Week of 4.25.16 Barbell Club
Conjugate Strength Tuesday 1. Back Box Squat – Single Red Band (@ 55% + 25% 10×2) 2. Clean (Build to 90% 5×1) 3. Muscle Snatch (5×5) 4. Banded Deadlift (Heavy Single – 5 working sets or less) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 5. Incline […]
Monday 4.25.2016 Crossfit Teens
Warm-up 4 minutes 2 45 lb plate hops squats **alternate every 30 seconds Weightlifting Squat Clean (1x1x1x1x1x1x1x…) 2×2 to warm up build heavy skip previous heavy and go above it. Metcon (Time) Met-Con 10-9-8-7-6-5-4-3-2-1 Back squat pull ups
Thursday 4.21.2016 Crossfit Teens
Warm-up 5-6 minute dynamic warm up leg heavy Conditioning 1 mile run (Time) Metcon (Time) Complete in 8 minutes Demo Snatch review Front Squat review Met Con 15 snatch 30 front squat 45 sit ups 30 front squat 15 snatch
Week of 4.18.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM) 2. Bench Press (In 10 min window, find 3RM ) 3. Clean Pull (@ 70% 8×1) 4. Clean + Front Squat + Jerk (Build to Heavy Single) 5. Single Leg Reverse Hypers (3×15) 6. Lying Banded Leg Curls (200 reps with Purple) Thursday 1. […]
Monday 4.18.2016 crossfit Teens
Warm-up Extended warm up- leg heavy accumulate 2 minutes in an active hang Skill Review Rope climb practice 2 minutes- as many climbs as possible Metcon (AMRAP – Rounds and Reps) Met-Con Partner up 20 minute AMRAP 200 meter run 20 wall balls 20 hang cleans 20 push ups 20 pull ups *** every 5 […]
Wednesday 4.13.2016 Crossfit Teens
Warm-up Dynamic- 3-5 minutes, leg heavy 1/2 mile run Weightlifting Back squat (1x1x1x1x1x…) build heavy big jumps 2×2 to warm up 10 lifts or less when adding weight Met-Con 3 Rounds 15 double unders (singlesx3) 10 kb swings 10 sumo deadlift- heavy kb
Monday 4.11.2016 Crossfit Teens
Warm-up Dynamic- concentrate on legs Double Under practice skill work single unders arms close to body flick the wrists jump higher Backsquat back squat from rack 3×3 **complete 3×2 to find working weight. Once at working weight, stay there. Metcon (Time) 21-15-9 push ups kettlebell squats burpees
Friday 4.08.2016 Crossfit Juniors
Warm-up 1- slow jog- 100 m 2- pace run- 100 m 3- sprint- 100 m 4- recovery- 100 m ***rest 2 minutes 5- team relays for cone Rope climbs Review J hook *** whatever metjod comfortable with Practice j hook holds Demo Dumbbell cleans From the knee Metcon (Time) 4 rounds 10 dumbbell cleans 10 […]
Week of 4.4.16 Barbell Club
Conjugate Strength Tuesday 1. 7 min to find heavy single Snatch, then max reps at 135/95 in 2 min 2. Banded Anderson Front Squats (3×8) 3. For Time: 50 Front Squats 185/125 4. 1/2 Mile Walk with Back Racked Barbell 225/155 5. Ring Push-ups 4″ (3 x Max or 15) 6. 7 min to find […]
Wednesday 4.06.2016 Crossfit Teens
Warm-up Dynamic- 3-4 minutes 1/2 mile run Weightlifting Front squat (1×1) From the rack Build heavy in 10 lifts Not to failure Demo Review HSPU Review stink bugs Review cleans Metcon (Time) 4 rounds 10 HSPU (stink bugs) 10 squat cleans 100 meter run