tag:blogger.com,1999:blog-83370935800383458872024-03-13T13:28:27.873-07:00CF CompetitorsAnonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.comBlogger286125tag:blogger.com,1999:blog-8337093580038345887.post-1217054767283574252014-08-10T15:34:00.007-07:002014-08-10T15:35:13.692-07:00Wednesday 8/13<div class="p1">
Squats:</div>
<div class="p1">
a. 6 x 2 Back Squat @ 80% of 1 RM</div>
<div class="p1">
b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep!</div>
<div class="p2">
<br /></div>
<div class="p1">
10 x 250m Row</div>
<div class="p1">
*2 Minute Rest between intervals</div>
<div class="p1">
*Perform 3-5 MU during each rest period</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-52299001237030967082014-08-10T15:34:00.004-07:002014-08-10T15:36:06.198-07:00Tuesday 8/12<div class="p1">
Press/Accessory:</div>
<div class="p1">
A. 1 RM Bench</div>
<div class="p1">
B. DB Skullcrushers: 4 x 10-15</div>
<div class="p1">
C. Pendlay Row: 5 x 8</div>
<div class="p2">
<br /></div>
<div class="p1">
3 Rounds:</div>
<div class="p1">
30 dumbbell shoulder presses, 35#/20# </div>
<div class="p1">
20 weighted pull-ups, 35#/20# </div>
<div class="p1">
10 weighted dips, 35#/20# </div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-33871556700141607532014-08-10T15:34:00.001-07:002014-08-10T16:47:54.431-07:00Monday 8/11<div class="p1">
Lifting:</div>
<div class="p1">
a. Establish a 1 RM Front Squat</div>
<div class="p1">
b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set</div>
<div class="p2">
<br /></div>
<div class="p1">
Gymnastics: AMRAP 8</div>
<div class="p1">
6 Strict HSPU</div>
<div class="p1">
4 MU</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 15:</div>
<div class="p1">
3 Power Snatches 135#/95#</div>
<div class="p1">
15 Wallballs 20#/14#<br />
<br />
*Please let me know if you are still following, how the squat cycle went, etc.</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-26253706628860701652014-08-09T03:56:00.001-07:002014-08-09T03:56:14.102-07:00Saturday 8/9<div class="p1">
Lifting:</div>
<div class="p1">
a. 1 RM Clean & Jerk</div>
<div class="p2">
<br /></div>
<div class="p1">
On a running clock, Begin at 0:00: 15-12-9</div>
<div class="p1">
Squat Clean 135/95</div>
<div class="p1">
Push Jerk</div>
<div class="p2">
<br /></div>
<div class="p1">
Begin at 20:00: 4 Rounds for Time</div>
<div class="p1">
21 WallBall 20#/14#</div>
<div class="p1">
18 Pull Up</div>
<div class="p1">
15 KB Swing 70#/53#</div>
<div class="p1">
12 HSPU</div>
<div class="p2">
<br /></div>
<div class="p1">
Begin at 45:00: 3 Rounds</div>
<div class="p1">
10 Power Snatch 135#/95#</div>
<div class="p1">
20 Pistols (alternating)</div>
<div class="p1">
30 Double Unders</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-65835582837318784712014-08-07T19:02:00.001-07:002014-08-07T19:03:01.436-07:00Friday 8/8<div class="p1">
Lifting:</div>
<div class="p1">
a. 5 RM OHS </div>
<div class="p1">
b. Back Rack Lunge: 3 x 8 each leg</div>
<div class="p2">
<br /></div>
<div class="p1">
Bell: 3 Rounds</div>
<div class="p1">
21 Deadlifts 185#/135#</div>
<div class="p1">
15 Pull-ups</div>
<div class="p1">
9 Front Squats 185#/135#</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-50317163880232220112014-08-05T19:14:00.001-07:002014-08-05T19:21:46.596-07:00Wednesday 8/6<div class="p1">
