meter row

20 Chest-to-Bar Pull-Ups

50 Double Unders

15 Chest-to-Bar Pull-Ups

40 Double Unders

10 Chest-to-Bar Pull-Ups

30 Double Unders

 

 

COMPETITORS

 

A.Front Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

B.Five sets of:Hang Clean + Front Squat + Clean

C.Three sets of:Halting Clean Deadlift + Clean Pull

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 forefoot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.For time:

500 meter row

30 Chest-to-Bar Pull-Ups

50 Double Unders

20 Chest-to-Bar Pull-Ups

40 Double Unders

10 Chest-to-Bar Pull-Ups

30 Double Unders

 

Thursday, AUG 1

 

BOX

 

  1. Hang Power Snatch: 4×1 Building up

 

  1. 9-7-5 reps for time of:

Muscle-Ups (OR choose between: Strict Chin-ups, Strict Ring Dips,False-grip ring pull-ups)

Squat Snatches (135/95)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: row/airdyne (Row: focus on mechanics, smooth and efficient with a very low stroke per minute pace)
 AirDyne (keep the pace conversational). Others: swim/hike/cycling

B. Mobility and Maintenance

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

Friday, AUG 2

 

BOX

 

A. 3 Rounds not for time of (during warm-up)

 

40 Double-Unders

30s Handstand Hold (or 5 HSPU if you have them)

 

B. 2 Rounds for time:

 

Run 1 mile

15 Hang Squat Cleans (135/95)

Front-Racked Walking Lunge, 40m (135/95)

Rest 5 min. between rounds

 

COMPETITORS

 

A.Four sets of:2-Position Snatch
(high hang, 2″ below the knee)
Building up.

B.Every two minutes, for 16 minutes (8 sets):Hang Clean + Clean + Jerk

Sets 1-2 – 55-65%

Sets 3-4 – 65-75%

Sets 5-6 – 75-85%

Sets 7-8 – 85-95%

C.Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-5 – 1 rep @ 90-95%

Do not exceed 95% on your back squat.

D. 9-7-5 reps for time of:

Muscle-Ups

Squat Snatches (165/110 lb.)

 

Saturday, AUG 3

 

BOX

MAKE UP MISSED WOD

 

COMPETITORS

 

A.Three sets, not for time of:

40-50 Double Unders

10-12 Chest-to-Bar Pull-Ups

10-12 Strict Handstand Push-Ups (add deficit if these are easy for you)

 

B.Three rounds for times of:

Run 1 Mile

10 Hang Squat Cleans
(185/125)

Front-Racked Walking Lunge – 20 yards (185/125)

Rest 6 min. between rounds 

Welcome to the B.B.C.!!!

Welcome to the B.B.C.!!!

30 Jul 2013

Blog – Tuesday July 30

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Active Recovery, Part 2. Template
By Ani Whizz
 

En el último post introduje el concepto de “Active Recovery.” En este quiero compartir con ustedes un esquema básico de lo que debe consistir un active recoveryday para que tengan un guía de lo que pueden hacer para ustedes mismos. Sus cuerpos y mentes los agradecerán! Este es esquema se basa en  CrossFitInvictus famosos por coachear a atletas elite (tipo Josh Bridges).

  1. Aerobic Restoration: hike, row, swim, bike… a 60-70% de esfuerzo. Debería ser un pace “chiliado” en que puedas mantener una conversación. Debe ser una actividad restaurativa para ti, no una actividad que te deje cansado… al contrario, una que te deje sintiéndote con energía.
  2. Mobility/Maintenance: realizar los mobilitydrills de Kelly Starrett u otros (para eso están los posters en la parte de atrás del box y todos los días algo nuevo en www.mobilitywod.com), realizar estiramientos (siempre después de calendar, nunca fríos). Irte a dar un masaje, hacer auto-masajes, etc. Atender tus lesiones o molestias con algún especialista. Hacer un chequeo de como se siente tu cuerpo, si hay algo inflamado o molestias y darle atención.
  3. Mental Restoration: ya sea meditar o reunirte con amigos, realiza una actividad non-training que te relaje!
25 Jul 2013

Blog – Thursday July 25

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“REGIONALS: TRABAJO EN EQUIPO”
by: Nicole Perez

Antes que nada quiero agradecer a Dios por brindarme la oportunidad de ser parte de esta increíble experiencia. A Ani por haberme motivado a ser parte del equipo. A Evan por su dedicación a programar nuestro entrenamiento y su coaching. A Chavez, Alfaro, Henter, Lea y Martin por su compromiso y dedicación al entrenamiento. Sin ustedes no podría admirar la brillante medalla de bronce que reposa en la entrada de mi casa!

