Author: Derek Hurdle

  • Crossfit Teens 10.05.16

    Warm-up Dynamic- leg heavy Demo wall balls squat stand release catch KB lunges in each hand Metcon (AMRAP – Rounds) EMOM 10 minutes 6 wall balls 6 KB lunges Weightifting Deadlift Deadlift -light to moderate reset @ every rep  

  • Week of 10.3.16 Barbell Club

    Conjugate Strength Monday/Tuesday 1.  Front Squat (1RM) 2.  Power Snatch (1RM) 3.  Snatch from High Blocks (10×1) 4.  Russian KB Swing (2×20 + max band) 5.  Bradford Press – Earthquake Bar (2×20) Wednesday/Thursday 1.  Clean High Pull (3×5) 2.  Clean and Jerk (Heavy Single ) 3.  Front Box Squat – Single Red Band (5×5 @ […]

  • Crossfit Preteens and Teens 9.27.2016

    Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk  

  • Week of 9.26.16 Barbell Club

    Conjugate Strength Monday/Tuesday 1.  Snatch from High Blocks (6×2) 2.  Snatch – No foot, no hook (10×1) 3.  Double Kettlebell Overhead Walking Lunges (2×10) 4.  Snatch Grip Dimel Deadlifts (3×20 @ 60% of 1RM Snatch) 5.  Weighted Back Extensions (3×6) Wednesday/Thursday 1.  Snatch Pull (3×5) 2.  Snatch (12 EMOM: 3 Snatches (TnG) ) 3.  Hang […]

  • Crossfit Teens and Preteens 9.26.2016

    Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk  

  • Crossfit Teens and Preteens 9.22.2016

    Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10  

  • Crossfit Teens 9.21.2016

    Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Weightlifting Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10  

  • Crossfit Teens and Preteens 09.19.2016

    Warm-up Dynamic leg heavy high knees butt kicks lunges runner stretches Conditioning 1 mile run Demo Review clean 1- lift off 2-power position 3-shrug and high pull 4-flip and dip 5- stand tall Review Back squat Metcon (Time) 5 rounds 1- clean 2-push press 3-back squat 4- push press  

  • Week of 9.19.16 Barbell Club

    Conjugate Strength Monday/Tuesday 1.  Snatch (2RM ) 2.  Banded Back Squat – Single Red (1RM) 3.  Anderson Back Squat (4×5 @ 70%) 4.  Shoulder Press (8RM) 5.  Weighted Back Extensions (3×10) Wednesday/Thursday 1.  RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below) 2.  Back Squat (6×2 @ 75%) 3.  Overhead Squat (1×8 […]

  • Crossfit Juniors 9.16.2016

    Warm-up 1-Throwing drill over under across side side 2-Simon says running drill walk jog run sprint New Skill Rope Climbs practice J Hook goals- 3 pulls up Demo Handstand Kick Ups -work on getting inverted work on slow downs work on fast ups Metcon (Time) 4 Rounds 6 DB squats 6 HSKU 1 rope climb […]