Squats/Lifting</div>
<div class="p1">
a. 1 RM Squat</div>
<div class="p1">
b. EMOM x 7: 3 Tng Power Snatches</div>
<div class="p1">
</div>
<div class="p1">
c. 3 x 8-15 GHR (Glute Ham Raises)</div>
<div class="p1">
<br /></div>
<div class="p1">
10 Rounds, 1 minute each:</div>
<div class="p1">
3 Deadlifts 315#/205#</div>
<div class="p1">
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)</div>
<div class="p1">
Max reps burpee</div>
<div class="p2">
*Rest 2 minutes between rounds.</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-13025095158537096262014-08-03T10:28:00.001-07:002014-08-03T10:28:38.692-07:00Tuesday 8/5<div class="p1">
Press/Accessory:</div>
<div class="p1">
A. 5 RM Close Grip Bench</div>
<div class="p1">
B. DB Bench: 4 x 10-15</div>
<div class="p1">
C. Pendlay Row: 5 x 8-12</div>
<div class="p2">
<br /></div>
<div class="p1">
For Total Reps:</div>
<div class="p1">
Max reps Press 135#/95</div>
<div class="p1">
Max reps L-pull-up</div>
<div class="p1">
Max reps shoulder press 115#/75#</div>
<div class="p1">
Max reps strict pull-up</div>
<div class="p1">
Max reps shoulder press 95#/65#</div>
<div class="p1">
Max reps chest-to-bar pull-up</div>
<div class="p1">
Max reps shoulder press 65#/45#</div>
<div class="p1">
Max reps pull-up</div>
<div class="p1">
*Resting 2 Minutes between stations</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-12054672638916676932014-08-03T10:27:00.002-07:002014-08-03T10:27:40.137-07:00Monday 8/4<div class="p1">
Lifting</div>
<div class="p1">
a. 1 RM Snatch</div>
<div class="p1">
B. 5 x 1 @ 90% of a</div>
<div class="p2">
<br /></div>
<div class="p1">
Gymnastics:</div>
<div class="p1">
A. MU Progression Practice</div>
<div class="p1">
B. EMOM x 7: 5 Burpees + 2-4 MU</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 15:</div>
<div class="p1">
10 Dumbbell Thrusters 50#/30# (one in each hand)</div>
<div class="p1">
50 DU</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-21511971220893362922014-08-02T05:31:00.001-07:002014-08-02T05:32:23.870-07:00Saturday 8/2<div class="p1">
For time:</div>
<div class="p1">
95-lb. thrusters, 30 reps</div>
<div class="p1">
20 GHD sit-ups</div>
<div class="p1">
400-meter run</div>
<div class="p1">
115-lb. thrusters, 20 reps</div>
<div class="p1">
30 GHD sit-ups</div>
<div class="p1">
400-meter run</div>
<div class="p1">
135-lb. thrusters, 10 reps</div>
<div class="p1">
40 GHD sit-ups</div>
<div class="p1">
400-meter run</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-74574366272950919492014-07-31T19:13:00.003-07:002014-07-31T19:13:41.368-07:00Friday 8/1<div class="p1">
Squats:</div>
<div class="p1">
a. Establish a 1 RM Back Squat</div>
<div class="p1">
b1. Build to a 1 RM Power Snatch</div>
<div class="p1">
b2. EMOM x 7: 3 Power Snatches (Heavy)</div>
<div class="p1">
c. Barbell Step-up: 4 x 8 Each leg (heavier than last week)</div>
<div class="p1">
d. Glute Ham Raises: 4 x 10 </div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 12:</div>
<div class="p1">
10 Burpees </div>
<div class="p1">
25 DU</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-1746677867660725642014-07-29T19:43:00.002-07:002014-07-29T19:43:49.862-07:00Wednesday 7/30<div class="p1">
Squats/Lifting:</div>
<div class="p1">
a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar)</div>
<div class="p1">