Como le dije a Ani cuando sonó el pito del último WOD y era un hecho, aunque no oficial, que habíamos logrado el 3er Lugar…”Esto ni siquiera es un sueño, porque nunca lo soñé”.

Es la primera vez que compito en algún deporte en equipo, el surf es individual, me llamo mucho la atención “hacer algo diferente”. Si que fue diferente, entrenar en equipo es diferente, debes poder reconocer y aceptar tus fuerzas y debilidades. De esta manera se puede armar una estrategia más eficiente para cada wod. Determinar quien hará que y como se hará es una de las partes más importantes de este tipo de competencia . Esto no solo te ayuda a tu performance para la competencia, también te hace crecer como atleta individual ya que te das cuenta de lo que debes mejorar. Entrenando con atletas que son mas fuertes que tu en lo que tu eres mas débil te hace aprender y mejorar muchísimo. Puedo decir que todos mejoramos en muchos aspectos de nuestro performance en solo un mes. La alegría de poder compartir esos logros….cada rep más…cada libra más…es difícil de expresar. Dios primero en agosto empezara el entrenamiento para el 2014!

23 Jul 2013

Blog – Tuesday July 23

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Latin American Regionals 2013, Reflexiones
By Ani Whizz

No creo que es necesario describir la experiencia tan inolvidable que fueron los Regionales para mí, mi equipo y mi box. Sólo basta ver una foto con nuestras caras de felicidad y victoria para expresarlo todo. La organización del evento y competencia en sí fue un éxito total por parte de los organizadores, de los cuales tengo el orgullo de decir que dos de ellos son mis socios (Adri y Thomas) y muchos voluntarios atletas y amigos de CrossFit PTY. Uno de los mejores sentimientos fue estar ahí dejándolo todo en la cancha y rodeada de mi gente. Priceless. Claro que después de tanto trabajo y anticipación es un honor para todos traer una medalla a casa…es el mérito de todos juntos, no sólo el competingteam. Es gracias a la fe y el apoyo de todos que logramos ese podio. Por eso doy mil gracias. Nada como competir en equipo! El año pasado competí individual y comparándolo tengo que decir que se siente increíble poder compartir fracasos y triunfos junto a otras personas y salir adelante. Quizás se pueda decir que físicamente no se hace tanto como en la competencia individual sin embargo, es otra bestia también esto de equipo. Pienso que es una mayor exigencia al nivel emocional ya que todas tus acciones afectan a otros. Definitivamente una experiencia de aprendizaje única. Quizás en otros posts hable un poco más sobre regionales pero quiero compartir algo sobre nosotros as a CF box. Les cuento que muchos atletas de nuestros países vecino e incluso de nuestro propio país no nos veían como una amenaza ya que nosotros no figuramos en el Open con grandes figuras.

En mi criterio el Open NO es un reflejo de quien tu eres como atleta o por lo menos, tu performance en el Open no necesariamente es un indicativo de tu performance a nivel Regional. Uno, porque los WODs del Open, aunque son diseñados para que el atleta elite pueda llegar a un nivel de tecnicidad alto, no son WODs técnicos y tampoco de alta variabilidad. Como vimos este año, hubo una tendencia repetitiva. En Regionales siempre tendrás un nivel súper alto de tecnicidad en los WODs. Por otra parte, comprobamos una y otra vez que nadie realmente sabe lo que está pasando cuando se está haciendo el scoring de estos WODs. Lo comprobamos viendo el performance de los atletas en los Regionales en movimientos básicos como pull-ups, C2B pull-ups, Wall Balls, etc. Lástima que ocupen puestos de personas que realmente merecen ir. En nuestro box nos da vergüenza hacer las repeticiones mal, me muero de la pena ante un colega haciendo no-reps sabiendo que tengo la capacidad de hacerlo bien. CrossFit PTY lleva los estándares de CrossFit a lo más alto posible, somos jueces estrictos y objetivos y no permitimos porquerías. Así que todo el mundo muy orgullosos de sus scores, están en un box que respeta el deporte. Puede que no sean grandes figuras, pero ciertas sí las son. Winor lose, los Regionales son el provingground verdadero y quien rechaza su oportunidad de competir después de haber ocupado un puesto deja mucho de que hablar. Felicidades a todos los equipos que le dieron duro, duro todo el fin de semana a pesar de ser eliminados por el Evento 2 (aprovecho este momento para dejar alto y claro que CFPTY no llegó al triunfo en el primer día sólo porque 2 de las mujeres podían hacer Muscle-Ups, movimiento que SI es un mérito tener a pesar de las críticas sobre el evento… sino también porque desempeñamos súper bien en nuestros pesos para OHS). Ese es el espíritu y el punto del deporte, independiente de los resultados, a jugar!!

