01/09/2014

Main – CrossFit

Pre Hab

Fire Hydrants
Bird Dogs

Warm-up

(No Measure)

1 min of Gristle/Groiners
2 rounds of:
5 Pullups
10 Pushups
15 Air Squats

Weightlifting

Back Squat (1×5, 1×4, 1×3, 1×2)

Metcon

Metcon (Time)

4 Rounds for time of:
12 Push Press (95/65)
12 Hang Power Cleans (95/65)
24 Double Unders
-15 min cap-
modificar según sea necesario

Cool Down

Couch Stretch, 45 sec
Pigeon Stretch, 45 sec


29/08/2014

Main – CrossFit

Pre Hab

Monster Walks
OH Band Distraction

Warm-up

(No Measure)

200M Run
With Barbell:
5 Pause Back Squats
5 Sumo Deadlift High Pull
5 Strict Shoulder Press
5 Squat Jumps
5 Push Press

Gymnastics

15 Minutos de practicando:
Kip o Pull up o Butterfly Pull up o Bar Muscle.

Dependiente en tu nivel de skill

Metcon

Metcon (AMRAP – Rounds and Reps)

“La Sofia”
AMRAP 20 MINUTOS
20 Burpee Box Jumps
400m Correr

Cool Down

Doorway Stretch, 30 sec
Banded Lat Stretch, 30 sec each side


28/08/2014


Main – CrossFit

Pre Hab

Fire Hydrants
PVC Dislocates

Warm-up

(No Measure)

Run 400m
10 Bulgarian Split Squats ea. leg
10 Scap pushups
10 Step Ups ea. leg
10 lunges ea. leg
10 push ups

Weightlifting

Power Clean (1×3, 1×3, 1×3, 1×3 )

Metcon

Metcon (Time)

Por Tiempo
10 Ring Dips
10 Power Cleans (175/ 115)
8 Ring Dips
8 Power Cleans
6 Ring Dips
6 Power Cleans
4 ” ”
4 ” ”
2 ” ”
2 ” ”

Time Cap 18:00

Cool Down

Accumulate 2 minutes Hanging


27/08/2014


Main – CrossFit

Pre Hab

15 Wall Extensions
15 Pike Sit Ups
Bottom of Squat, 1 minute

Warm-up

(No Measure)

3 Rounds:
10 Jumping Squats
10 Disc Swings (25/10)
5 Burpees

Weightlifting

Klokov Press (1×2, 1×2, 1×2, 1×2, 1×2)

Behind the neck press in snatch grip

Metcon

Metcon (Time)

POR TIEMPO:
12 Front Squats (155/115 lbs – from the ground)
12 Strict Handstand Push-Ups
10 Front Squats
10 Strict Handstand Push-Ups
8 Front Squats
8 Strict Handstand Push-Ups

BUY OUT= 50 Hollow Rocks

Time Cap 14:00
Los Front Squats estan empezando en el pizo. Hacer un Clean y despues, los Front Squats

Cool Down

10 Wall Extensions
Pigeon, 2 minutes each


26/08/2014

Main – CrossFit

Pre Hab

:30 sec Handstand Hold
Gristle/Groiners

Warm-up

(No Measure)

50 Double Unders (100 Singles)
10 Ring Rows
10 Jumping Squats
1 Wall Climb

Weightlifting

Snatch Grip Deadlift (1×3, 1×3, 1×3)

Metcon

Metcon (Time)

Por Tiempo
15 Deadlift (185,135)
15 Jumping Lunges
15 Toes to Bar

10 Deadlift
10 Jumping Lunges
10 Toes to Bar

5 Deadlift
5 Jumping Lunges
5 Toes to Bar

10 Deadlift
10 Jumping Lunges
10 Toes to Bar

15 Deadlift
15 Jumping Lunges
15 Toes to Bar

**15 min Time Cap**
movimento sin pare es la meta con este WOD

Cool Down

Pike Stretch 1min
Cobra Stretch 1min


25/08/2014


Main – CrossFit

Pre Hab

PVC Dislocates
Monster Walks
Bird Dogs

Warm-up

(No Measure)

3 rounds con PVC:
10 Stiff Legged Deadlifts
10 Front Squats
200m Jog

Weightlifting

Overhead Walking Lunges (1×8 1×8 1×8)

4 pasos cada pie. Subiendo cada ronda

Metcon

Metcon (No Measure)

8 Rondas, cada 1:30:
Correr 200m

Cool Down

Calf Stretch 1min each
Banded Hip Stretch 1min each


22/08/2014


Main – CrossFit

Pre Hab

10 Lat Activations
10 Leg Swings
10 Single Leg Calf Raises

Warm-up

(No Measure)

5 Inchworms
Lat Activations, use 3 different grips for 5 reps each
10 atomic sit ups
10 jumping squats
20 Mt. Climbers

Skill

12 minutos:
Minuto 1: doble or triple unders
Minuto 2: L-sit hang
Minuto 3: Cartwheels
Minuto 4: Bounds

45 segundos de trabajo y 15 segundos de descansar

Metcon

Metcon (Time)

-BUY IN -Correr 200m-
3 Rondas Por Tiempo

21 Air Squats
14 Burpees
7 Ring Dips

-BUY OUT- 200 Flutter Kicks

Cool Down

Doorway chest stretch 1 min
Straddle stretch 1 min


21/08/2014

Main – CrossFit

Pre Hab

Bird Dogs x 10 ea. side
Foam Roll Thoracic Spine (bottom to top of shoulder blades)

Warm-up

(No Measure)

2 minutes Single Unders
30s Jump & Touch
30s Bottom of Squat
30s Scap Pushups
30s Lat Activations

Weightlifting

Deadlift (1×5@75% 1×3@85% 1×1+@95%)

Metcon

Metcon (Time)

-BUY IN- 30 PISTOLS
3 Rondas por Tiempo
Correr 400m
10 Disc Swings (45/25)
10 Power Cleans (135/95)

-15min Time Cap-

Cool Down

Calf Stretch 1 min
Front Rack Stretch 1min


20/08/2014

 

Games2011_WomenE4_CamilleLeblancBazinet_MU

Main – CrossFit

Pre Hab

Couch Stretch, 1 minute each
Bottom of Squat, 1 minute
Plank, 2 minutes

Warm-up

(No Measure)

Jog 200 meters
10 T-push ups
:30 second Plank Hold
15 Sit ups
20 Walking lunges
:30 second Plank Hold
10 Burpees

Weightlifting

Klokov Press (1×3 1×3 1×3 1×3)

Behind the neck press in snatch grip

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Lat Stretch con elastico 1min
Standing Quad Stretch 1min


19/08/2014


Main – CrossFit

Pre Hab

Handstand Hold :30 sec
Leg Swings

Warm-up

(No Measure)

10 PVC Dislocates
10 Overhead Walking Lunges con PVC
10 Push Ups
10 Ring Rows
10 Side Plank Leg Raises (per side)

Weightlifting

Hang Clean (1×3, 1×3 1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutos
5 Handstand Push Ups
10 Deck Squats
15 Atomic Sit Ups

Cool Down

20 x Hollow Rocks
20 x Arch Rocks
German Hang 1 min