29/07/2014

 

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Main – CrossFit

Pre Hab

Scap Push Ups
Bird Dogs
PVC Dislocates

Warm-up

(No Measure)

2 rounds – :30 Seconds on :30 off of:
Jumping Jacks
Push Ups
Good Mornings con PVC
Tuck Ups

Weightlifting

Shoulder Press (1RM)

Skill

EMOM 6 Minutos

Minuto 1 – 8 Strict Toes to Bar @ 3110
Minuto 2 – Handstand Hold x 45 seconds
Minuto 3 – Unbroken Double-Unders x 45 reps

Notes: The 3110 indicates tempos for the reps: 3 seconds to go up, pause one second at the top, take one second to go down and rest 0 seconds between reps.

Metcon

Metcon (Time)

3 Rondas Por Tiempo
Correr 400m
20 Goblet Squats con disc (45,25)
20 Pull ups

Cool Down

Jefferson Curl x 10
Wall Extensions x 10


28/07/2014

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Main – CrossFit

Pre Hab

Fire Hydrants, 10 reps each side and direction
Monster Walks, 10 reps each direction

Warm-up

(No Measure)

2 min Jump Rope
20 reps Air Squats
2 min Jump Rope
20 reps Walking Lunges

Weightlifting

Front Rack Lunge (1×6, 1×6, 1×6)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Cobra, 2x 20 seconds
Calf Stretch, 1 min each
Couch Stretch, 1 min each


25/07/2014

Main – CrossFit

Pre Hab

Gristle/Groiners
Lat stretch with band

Warm-up

(No Measure)

Run 400 meters
20 Double unders
15 Burpees
10 Goblet squats con disc
5 Toes to Bar

Weightlifting

Deadlift (1×3, 1×3, 1×3)

Klokov Press (1×5, 1×4 1×3)

Behind the neck press in snatch grip

Metcon

7 minutes of Burpees (AMRAP – Reps)

7 minute AMRAP
Burpees

Cool Down

German hang, 1 minute
10 Wall extensions


24/07/2014

Main – CrossFit

Pre Hab

Fire Hydrants
Low Bear

Warm-up

(No Measure)

4 Rondas
Correr 200m
5 Burpees

Skill

3 rondas de:
Handstand push ups x 8
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Strict Pull-Ups x 5 reps
Rest 60 seconds

Metcon

Metcon (Time)

3 rounds for time of:

15 Power Cleans (135/95)
30 sit ups
400 meter run

Cool Down

Max Effort Plank Hold
10 Cat Cow


23/07/2014

Main – CrossFit

Pre Hab

Straddle Sit Ups x 15
PVC Wall Extensions x 15
Scapular Push Ups x 15

Warm-up

(No Measure)

Warm Up:
20 Hollow Rocks
20 Arch Rocks
Con barra de PVC
10 SumoDL High Pull
10 dislocates
10 Push Press

Weightlifting

Power Snatch (1×4 1×4 1×4)

Metcon

Metcon (Time)

3 Rondas por tiempo
100 Double-Unders
10 Front Squats (185/135 lbs)
20 Chest-to-bar Pull ups
-20 minute cap-

Cool Down

Calf Stretch in Wall
Standing Quad stretch


22/07/2014

Main – CrossFit

Pre Hab

Side Plank with Side Kicks 2×30″
Doorway Stretch 30″

Warm-up

(No Measure)

2 Min Jump Rope
-then-
Bear Crawl
Crab Walk
Skipping
Butt Kicks
High Knees
Karioke
Burpee Broad jumps

Skill

EMOM 6 minutes:

4 Muscle ups + 10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)
8/6 Handstand Push-Ups
Descansa 4 minutos y empreza con el otro Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
5 Box jumps (30/24)
10 Burpees
50 Double-Unders

Cool Down

Cobra 2×30 seg
Pigeon Stretch 2×30 seg


21/07/2014

Main – CrossFit

Pre Hab

Doorway Stretch 2×30″
Snow Angels 2×20 (2.5lb plate)

Warm-up

(No Measure)

2 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Weightlifting

Shoulder Press (75% x 5, 85% x 3, 95% x 1+)

Metcon

Metcon (Time)

3 Rondas
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Atomic Sit ups
2 min rest each round

Cool Down

Lat Stretch, 1 minute each
Straddle Stretch, 2 minutes


18/07/2014

Main – CrossFit

Pre Hab

Overhead Band Distraction
Leg Swings
Calf/ Wrist Stretches

Warm-up

(No Measure)

All with PVC Pipe:
10 Dislocates
10 Front Squats
10 Reverse Grip Dislocates
10 Push Press
10 Around the Worlds (5 each way)
10 Thrusters
10 OH Alternating Lunges

Metcon

Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

Cool Down

Banded Super Rack Stretch
Calf/ Wrist Stretches
Doorway Stretch


17/07/2014

Main – CrossFit

Pre Hab

20 Scapula Push ups
Bird Dogs
Fire Hydrants

Warm-up

(No Measure)

Tabata Air Squats

Weightlifting

Three sets of:
Good Mornings x 8 reps (135, 95)
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rondas
3 min AMRAP

5 Burpees
10 Disc Swings (45,25)
1 minuto descansa
continuar donde tu paraste. Puntos son el total rondas mas reps

Cool Down

Tabata Reverse Plank


15/07/2014

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Main – CrossFit

Warm-up

(No Measure)

2 min single unders
10 T Push Ups with Side Leg Raise
10 Burpee Broad Jumps
:30 L-sit hold

Gymnastics

12 minute EMOM:

Minute 1- ME Ring rows in :45
Minute 2- ME Hollow hold in :45
Minute 3- ME Double/Single unders

Metcon

Metcon (Time)

3 Rondas Por Tiempo
Correr 400m
10 Werewolf Complex
(1 Power Clean, 2 Front Squats, 1 Jerk)
135#, 95#

Cool Down

Cat/Cow Stretch
Down Dog Stretch