20 Jul 2013

WODs Semana 22 de Julio de 2013

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Monday, July 22

 

BOX

 

A. Front Squat: 5 x 1 rep

In five sets or fewer, build by feel to a “heavy” front squat.

 

B. 3 Rounds for time of:

 

250m Row 250 Meters

15 Wall Ball Shots

10 Hang Power Snatches (75/55)

 

COMPETITORS

 

A. Front Squat: 5 x 1 rep

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. Snatch from Mid-Thigh 5 x 2.2.2 reps
(rest 10 seconds between 2 rep clusters).

C. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

D. Every two minutes, for 12 minutes (6 sets): Back Squat x 5 reps @ 80%

 

Tuesday, July 23

 

BOX

 

A. Three sets of Nose-to-Wall Handstand Hold x 60-90seconds

B. Behind the Neck Push Press 3 x 3 reps. Build up, as heavy as you can handle.

C. Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Ring Dips

20 Double Unders

COMPETITORS

 

A.Three sets, not for time, of:

10-12 Chest-to-Bar Pull-Ups

60-90s Nose-to-Wall Handstand Hold

3-5 Skin the Cat

B.Jerk

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C. Three sets of: Behind the Neck Push Press x 3-4 reps

D. Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Ring Dips (from a Muscle-up)

(If you can’t yet perform a muscle-up, perform these from low rings.)

 

Wednesday, July 24

 

BOX

 

A. Hang Clean: 5×1, building up to a heavy rep

 

B. For time:

Run 400 meters

20 Pull-Ups

40 Walking Lunges with Two Kettlebell Farmer Carry (32/24 kg)

20 Chin-Ups

Run 400 meters

 

 

COMPETITORS

 

A. Front Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

B. Five sets of: Halting Clean Deadlift + Hang Clean + Clean
Rest

C. Three sets of: Good Mornings x 6 reps

D. For time:

Row 500 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Two Kettlebell Farmer Carry (32/24 kg)

20 Chest-to-Bar Pull-Ups

Row 500 Meter

 

Thursday, July 25

 

BOX

 

A. 20 min. to work on Squat Clean/Jerk technique.

B. Squat “Grace” for time: 30 SquatClean and Jerks (135/95)

C. Tabata Hollow Rocks

 

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Active Recovery Day

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: row/airdyne (Row: focus on mechanics, smooth and efficient with a very low stroke per minute pace)
 AirDyne (keep the pace conversational). Others: swim/hike/cycling

B. Mobility and Maintenance

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

Friday, July 26

 

BOX

 

A. Three sets of (not for time, start right after DROMs as warm-up):

30 Double-Unders

6 Strict Chin-Ups

20s Handstand Hold

 

B. 2 Rounds of:

Run 800 Meters

15 Burpees

15 Chest to Bar Pull-ups

30 Kettlebell Swings (24/16 kg)

Rest 3 minutes between rounds

 

 

COMPETITORS

 

A. Drop Snatch 3 x 1 rep
(start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement)

Followed by . . .

Snatch Balance 3 x 1 rep
(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)

B. Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1
(rest 10 seconds between singles)

Sets 1-2 – 55-65%

Sets 3-4 – 65-75%

Sets 5-6 – 75-85%

Sets 7-8 – 85-95%

C. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Do not exceed 95% on your back squat.

D. For time:

30 Squat Clean & Jerks (155/100 lbs)

 

Saturday, July 27

 

BOX

MAKE UP A MISSED WOD from the week.

 

COMPETITORS

 

A. Three sets, not for time, of:

40-50 Double-Unders

3-6 Muscle-Ups

Handstand Walk x 10-15 meters

B. For time:

50 Chest-to-Bar Pull-Ups

C. Four sets of:

Run 800 Meters

15 Burpees

30 Kettlebell Swings (32/24 kg)

Rest 4 minutes between rounds.

