2014-07-28

MONDAY WORKOUT

Gymnastic Strength 15 - 20 Minutes
Strict Pull-ups
5 - 3 - 1 - 1 - 3 - 5 (6 - 4 - 2 - 2 - 4 - 6 if using bands)

*This will be similar to last week, the difference being: this week there is no Chest2Bar requirement, just get your chin over. Go as heavy as you can, but try not to miss any reps.


Then...


4 Rounds For Time:
250m Row
L Hold for 25 Seconds (hang from rig in an L Sit... let's work that grip)
15 Good Mornings (44/33... just the bars)

**7 Minute Cut-off**


2014-07-27

SUNDAY WORKOUT

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...

3 Cycles of:
As Many Rounds As Possible in 3 Minutes
5 Power Cleans (155/105)
10 Pistols Alternating (5ea leg)
Rest 3 Minutes

*Use no more than 65 - 70% of your 1RM Clean weight for the Power Clean. Scale the Pistols using a box, a plate under your heel, or holding a plate out in front of you. Keep it challenging though, don't underestimate yourself.

2014-07-26

SATURDAY WORKOUT

Gymnastics Skill Work 10 - 12 Minutes:
Handstand Push-ups - Low volume today, keep your sets under 4 - 5 reps each, and no more than 20 - 25 total reps. You may kip for these if you can't perform them strict from the floor. However, if you can perform them strict from the floor, do them strict.


Then...


In Teams of 2 - 3
As Many Rounds and Reps As Possible in 20 Minutes:

6 Pull-ups (any style)
9 Burpees
12 No-Squat Wall Ball Shots (20/14)

*Alternate partners after each completed round, only one works at a time.

**Scaling Options**
Pull-ups: If using a band, add an extra 1 rep per round. If you're able, do Bar Muscle Ups, but only do 3 per round.
Burpees: No scale.
Wall Ball: Use a heavier ball if able - 30/20 do 9 reps / 35/25 do 7 reps / 40/30 do 6 reps

2014-07-25

FRIDAY WORKOUT (12PM & 5:30PM)

Let's switch gears and really hammer a lifting skill!

SKILL:
Tall Snatch (Remember... NO HIP DRIVE... All you can do is shrug & pull UNDER the barbell)
* Work up to a challenging set of 2 reps *

10-15 minutes for this one

POWER:
SQUAT Snatch (Must full catch immediately and barbell comes from the floor)
* Work up by how you feel... If things feel really good then go for something heavy for ONE REP

Lots of sets & practice on this one...

Your weight progression should look something like this:
50% for 2-3 reps
60% for 2 reps
70% for 1-2 reps
75% for 1
80% for 1
85% for 1
85-90% for 1
90-95% for 1
... You can take it from there :)

20 minutes to work your way up...

POST YOUR BEST LOADS FOR BOTH SECTIONS TO COMMENTS

2014-07-24

THURSDAY WORKOUT

67 athletes made it in to squat yesterday!

How many of you will come in for this one??!!

WORKOUT:
800m Run (Bucky's bench & back)(Sub a 800m Row, if it's raining too much)
60 Barbell Thrusters (33#/44#)
40 Toes 2 Bar
2 Rope Climbs (Legless, if possible)(Sub - 4 Seated OR Use legs for the two climbs)
100 foot Overhead Walking Lunge (25#/45#)(White chalk lines outside... Down & Back)
2 Rope Climbs (Legless, if possible)
40 Toes 2 Bar
60 Barbell Thrusters (33#/44#)
800m Run

(20 minutes ONLY... How hard will you push yourself to try to finish a WOD that you know you can't finish in the time allowed... Do your absolute best and take pride in how you do!)

We will stagger start heats of 6 athletes every 5 minutes for this one...

POST HOW FAR YOU WERE ABLE TO GET TO COMMENTS


2014-07-23

WEDNESDAY WORKOUT

All right... Time to get into the next part of our squat program... INTENSITY!

STRENGTH:
Back Squat
5-5-5-5 @ 85%
(3:30 clock on work sets)

Warm Ups:
60% of your ONE REP MAX for 5 reps, 70% for 3 reps & 80% for 2 reps...
(You will get 6-8 minutes to do your warm up sets)

Use your Back Squat 1RM for calculation or simply add on 5-7% more to the weight you have been doing the last four weeks...

Here's an easy example, just in case...

Let say the weight you have been squatting with the last several weeks was 145#...

145# X .05 is 8-10# so add this weight onto the weight you have been doing (so in this case your new weight would be 153-155#) and do all of your work sets with this new weight...

WORKOUT:
500m Row (This has to be a "controlled" SPRINT...)
Max Rep Push Ups with whatever time you have remaining before the cutoff...
(4 minute cutoff)

If the row will take you longer than 1:55 (m)/ 2:10 (w) then scale your distance down some & NO KNEES today... Use an elevated barbell to scale... Really take pride in how your push ups look!

POST YOUR SQUAT WEIGHT & TOTAL PUSH UPS COMPLETED TO COMMENTS

2014-07-21

MONDAY WORKOUT

New On Ramp starts up tonight at 7:30pm if you're interested in see what Crossfit is all about!

For those who already are with us here we go...

STRENGTH:
STRICT Chest 2 Bar Pull Ups
5-3-1-1-3-5
(6-4-2-2-4-6... If you need to use band assistance)

Try to build up to a hard set of 1 OR 2 then push to beat your weights from the initial build up to that 1RM when you do the last two sets

Have 15-20 minutes to complete these sets...

WORKOUT:
Perform as many rounds as possible in 5 minutes:
10 Pull Ups (Any Style)
10 Wall Ball Shots (14#/20#)
10 KB Swings (35#/53#)

These rounds should be short and fast so scale reps to 8s OR 6s if you need to...

See if you can break 5 rounds on this one!

POST YOUR BEST WEIGHT AND TOTAL ROUNDS TO COMMENTS