Month: July 2017

Monday, 073117

One more sleep til she is off to make her second appearance at the CrossFit Games.  🙌🏻

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Weightlifting: 

a. Back SqT – 3RM + 2×3 @90% 

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Conditioning

4 rds afap

50 double unders 

15 power snatch 95/63
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Modifications – db snatch – alt arms 

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Post Class

Running:

1. Warm Up:

– 600 easy

– 3 x 50 yard build ups/3 x 75 yard build ups, recovery is an easy jog back

2. 1 mile – 3/4 mile – 800 – 400: the rest interval is 50% of your work interval. Some what short to work on developing a sustainable pace. Effort should be hard at most – not fast. Each shorter rep should be about 10% faster. Focus on that fast stride rate and foot placement under you instead of in front of you

3. Cool down: 800 plus – all on grass

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becomplete:

1. semi supinated barbell bent over row 4 x 6 

2. barbell good morning 4 x 6

3. 2:30 min each split position

4. 5 min wall squat therapy

5. crossover symmetry protocol 

Sat, 072917

Get out there and enjoy your weekend 🙌🏻

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Fitness / Performance:

 Back SqT – 5RM with 3 second pause in the hole each rep + 2×3@90% with pause 

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Conditioning:

4 rds 

400m run 

24 air squats 

12 burpee over box 30/24

*17 min cap

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Post Class:

becomplete:

1. GHD Back Ext – weighted 4 x 15 reps 

2. 3 x 10 each side, slam ball throws (10 each side, 3 sets each side – working twisting of your trunk)

3. Rotator cuff work – 2 x 10 each of, Y’s, I’s and T’s 

4. 3 rds , 25 banded cap squeezes + 20 pvc disclocates 

5. crossover symmetry 12-15 rep stations, 2x through 

Friday, 072817

Flexible Friday! Who worked their wall squats this week?

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Fitness / Performance:

A. Snatch Balance Skill Session – 5-7 min

B. Snatch Balamce work – climbing in singles ; 12 – 14min

B.  AFAP

50 c2b Pullups

40 t2b 

30 clean and jerks 205/133

*modify accordingly

**185/113 – 155/103 – 135/93 etc 

***14 min time cap 

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Post Class: 

Running:

1. Warm up

1200 easy

2 high knees- 2 heel to butt- 2 skipping x 2 rounds

Main Set

12 x 200 on a 200 easy. Pace is fast. After 4 reps take an additional 2 minute recovery. Record times. The last 4 should be as fast as the first 4. 

Cool down with an easy 1200 to 1 mile

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Gymnastics:

sHSPU – 6 x 5; proper height across for hard efforts per athlete; simple add on for those with HSPU focus

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becomplete:

1. 10 min bike :20 @80%, :40 @50%

2. db seated double row’ 12-15 reps x 3 sets 

3. GHD midline holds , weighted :30 second holds x 4 

4. 4 rds NFT ; 20 banded scap squeezes, 10 hang cap squeezes, 10 plank scap squeeze with downward dog, 10 db fly’s slow and controlled all way through

5. 5 min of crossover symmetry to finish

Wed, 072617

When you simply can’t march no more 

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Fitness / Performance:

A. Weighted pull-ups – 5 x 3 heavy across in – 12 min 

B. Weighted push-ups 3 – 4 x 10 – heavy across ; every 2:30  * 12 min cap

C. Emom x 5

1 power Clean + 2 hang power Clean + 3 front squat + 4 shoulder to overhead 

155/108 – – – 135/93 etc 

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Post Class

14 min row – :30 hard :30 easy 

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1. Seated bent over db rows (double) 15 reps x 3 sets 

2. Lying flat on bench, face down – banded rear squeezes 3 sets of 20 reps 

3. 5-7 min of single arm db ohs positioning work or 5-7 min wall squat therapy 

4. Crossover symmetry 

 

Tuesday, 072517

Coach Tasia working her dance moves 

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Fitness / Performance:

Weightlifting +:

A. Clean up to 3RM 

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Conditioning:

3 rds 

15/12 cal bike 

12 GHD Situps / weighted sit-ups 

9 Power Snatch 115/83

6 burpee muscle ups

rest 4 min between 

*modify accordingly 

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Post Class: 

becomplete:

1. Sled Push – 50-75′ increments x 6-8 heavy sprints 

2. 3 rds, 20 banded scAp squeezes, 20 pvc dislocates max L sit hold, 

3. Db sa row 10-12 rep x 3-4 sets

4. Crossover symmetry 

Monday, 072417


Fitness / Performance: 

A.  Back SqT – 3RM @31X1 + 2×3 @90%

B. 3 rds 

10 front squats 225/153 *from ground

25 t2b

12 strict hspu 

*modify accordingly 

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Post Class:

Running:

Session 1

1. Warm up:

800 run easy

7 x 50 build ups, walk back( these are done barefoot 

1 Mile Time Trial Test: looking for an even pace. So if your goal is a 6 minute mile than running each lap at 1:30. Look at your past 800s.

15-20 minute cool down. Add a 15 surge every 2 minutes 

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becomplete:

1. semi supinated barbell bent over row 4 x 6 

2. barbell good morning 4 x 6

3. 2 min each split position

4. 4 min wall squat therapy

5. crossover symmetry protocol 

Saturday, 072217T

Team Saturday 

Teams of 2 – Same gender 

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AFAP – w/ long cap 

2k / 1750 row (switch however you want)

100 / 80 cal bike *^

200m oh plate lunge 45/25 *1 working At a time , switch whenever u choose 

100 burpee c2b pull-ups 
***modify programming accordingly 

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