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18 Jul 2013

Blog – Thursday July 18

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CrossFit Women Icons: Talayna Fortunato
By Ani Whizz

Talayna Fortunato, third-place finisher in the 2012 CrossFit Games, once again claims her spot in the 2013 games by taking first place and pretty much slaughtering every other competitor in South East Regionals. She took first place by 21 points, second place was 47 points, she killed it. Talayna is TOUGH. Her best performance was destroying the much feared 100s WOD (day 2, Event 4). She was the only woman in her region to finish this impossibly long WOD before the 25-minute time cap at 23:34!

Check the video out @ http://www.youtube.com/watch?v=AZy_M9bNzDU. A college gymnast, she is known for stunts like these: http://www.youtube.com/watch?v=Ezk0x9Ws-sE.

Check out Talayna’s blog @ http://tcrossfit.wordpress.com/. I personally like her straightforwardness, simplicity and sincerity in her posts as she shares her experiences in the sport.

16 Jul 2013

Blog – Tuesday July 16

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Active Recovery, Part 1. Intro
By Ani Whizz

We train super hard most of the week so when our “rest” days come along, they are very necessary and very welcome. However,keeping active every day is what keeps us young and supple, folks. The key to staying in prime shape is movement.Athletes and exercisers have to program their training/rest days according work, training goals, competition, the universe, etc. Most competitive coaches program for three days “on” (Mon, Tues, Wed), fourth day “off” (Thurs), two days “on” (Fri, Sat) and finally Sunday “off.” A lot of our clients prefer or have to go with five days on (Mon-Fri) and the weekends off. If this is your case, you should be aware that after training intensely for 3 days in a row, by Thursday it would be normal to be feeling quite tired…so don’t get down on yourself if you’re not crushing the WOD that day. Back to Recovery… so while it is super important to give your muscles a break so they can repair and grow, “rest” days should not be an excuse to lie around all day in bed or sit endless hours on a computer. One of your rest days, if not both should be used as an “active recovery” day. What I mean by this is to do/perform low-intensity, sub-maximal activities such as walking, rowing, swimming, mobility, stretching, core work that will facilitate lactate and metabolic waste removal by maintaining blood flow in muscles during recovery. In plain English, move! It doesn’t have to take long, just spend a few minutes mobilizing tight spots or just plain range of motion exercises. Your body will thank you for it and you will be in much better shape for reassuming training the next day. Nobody likes to wake up cold and tight and hit the box, so keep yourself supple! More on this topic in coming blogs!!!

Para comenzar la nueva programacion soltaremos las 2 primeras semanas at once.

Esperamos que you make some crazy strength gains y que you have fun with the WODs.

Sabados, sera dia de reponer WODs faltados o de parcticar skills. 6 dias de ejercicio pesado a la semana smells like overtraining.

 

Road to the Open 2014 Class: Esta proxima semana es testing week, do it, necesitas saber tu progreso later.

La semana que sigue y las demas…los jueves son mobility and active recovery day, el template sera Mon, Tue, Wed, Thu Off, Fri, Sat, Sun Off. Nadie deberia estar haciendo 6 crazy workouts a la semana, especially ustedes!

 

A lot of thought has and will go into this. Trust! …and Enjoy!!

 

Monday, July 8th

 

A. Three rounds of:

6 Front Squats

Rest 2 minutes

3 Weighted Pull-Ups (scale as necessary)

Rest 2 minutes

 

B. Five rounds for time of:

15 Wall Balls

15 Pull-Ups

Rest 60 seconds

 

 

“Road to the Open 2014” Class

  1. 1RM Snatch (5 attempts)
  2. 1RM Front Squat
  3. “Fran”

 

 

Tuesday, July 9th

 

A. High Hang Power Clean 5 x 3 reps, rest 2 minutes in between sets.

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Ground to Overhead (135/95) x 3 reps

6 Ring Dips

9 Toes to Bar

 

“Road to the Open 2014” Class

  1. 1RM Back Squat
  2. ME: HSPUs and T2B
  3. ME 400m run

 

 

Wednesday, July 10th

 

A.Bench Press 5 x 5 reps, building up to heavy

B. Three rounds for time of:

40 Push-Ups

400 Meter Run

 

“Road to the Open 2014” Class

  1. ME Double Unders (2 attempts)
  2. 1RM Clean and Jerk (5 attempts)
  3. C.  “Grace”

 

 

Thursday, July 11th

 

A. Deadlift 5 x 3 reps, building up to a 3RM

B. “Lucky Sevens” – AMRAP 7 minutes of:

7 Box Jumps (24″/18″)

7 Burpees

7 Kettlebell Swings (24/16 kg)

 

