Week of 1.18.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Double Orange (@ 55% + 25% Bands 10×2) 1. Banded Back Squat – Single Red (@ 55% + 25% Bands 10×2) 2. Snatch Balance (Build to Heavy Single (Min 7 sets)) 3. Snatch from High Blocks (Above thigh – Build to Heavy Single (Min 7 sets)) 4. Seated Good Mornings (3×10) 5. […]
Monday 1.18.2016 Crossfit Teens
Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10
Thursday 1.15.16 CrossFit Teens
Warm-up Leg Stretch Ankle, hip flexor Jumps- times 2 10 squat jumps 10 burpees 10 broad jumps Skill Review Front Squat– work up to wod weight Deadlift Rope Climb Metcon 5 Rounds 1 Rope Climb 2 Front Squat 3 Burpees 4 push Ups 5 Deadlifts Cool Down Hammy stretch
Wednesday 1.13.15 CrossFit Teens
Warm-Up Complete 2 times 1 min- tuck jumps 1 min- squats 1 min- jumping lunges 1 min- plank hold Special Strength Handstand holds-handstand push ups-handstand walks Skill Review Clean and jerks **review movement **work up to WOD weight Metcon EMOM- 10 minutes clean front squat jerk back squat Cool Down stretch
Week of 1.11.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Double Red (1RM – no box – Everyone uses red) 2. Hang Clean (1RM) 3. Muscle Snatch Against Single Orange (4×6) 4. High-Hang Snatch (6×2 Build across – Score heaviest double, no drops) 5. Back Extensions (1xMax, If less than 25 reps, 2xMax) Thursday Warm-up: Seated Box Jumps (1xMax Height) 1. Back Box […]
Monday 1.11.15 Crossfit Teens
Warm-up For 4 minutes 30 seconds jump to 45 lb plate 30 seconds sit ups Special Strength Review squat Back squat 5X3 Skill Review Pull ups Push ups Metcon Cindy 12 minute AMRAP 5 pull ups— ring rows 10 push ups—snake ups 15 squats Midline 3 minute tabata–plank
Week of 1.4.16 Barbell Club
Conjugate Strength Tuesday Floor Press (@ 75% 8×3 (3 wide, 2 mid, 3 close grip)) Overhead Walking Lunges (3×12 Each (3×24 steps total unbroken)) GHD Back Extension plus Snatch Grip DL (10RM) Chest Supported Flat Bench Rows (3×12) Metcon (Weight) 10 Min EMOM 2 Clean and Jerks @ 60% During 10:00-14:00, Find 1RM Clean and Jerk Thursday Back Squat (@ 80% […]
Week of 12.28.15 Barbell Club
Conjugate Strength Monday and Tuesday 1. 1 Clean + 2 Pause Front Squats (Heavy Single) – 3s Pause 2. Pause Snatch (@ Knees @ 75% 8×2) 3. GHD Barbell Back Extension + Row (3×10) 4. Single Leg Barbell Hip Bridges (2×12) 5. Bear Complex (1RM) Power Clean Front Squat Push Press Back Squat Second Push Press Wednesday and Thursday 1. […]
Week of 12.21.15 Barbell Club
CONJUGATE STRENGTH Monday and Tuesday 1. Clean and Jerk (1RM) 2. Snatch From Blocks (@ Knees @ 70% 6×3) 3. Barbell Lateral Step Ups (24″ 3×10 Each) 4. Bench Dips (4×10) 5. Reverse Hypers (3×20) Wednesday and Thursday – OFF! Saturday/ Sunday 1. Back Squat (@ 70% 10×2) 2. Pause Snatch (@ Knees @ 70% 8×2) 3. Shoulder Press (1RM) 4. Bent Over […]
Week of 12.14.15 Barbell Club
Conjugate Strength Movement Catalog : LINK Monday/Tuesday 1. Front Squat (1RM) 2. Squat Clean Thruster (2RM) 3. Back Rack Barbell Walking Lunge (2×10 Ea) 4. Back Extensions (3×8) 5. Push Press Endurance (Time) 30 PP @ 60% 20 PP @ 70% 10 PP @ 80% Note weights Wednesday/Thursday 1. Front Box Squat – Single Red Band (@ 60% + 25% Bands 8×2) […]