b. 4 x 2 Hang Squat Clean @ 90% of a.</div>
<div class="p1">
c. Back Squat: 6 x 2 @ 80%</div>
<div class="p2">
<br /></div>
<div class="p1">
For Time: 5 Rounds</div>
<div class="p1">
10 Deadlifts 225#/155#</div>
<div class="p1">
20 Wallballs 20#/14#</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-74004506717504093472014-07-28T19:11:00.000-07:002014-07-28T19:13:49.967-07:00Tuesday 7/29<div class="p1">
Press/Accessory:</div>
<div class="p1">
A. Strict Press: Build to a 1 RM</div>
<div class="p1">
B. Strict Press: 5 x 1 @ 90% of a.</div>
<div class="p1">
C. Close Grip Bench Press: 4 x 8</div>
<div class="p2">
<br />
<div class="p1">
Gymnastics: </div>
<div class="p1">
A. MU Progression Practice (Still spend time doing these even if you have MU)</div>
<div class="p1">
B. EMOM x 8: 2-4 MU</div>
<br /></div>
<div class="p1">
AMRAP 20:</div>
<div class="p1">
3 Hang Power Clean 185#/135#</div>
<div class="p1">
6 Strict Ring Dips</div>
<div class="p1">
9 Box Jumps 30"/24"</div>
<div class="p1">
27 DU</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-31559220282434922562014-07-27T19:44:00.002-07:002014-07-27T19:44:36.171-07:00Monday 7/28<div class="p1">
Lifting/Squats:</div>
<div class="p1">
a. Build to a Heavy Complex: 1 High Hang Squat Snatch + 3 OHS</div>
<div class="p1">
b. Back Squat: 2 x 2 @ 100% </div>
<div class="p2">
<br /></div>
<div class="p1">
Gymnastics: 3 Rounds</div>
<div class="p1">
5 Rope Climbs</div>
<div class="p1">
10 Strict HSPU</div>
<div class="p1">
20 GHDSU</div>
<div class="p1">
30' HS Walk</div>
<div class="p1">
*Rest 90 Seconds Between Rounds </div>
<div class="p2">
<br /></div>
<div class="p1">
Hammer: 5 Rounds</div>
<div class="p1">
5 Power Cleans 135#/95#</div>
<div class="p1">
10 Front Squats 135#/95#</div>
<div class="p1">
5 Jerks 135#/95#</div>
<div class="p1">
20 Pull-ups</div>
<div class="p1">
*Rest 90 Seconds Between Rounds</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-79178406961618137752014-07-23T04:07:00.001-07:002014-07-23T04:07:43.936-07:00Saturday 7/26<div class="p1">
Lifting:</div>
<div class="p1">
a. Snatch Grip Push Press: Build to a Heavy Double (not to failure)</div>
<div class="p1">
b. Snatch Grip Push Press: 4 x 2 @ 90% of b. (5 second hold in lockout position on each rep)</div>
<div class="p2">
<br /></div>
<div class="p1">
Abbatte: For Time</div>
<div class="p1">
1 Mile Run</div>
<div class="p1">
21 Clean & Jerks 155#/115#</div>
<div class="p1">
800 M Run</div>
<div class="p1">
21 Clean & Jerks 155#/115#</div>
<div class="p1">
1 Mile Run</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-1022924249813281162014-07-23T04:06:00.004-07:002014-07-23T04:07:37.418-07:00Friday 7/25<div class="p1">
Lifting:</div>
<div class="p1">
a. Squat Clean: 5 x 2 @75%-80% (drop bar)</div>
<div class="p2">
<br /></div>
<div class="p1">
Squats/Accessories:</div>
<div class="p1">
a. Back Squat: 6 x 2 @ 80%</div>
<div class="p1">
b. Barbell Step-up: 4 x 8 Each leg (heavier than last week)</div>
<div class="p1">
c. Glute Ham Raises: 4 x 10 </div>
<div class="p2">
<br /></div>
<div class="p1">
4 Rounds:</div>
<div class="p1">
5 Muscle-ups</div>
<div class="p1">
10 Burpees to 6" Target</div>
<div class="p1">