“Road to the Open 2014” Class

  1. 1RM Strict Press
  2. ME: MUs or Ring Dips
  3. ME 500m row

 

Friday, July 12th

 

A. Backward Lunges, Front Rack (95/65) 5 x 8 reps UB (4 E/L)

B. Three rounds for time of:

50 Double-Unders

25 Air Squats

400 Meter Run

 

“Road to the Open 2014” Class

  1. 1RM Deadlift
  2. “Helen”

 

 


Monday, July 15th

 

A. Front Squat: 5 x 1 rep. Build by feel to a “heavy” front squat.

B. 3 rounds for time of:

15 Goblet Squats

400 Meter Run

 

“Road to the Open 2014” Class

 

A. Front Squat: 5 x 1

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

 

B. Power Snatch: from Mid-Thigh 6 x 6 reps
(these should be fast and continuous)
Work up as heavy as you can, but stay focused on barbell speed.

 

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

 

D. Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75% of 1-RM

 

 

Tuesday, July 16th

 

A. Three sets of Nose-to-Wall Handstand Hold x 60-90seconds

 

B. Push Press 3 x 5 reps. Build up, as heavy as you can handle.

 

C. Complete as many rounds and reps as possible in 6 minutes of:

5 Stationary Dips (Matador, yellow paralettes)

5 Handstand Push-Ups
(or 10 regular push-ups)

5 Burpees

 

“Road to the Open 2014” Class

 

A. Three sets of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 6-10 reps

 

B. Jerk

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%

 

C. Push Press 3 x 4-5 reps. Make these as heavy as you can handle.

 

D. Complete as many rounds and reps as possible in 6 minutes of:

15 Stationary Dips (Matadors or other fixed dipping station)

10 Handstand Push-Ups

5 Burpees

 

 

Wednesday, July 17th

 

A. Every minute, on the minute, for 10 minutes: 1 Hang Snatch

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

 

B. 3 rounds for time of:

30 KB Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

 

“Road to the Open 2014” Class

 

A. 
Front Squat:

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

 

B. Five sets of:
Hang Clean + Clean

C. Clean Pulls 3 x 1.1.1 @ 95-100%
(rest 10 seconds between singles)

D. Three rounds for time of:

30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

 

 

Thursday, July 18th

 

A. Clean and Jerk (20 min.): practice technique and build up to weight for WOD

 

B. 3 rounds for time of:

2 Rope Climbs (substitute for 4 wall-walkouts)

4 Clean and Jerks (heavy)

6 Push-ups

 

“Road to the Open 2014” Class

 

Mobility and Active Recovery

 

 

Friday, July 19th

 

A. Three sets of 50 Double-Unders, rest 30s minute in between each set then immediately:

 

B. 3 rounds for time of:

15 Front Squats (115/75)

15 Toes to Bar

15 Box Jump-Overs

 

“Road to the Open 2014” Class

 

A. Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

Sets 1-3 – 55-65%

Sets 4-6 – 65-75%

Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

 

B. Every minute, on the minute, for 10 minutes: Hang Clean + Jerk

Sets 1-3 – 55-65%

Sets 4-6 – 65-75%

Sets 7-10 – 75-85%

 

C. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

 

D. Three rounds for time of:

2 Rope Climbs (15′)

4 Clean & Jerk (225/155 lb)

6 Handstand Push-Ups to 6″/4″ Deficit

(Scale this as needed. If you don’t have a 15′ rope, sub 4 muscle-ups

 

 

Saturday, July 20

 

Compensation Day

 

“Road to the Open 2014” Class

A. Three sets, not for time, of:

40-50 Double-Unders

L-Sit x 30-45 seconds

Bar Muscle-Up x 2-5 reps

 

(Clock running for B-D.)

 

B. For time: Row 1000 Meters
then 25 Burpees Over the Erg (10 min. cap)

 

C. When the clock strikes 10 minutes, perform the following…
Three rounds for time of: (cap at 20 min.)

15 Push Press (135/95)

20  oes 2 Bar

 

  1. When the clock strikes 20 minutes, perform the following…

Three rounds for time of:

15 Box Jump-Overs (30″/24″)

20 Chest-to-Bar Pull-Ups

 

2013-06-30 14.35.52

05 Jul 2013

WOD – Saturday July 6

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CrossFit for Hope!

04 Jul 2013

WOD – Friday July 5

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“Cindy”
20 min. a.m.r.a.p.
5 pull ups
10 push ups
15 squats