WODs Semana 22 de Julio de 2013 - Reebok CrossFit PTY
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WODs Semana 22 de Julio de 2013

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WODs Semana 22 de Julio de 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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