15 GHD Sit-ups</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-57511073745387666912014-07-23T04:06:00.001-07:002014-07-23T04:06:04.062-07:00Thursday 7/24Active Rest DayAnonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-18656920965839797922014-07-20T16:32:00.000-07:002014-07-20T16:32:31.819-07:00Wednesday 7/23<div class="p1">
Squats/Lifting:</div>
<div class="p1">
a. Back Squat: 3 x 3 @ 95%</div>
<div class="p1">
b. Build to a Heavy Complex: 1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean</div>
<div class="p1">
c. 3 x 3 Squat Cleans @ 90% of a.</div>
<div class="p2">
<br /></div>
<div class="p1">
Gymnastics: 12 Minutes working <a href="http://vimeo.com/84253241">Muscle-up Progressions</a></div>
<div class="p2">
<br /></div>
<div class="p1">
For Time: 21-15-9</div>
<div class="p1">
Deadlift 315#/205#</div>
<div class="p1">
Box Jump 30"/24"</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-78276905358685318932014-07-20T16:30:00.002-07:002014-07-20T16:32:18.372-07:00Tuesday 7/22<div class="p1">
Press/Accessory:</div>
<div class="p1">
A. Strict Press: Build to a 3 RM</div>
<div class="p1">
B. Strict Press: 5 x 3 @ 90% of a.</div>
<div class="p1">
C. Close Grip Bench Press: 4 x 12</div>
<div class="p2">
<br /></div>
<div class="p1">
WOD: 4 Rounds</div>
<div class="p1">
20 Cal AD</div>
<div class="p1">
15 Ring Dips</div>
<div class="p1">
10 Strict Pull-ups/Chin-ups</div>
<div class="p1">
5 Shoulder to Overhead 155#/115#</div>
<div class="p1">
*3:1 Rest:Work between rounds</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-65600436577892411942014-07-20T16:29:00.002-07:002014-07-20T16:32:10.916-07:00Monday 7/21<div class="p1">
Lifting/Squats:</div>
<div class="p1">
a. Squat Snatch: 5 x 2 @ 75-80%</div>
<div class="p1">
b. Back Squat: 6 x 2 @ 80% </div>
<div class="p2">
<br /></div>
<div class="p1">
Gymnastics: 5 Rounds</div>
<div class="p1">
4-6 MU</div>
<div class="p1">
Max HS Walk</div>
<div class="p1">
*Rest 1-3 Minutes between Rounds</div>
<div class="p2">
<br /></div>
<div class="p1">
MetCon: AMRAP 7</div>
<div class="p1">
10 Burpees over the bar</div>
<div class="p1">
10 Front Squats 135#/95#</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-3200812411087593882014-07-16T04:09:00.002-07:002014-07-16T04:09:36.791-07:00Saturday 7/19<div class="p1">
Lifting:</div>
<div class="p1">
a. EMOM x 20: 1 Squat Clean with 5 second pause at bottom (start with about 50% 1 RM, increase weight every 2 minutes)</div>
<div class="p1">
b. Box Squat: 10 x 2 @ 65% 1 RM</div>
<div class="p2">
<br /></div>
<div class="p2">
<br /></div>
<div class="p1">
Workout Courtesy CrossFit Invictus:</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 6</div>
<div class="p1">
4/3 Muscle-Ups</div>
<div class="p1">
12 Alternating Pistols</div>
<div class="p1">
Rest exactly 4 minutes, and then . . .</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 6</div>
<div class="p1">
4 Hang Cleans (185/135 lbs)</div>
<div class="p1">
8/6 Handstand Push-Ups</div>
<div class="p1">
Rest exactly 4 minutes, and then . . .</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 6</div>
<div class="p1">
5 Deadlifts (275/185 lbs)</div>
<div class="p1">
10 Burpees Over the Barbell</div>
<div class="p1">
50 Double-Unders</div>
<div class="p1">
Rest exactly 4 minutes, and then. . .</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 6</div>
<div class="p1">
2 Chest-to-Bar Pull-Ups</div>
<div class="p1">
2 Thrusters (135/95)</div>
<div class="p1">
4 Chest-to-Bar Pull-Ups</div>
