November 2016 - Reebok CrossFit PTY
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Archive for: November

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

Monday, Nov. 28

Open Box 10AM-2PM

Tuesday, Nov. 29

Strength Wave Cycle: Back Squat

WEEK 7

Wave 1

1 Reps @ 83-85%

3 Reps @ 83-85%

5 Reps @ 83-85%

Wave 2

1 Reps @ 87-90%

3 Reps @ 87-90%

5 Reps @ 87-90%

E.M.O.M. – 15 min.

Min. 1: 0:50s Burpees @ 90% of Max Effort (stop 10s before the minute)

Min. 2: 10-15-20 Wall Balls (choose sustainable rep scheme 20/14)

Min. 3: REST (no rolling around the floor, walk around)

*Goal is to maintain number of burpees for all five rounds.

Wednesday, Nov. 30

OLY DAY WITH JOEL BRAN

Clean

  • Warmup Complex: 1 Clean Deadlift + 3 Tall Clean
  • 5 x 3 Clean (NOT TnG) – Warm-Up and build up as long as you maintain solid technique.

Conditioning:

7 min. AMRAP

3-6-9…

DB Snatch (3/3, 6/6…)

Box Jump Overs

Thursday, Dec. 1

Strength Wave Cycle: Strict Press

WEEK 7

Wave 1

1 Reps @ 83-85%

3 Reps @ 83-85%

5 Reps @ 83-85%

Wave 2

1 Reps @ 87-90%

3 Reps @ 87-90%

5 Reps @ 87-90%

Gymnastics Conditioning

6 rounds for quality/sprint speed:

10 Ring Pushups + 3 second Hold

*Rest :45

:10-20-30 (accumulated) Ring Tuck Hold or L-Sit (choose an appropriate challenge)

Sprint 100 m

*Rest :45

**Perform one Ring Pushup and hold in the top position with the rings turned out in a solid plank for 3 seconds, then repeat for 9 more reps.

***Scale for Ring Push-up: perform 10 scaled Pushups (regular Pushups, from the knees, on an elevated surface, etc)., then accumulate 30 seconds in Ring Plank Hold (or scale to regular Plank)

Alternate Conditioning

10 rds.

:45 (Ring) Plank

200 m Run

Friday, Dec.2

AMRAP – 4 min.

21 Overhead Squats (135/95 scale accordingly)

21 Burpees Over The Erg

MAX CAL ROW

Rest 4 min.

AMRAP – 4 min.

“Cindy”

5 Pull-Ups

10 Push-ups

15 Air Squats

Rest 4 min.

AMRAP – 4 min.

21 Power Cleans (135/95)

21 T2B

MAX REPS DUs

Rest 4 min.

AMRAP – 4 min.

“Cindy”

5 Pull-Ups

10 Push-ups

15 Air Squats

*Full class: group in different AMRAP stations.

“BOOTCAMP” ALTERNATIVE WOD – AMRAP 28 min.

21 Goblet Squats (KB of your choice) or Jumping Squats

21 Burpees

21 AbMat Sit-Ups

42 Double Unders

Saturday, Dec. 3

Open Box 9:00AM-12:00PM

“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

Monday, Nov. 21

Strength Wave Cycle: Back Squat

WEEK 6

Wave 1

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

Wave 2

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Conditioning:

Every 2:30 for 15 minutes (6 rounds), for descending splits:

12 Burpees

100 m Run

18 Russian KB Swings

*Descending splits means that each round should be faster than the last, such that your first round is your slowest and your last round is your fastest. The first round should feel easy. Pick up the pace slowly but surely each round.

Tuesday, Nov. 22

Strength Wave Cycle: Strict Press

WEEK 6

Wave 1

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

Wave 2

2 Reps @ 83-85%

4 Reps @ 83-85%

6 Reps @ 83-85%

Conditioning:

7 rounds for time:

7 DB S2OH

7 C2B

7 Box Jumps (step-down)

*12 minute time cap

Wednesday, Nov. 23

5 x 1 Two-Position Clean (hang above knee, floor, NOT TnG): perform a Clean Deadlift to bring the bar up, then lower back down to the hang above the knee and perform a Hang Clean (full) from above the knee. Lower the bar to the floor, reset, and perform a full Clean from the floor. Warm-Up and build up as long as you maintain solid technique.

Conditioning:

5 min. AMRAP

12 Wall Balls

36 Double Unders

Thursday, Nov. 24

Happy Thanksgiving!!

Warm-up:

Review Support position (hollow, rings turned out, hands tight to body) and try it in push-up position and in regular support

E.M.O.M. – 30 minutes

Min. 1: 10-30 sec (accumulated) Ring Support Hold (scale with Ring Pushup Support Hold)

Min. 2: 10 One-Legged BB RDLs (5/5, Moderate weight, lower til back is parallel to ground)

MIn. 3: 10 Pike Pulses + 10 Hollow Rocks*

MIn. 4: 8 Ring or Body Rows (2 second pause at the top)

Min. 5: 10 PVC Arch Ups (2 sec hold at top) + :20 Superman Hold

*Hands farther back is easier, hands farther forward is harder

Friday, Nov. 25

6 min. AMRAP

3-6-9…

Thrusters, 95/65#

Bar-Facing Burpees

*rest 7 min.

