Tag Archives: crossfit

Monday, 10.05.15

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Sprints

Why we Sprint: High CNS demands, increased muscle fibre recruitment, speed increase, creates pressure in circulatory system.

Complete 4-6 MAX EFFORT sprints: 40 yds

*Is important that these sprints are done at Max Effort. This is only way that we can train speed, sub-maximal reps do us no go. Sprinting is not “running”. Sprinting is not “running fast”. Sprinting is running as fast as you can. Period. *You will be resting upwards of 3 minutes, or till full recovery between sprints. We will want to keep our speed above 95% of our fastest time. For example your fastest 40yd sprint is 5.0sec, the slowest you could run and still be developing speed is 5.25 (5.0 x 105%)

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5, 5, 5, 5 Press 5×1 (Use 92.5% of 1 RM Press)

2015 10 04

Friday, 10.02.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Hang Power Clean 1, 1, 1, 1, 1

Conditioning

Complete as many rounds as possible in 13 minutes: Power Clean and Jerk – 3 Reps Pull Ups – 13 Reps Double Unders – 23 Reps *For Power Clean and Jerk, go as heavy as possible.

2015 10 01

Tuesday, 9.29.15

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Amateur

Deadlift 1x5 Pull Ups 3 x Max Reps

Collegiate

Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.

Conditioning

Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps

2015 09 28

Monday, 9.28.15

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Amateur

Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Seated Box Jump 2 RM (Top of thighs, 1” below parallel) Barbell Thruster 2 RM

Conditioning

Complete 3 rounds:

Each round consists of 3 cycles of the following: Front Squats  – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep Rest 2 minutes betweeen rounds.

2015 09 27

Friday, 9.25.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform x10: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your 1 RM Power Clean. Increase weight each minute and work up to your heaviest technically sound complex.

Conditioning

“The Mooch” Complete as many rounds as possible in 9 minutes of: 225/135 lbs Back Squats – 3 Reps Pull Ups – 6 Reps Push Ups – 9 Reps

2015 09 24

Thursday, 9.24.15

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2 Weeks left to make a donation to Wade's Army and still receive a shirt. The shirt must be claimed by October 8th

Sprints

Complete the following sprints:

2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…

4 x 30 yd Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 yd Flying Starts (rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

2015 09 23

Monday, 9.21.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 Press 5×5

Conditioning

Complete 3-5 Rounds for time:

15′ Rope Climb – 2 Reps 185/125 lb Front Squat – 4 Reps 185/125 lb Push Press – 2 Reps 185/125 lb Barbell Thruster – 4 Reps Rest 60 seconds

2015 09 21