Category

Strength Programming

WOD for Wednesday, 2/14/18

By | Skill, Strength Programming, WOD | No Comments

Skill:

3-Part Pause Snatch (Start, Knee, Hips)

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

Power Snatch
Week 4: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90% of (# from Week 1)

MetCon: (Cap 15 mins)

5RFT:
12 “R” Single Arm OH DB Squat 35/20#
12 “L” Single Arm OH DB Squat
12 Strict Chin-up

After continuing our Power Snatch strength program we introduce a new movement to our CrossFit programming, the single arm overhead squat. While the weight might seem light relative to a barbell over head squat there are unique challenges to stabilizing a dumbbell overhead. There is a great deal of mobility and stability involved in this movement. For those who are unable to perform them consider it a goal and accept the challenge of improving your mobility and stability.

WOD for Tuesday, 2/13/18

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Skill: (5 mins)

Strength: (8 mins)

5×10 V-ups

Skill: (5 mins)

MetCon:

4 RFR:
40sec ME DBall Slam
-20sec Rest
40sec ME DB Hang Squat Clean 50/35#
-20sec Rest
40sec ME Sit-ups
-20sec Rest

One thing unique about CrossFit is that they utilize dumbbell versions of all the classic barbell Olympic Lifts. Today you will learn and practice the dumbbell Hang Squat Clean. How does it compare to its barbell brother?

WOD for Monday, 2/12/18

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Strength: (1o mins)

10mins to establish a 5RM Push Press off rack

MetCon: (Cap 10 mins)

“13.2″
AMRAP 10
5 Shoulder to OH 115/75#
10 Deadlift
15 Box Jumps 24/20″

This week we will sample a CrossFit Open workout from 2013. In the third year of the Open CrossFit’s media really started to expand. The “Open” became a lot more exciting as they would film a live announcement of the workout with premier CrossFit athletes going head-to-head immediately after with little time to prepare. Check out the live announcement for this workout:
https://games.crossfit.com/video/open-workout-132-archived-live-announcement-footage

WOD for Friday, 2/9/18

By | Stability, Strength Programming, WOD | No Comments

Stability:

Rolling Plank:
4 Rounds of:
Side Plank- Plank -Side Plank (20sec each position)
-rest around 1min

Strength: (10 mins)

In 10 mins establish a 1RM of the following complex:
1 Hang Squat Clean
1 Front Squat
1 Hang Squat Clean
1 Front Squat
1 Hang Squat Clean
1 Front Squat

MetCon: (Cap 12 mins)

For time: (Cap 12)
3 RFT:
9 Front Squats 185/135#
15 Toes to Bar
21 Alternating DB Snatch 50/35#

Our muscles and other connective tissues help us move in different directions and planes. You probably don’t think about it but different exercises train our body to move through specific planes. A plane not trained often enough is the frontal plane. This is when we move sideways. The side plank trains us to stabilize the frontal plane rather than move through it.

WOD for Thursday, 2/8/18

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Strength: (15 mins)

4 Rounds:
10 (each) Bulgarian Split Squat
10 (each) Half Kneeling BU KB Press https://youtu.be/d5KX27rzoyQ
20 Renegade Rows

MetCon:

Tabata:
Hollow Holds (or a progression of)
-1 minute rest
Tabata:
ME American KB Swing 2/1.5pd
-1 minute rest
Tabata:
ME Pull-up

We train using intervals often but typically they 3 or 4 rounds and are 40 seconds to 1 minute in length. Today we shrink the interval length but increase the number of intervals per movement. Each exercise will be using Tabata intervals. Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest.

WOD for Monday, 2/5/18

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Open Prep:

Tabata Double Unders

Skill:

3-Part Pause Snatch (Start, Knee, Hips)

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

Power Snatch
Week 3: 3@50%, 3@60%, 3@70%, 3@80% 2×3@85% of (# from Week 1)

MetCon: (Cap 10 mins)

“14.1″
AMRAP 10
30 Double Unders
15 Power Snatches 75/55#

Our CrossFit Open prep continues. Today we will be testing a WOD so nice, they picked it twice. The workout “14.1” aka “11.1” is a dizzying amount of Double Unders and Power Snatches. Check out the first Open announcement video of 2014 https://youtu.be/8hFwkdY20IU.

WOD for Friday, 2/2/18

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Strength: (15 mins)

In 15 minutes establish a1RM complex of:
1 Power Clean
1 Squat Clean
3 Front Squat

MetCon: (Cap 10 mins)

AMRAP 10
10 Hang Clean and STOH 95/65#
15 Wall Balls 20/14#
20 MB Slams 20/14#

Today’s strength portion of class is focusing on the Clean variations with a Barbell Complex. Complexes are great for building overall strength and technique. By extending the time you are handling the barbell you are increasing your body’s time under tension and global strength.

WOD for Thursday, 2/1/18

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Open Prep:

Tabata Double Unders

Strength: (10 mins)

On a clock running up to a maximum 10 minutes:
Perform 4 ME Strict Chin-up sets w/ 1min rest in between

MetCon: (Cap 15 mins)

4 RFR: (15mins)
1min ME Cal Row
1min ME Toes to Bar
1min ME Box Jumps 24/20#
1min Rest

Today you will work on your strength-endurance as it applies to the Chin-up.  You will perform 4 sets of as many unbroken strict Chin-ups as possible. You will only be allowed 1 minute of rest in between sets. Record your total Chin-ups.