5 min. AMRAP

3-6-9…

Push Press, 95/65#

6-12-18…

Russian KB Swings

*rest 7 min.

4 min. AMRAP

3-6-9…

Front Squat, 95/65#

Toes to Bar

Saturday, Nov. 26

Open Box 9:00AM-12:00PM

“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Monday, Nov. 14

Strength Wave Cycle: Back Squat

WEEK 5

Wave 1

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

Wave 2

1 Reps @ 85%

3 Reps @ 85%

5 Reps @ 85%

Conditioning:

5 rounds for pace of –

200 m Run

15 Burpees

50 m Farmer’s Walk

*The goal of this workout is to maintain an even pace throughout the five rounds. Take note (e.g., quickly write down with chalk, mark with a watch, etc) of each split: mark down the total clock time at the end of each round, then calculate each round time after the workout is over. The person with the most even splits wins. So someone who does 2:00, 2:01, 1:58, and 2:03 (5 second spread) would win against someone who did 1:30, 1:41, 1:45, 2:01, 2:10 (40 second spread), even though the second time is faster. If you can go faster and still maintain your pace, do so, but pace takes priority over speed for this workout. Write down your round times on the board after the workout.

Tuesday, Nov. 15

Strength Wave Cycle: Strict Press

WEEK 5

Wave 1

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

Wave 2

1 Reps @ 85%

3 Reps @ 85%

5 Reps @ 85%

Conditioning:

8 min AMRAP

4 Strict HSPU

8 C2B Pullups

16 Dumbbell Snatch (alt)

Wednesday, Nov. 16

5×1 Clean Deadlift + 1 Clean First Pull to Clean + 1 Clean: perform a Clean Deadlift up to your power position, then lower the bar to the floor along the same path. Then perform a Clean Deadlift up to the knees only, pause for 3s and from this position perform a full Clean. Then perform a fluid full Clean from the floor with no pauses. Warm-Up and build up as long as you maintain solid technique.

Conditioning:

15-12-9 for time

DB Hang Clusters (heavy)

Burpee Box Jumps, 30/24”

Thursday, Nov. 17

5 Sets, For Quality, alternating:

1 Good Mornings (from the rack): 10-12 reps (moderate weight but heavier than last time)

2 Strict Toes 2 Bar: 5-8 reps, slow and controlled

3 Supinated Bent Over Barbell Rows: 8-10 reps (moderate weight, pause with contact at the chest, “chin-up” grip)

4 Dumbbell One-Leg Glute Bridge – 15 reps, each leg (2 sec pause at the top)

5 L or Tuck Chin-Ups: 3-8 reps (in L-sit or Tuck position)

Progression/Scaling Exercises

2: 5-8 Hanging L-raises to parallel, starting from the hollow position, slow and controlled 5: 5-10 supine grip body rows

Optional Cash-Out

For 15 min. ROW, alternating pace (10 rounds):

45s hard

45s walking rest or spinning the rower

Friday, Nov. 18

0-5:00

Run 400 m

Max Reps Double Unders

5:00-10:00

Find 3RM Front Squat (from rack)

10:00-13:00

Rest and set up for next part

13:00-21:00

8 min. AMRAP

5 Push Press, 115/75#

10 Front Rack Reverse Lunges, 115/75#

15 Deadlifts, 115/75#

100 m Run

21:00-26:00

Rest

26:00-31:00

Run 400 m

Max Reps Double Unders

*Share racks for the Front Squat. Warm up beforehand to get close to the weights you’ll attempt during the workout.

“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Monday, Nov. 7

Strength Wave Cycle: Back Squat

WEEK 4

Wave 1

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

Wave 2

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

For Time:

50 Cal Row

50 T2B

50 Wall Balls (20/14)

50 Box Jumps (24”/20”)

Tuesday, Nov. 8

5×1 Clean First Pull + Clean(Full): perform a Clean Deadlift up to the knees only, pause for 3s and from this position perform a full Clean. Warm-Up and build up as long as you maintain solid technique.

For Time: 21-15-9

KB Swings (70/53)

Burpees (onto 45lb. plate)

WOD known as “Freddy Kreuger”

Wednesday, Nov. 9

Strength Wave Cycle: Strict Press

WEEK 4

Wave 1

2 Reps @ 75%

4 Reps @ 75%

6 Reps @ 75%

Wave 2

2 Reps @ 80%

4 Reps @ 80%

6 Reps @ 80%

E.M.O.M. – 12 min.

Min. 1: 3-8/8-12 Strict HSPUs (*amount depends on skill level, # you can handle unbroken in one set)

Min. 2: 30-50 DUs (scale accordingly)

Thursday, Nov. 10

BOX CLOSED

Friday, Nov. 11

For Time: 1 mile Run

Immediately followed by…

“D.T.”

Five rounds for time of:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Saturday, Nov. 12

Open Box 9:00AM-12:00PM