<div class="p1">
4 Thrusters</div>
<div class="p1">
6 Chest-to-Bar Pull-Ups</div>
<div class="p1">
6 Thrusters</div>
<div class="p1">
8 Chest-to-Bar Pull-Ups</div>
<div class="p1">
8 Thrusters</div>
<div class="p1">
. . . and so on up the ladder</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-25205642083894185252014-07-16T04:08:00.002-07:002014-07-16T04:09:50.916-07:00Friday 7/18<div class="p1">
Squats/Accessory</div>
<div class="p1">
A. Back Squat: 4 x 4 @ 90%</div>
<div class="p1">
B. Snatch Balance: 5 x 3 (Compare to 2 weeks ago)</div>
<div class="p1">
C. Barbell Step-up: 4 x 8 (Each leg)* Use box height so that leg planted on box is parallel to the ground. Avoid driving off the back foot as much as possible. Drive through you heal. If you have to shift weight onto the ball of your foot, then you are using too much weight</div>
<div class="p2">
<br /></div>
<div class="p1">
MetCon: 21-15-9</div>
<div class="p1">
KB Swings 70#/53#</div>
<div class="p1">
Burpees</div>
<div class="p1">
GHD Sit-ups</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-32580646465507208862014-07-16T04:08:00.000-07:002014-07-16T04:08:14.123-07:00Thursday 7/17Recovery DayAnonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-63532995261683844522014-07-14T20:01:00.002-07:002014-07-14T20:05:01.130-07:00Wednesday 7/16<div class="p1">
Squat Snatch: 5 x 4 @ 65-70%, drop each rep</div>
<div class="p2">
<br /></div>
<div class="p1">
Press/Accessory:</div>
<div class="p1">
A. Strict Press: Build to a 5 RM</div>
<div class="p1">
B. Strict Press: 3 x 5 @ 90% of a.</div>
<div class="p1">
C. DB Bench Press: 4 x 12</div>
<div class="p2">
<br /></div>
<div class="p1">
Squats</div>
<div class="p1">
a. 6 x 2 @ 80%</div>
<div class="p2">
<br /></div>
<div class="p1">
Metcon: with a 12 minute clock</div>
<div class="p1">
1 Min Max Strict Pull-ups, immediately into:</div>
<div class="p1">
AMRAP 11:</div>
<div class="p1">
50 DU</div>
<div class="p1">
12 DB Snatches 55#/35# (6 left/6 right)</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com0tag:blogger.com,1999:blog-8337093580038345887.post-77346515462272299592014-07-14T20:00:00.001-07:002014-07-14T20:05:06.836-07:00Tuesday 7/15<div class="p1">
5k Run</div>
<div class="p2">
<br /></div>
<div class="p1">
AMRAP 10</div>
<div class="p1">
7 Burpees</div>
<div class="p1">
50' HS Walk</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com1tag:blogger.com,1999:blog-8337093580038345887.post-14469316955057620412014-07-13T19:31:00.003-07:002014-07-13T19:32:02.507-07:00Monday 7/14<div class="p1">
Lifting:</div>
<div class="p1">
a. Squat Snatch, 7 sets: 2 Position (High Hang, Hang)</div>
<div class="p1">
b. Snatch Grip Push Press: 5 x 3 @ 90%+ of last week</div>
<div class="p2">
<br /></div>
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Squats/ Accessory</div>
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a. Back Squat: 5 x 5 @ 85% 1 RM</div>
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b. Hip Extension: 75 reps in as few sets as possible (unweighted)</div>
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Metcon: For Time</div>
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45 Thrusters 95#/65#</div>
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45 Pull-ups</div>
Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.com2