Monday 4.13.15

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A.

Squat 5rm

Note: aim for 85% or more from last weeks heavy single 

B.

15 minutes to find 

Bench press 5rm with a 1 second pause at the chest

Then perform

Max repetitions at 80% of your 5rm with a normal tempo

C.

8 minute amrap

Max reps plyo push ups 

200m run

Note: plyo push ups are performed on a 45lb plate, your set ends when you can no longer perform them dynamically.


2015 04 12

Saturday 4.11.15

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A. Muscle Up Transition Work *Ring Row Transition *Banded Ring Transition *Dip to upper arm support B. 5 Rounds - "The Chief" Format 3 minute amrap 1 Muscle Up 3 Burpee Box Jumps 20/24" 5 Kettlebell Swings 70/55 1 minute rest Note: You will perform as many rounds as possible in 3 minutes of the above set, at the end of the 3 minute amrap there will be a 1 minute rest, after that rest you will start where you left off in your prior round continuing the amrap. This will be 5 x 3 minute amraps. Scaling for workout will be 1 Muscle up --> 2 Strict chest to bar pull up --> 3 Strict Pull Up --> 4 Hard Ring Rows C. Extra Credit: After the workout - If you scaled this, In as few sets as possible, perform as many ring dips or push ups as you performed pull ups. Focus on quality.

2015 04 10

Friday 4.10.15

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A. 50 Get Up Sit Ups AHAP Note: complete the 50 reps as quickly as possible, aim for 25 on each arm. B. 12 Rounds, Teams of 2 10 Sandbag to Shoulders AHAP 1 Full Length Plate Push Note: partners will take turns completing a round back and forth until 12 rounds are completed. Totaling 6 rounds each. C. Get your cameras out and set that Instagram filter to Jacked. Here is a little Extra Credit/Jacked Street work 3-5x 10 Hammer Curls (whatever is heavy for you for 10 reps) Max Reps to Failure - Elevated Push Ups @30" Note: this does not have to be done, as if suggest it's extra credit. For the elevated push ups we will use the cross bars on the pull up rig they are 30"

2015 04 09

Thursday 4.9.15

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A. Skill 15-20 minute working on the Power Clean skills/drills. B. 4x 10yd out and Back Dumbbell Walking Lune. AHAP Note: Grab a heavy dumbbell in each hand walk 10yds out and back. We will be working to eliminate the wedding step.
C. Break up however you want 1000m Run 40 Push Presses 185/125 80 Russian Twist 45/25 Note: Push presses will be pulled from the floor. On the russian twist use a bumper plate. Each tap equals 1 rep The brutal truth about getting to the CrossFit Games - Amanda Allen The Power Snatch: Uses and Cautions - Greg Everett

2015 04 08

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