Thursday, Deadcember 14 Gym Open @ 6:15am

 

trainheroic

PREPARATION:

  • Row 500m
  • 10 reps of Double KB  Z Presses

  • 10 Single-Arm DB Thrusters (10L/10R)
  • 10 Double DB Front Squats

STRENGTH:

Ordinarily, we would be Deadlifting, but we did that Monday…

SO – Thrusters are on tap:

  • 1 set of 7 reps @ 30% of FS Max
  • 1 set of 6 reps  @ 40% 
  • 1 set of 5 reps @ 45% 
  • 1 set of 2 reps @ 50%
  • 1 set of 1 rep @ heavier
  • 1 set of 1 rep  @ heavier than ^
  • 1 set of 1 rep  @ heavier than ^

REST 2 minutes between sets

Met-Con WOD:

Complete the following for time:

  • 24 Thrusters @ 75/55* (can scale up or down based on Strength above suggest 50% of heaviest Thruster from above)
  • 24 Alternating DB Snatch
  • 24 Pull Ups
  • 16 Thrusters @ 95/60
  • 16 Alternating DB Snatch
  • 16 Pull Ups
  • 8 Thrusters @ 115/65
  • 8 Alternating DB Snatch
  • 8 Pull Ups

*the weight of the Thrusters increases in the three phases

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Wednesday, Deadcember 13 Gym Open @ 6:15am

PREPARATION:

  • Row 400m
  • 30 Air Squats
  • 10 Banded Hip Stretch (Dr. Jacob Harden)
  • 10 reps of Banded DB Sots Press
  • 5 reps of the “Clean Complex” below with bar

STRENGTH:

Spend 20 minutes establishing a heavy “Clean Complex” as follows:

  • Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Met-Con WOD:

5 rounds of the following on the 4:00 complete:

  • 30 Air Squats
  • 20/15 Calorie Row
  • 6 Clean and Jerks @ 105/65

 

Deadcember workout is:

  • 4 sets of 6 reps of 4″ Block Deadlifts @ 55% 
  • 5 sets of Heavy-Ass DB Famer’s Carries for 75 feet
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Tuesday, Deadcember 12 Gym open @ 6:15am

pavel

PREPARATION:

 5 reps with a bar of:

  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance 
  • Hang Power Snatch
  • Snatch from Below Knee

STRENGTH:

Every 2 minutes…

  • 1 rep of Snatch 

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.

Met-Con WOD:

Complete 10-9-8-7-6-5-4-3-2-1 reps of the following for time:

  • Power Snatches @ 75/55
  • Double Calorie Row

also – perform 10 Sit Ups between each round

 

and for those Deadlifting… cuz we didn’t so enough Monday night…

Snatch Grip Deadlifts:

  • 3 sets of 8 reps @ 40%
  • 3 set of 10 reps of Lilly Shrugs
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Monday, Deadcember 11 Gym Open @ 5:15pm

iron them out

PREPARATION:

  • run 1 lap or row 200m
  • 20 Jumping Jacks
  • 10 Toes to Bar (or Knees Up)
  • 10 Dips
  • 10 KB/DB Lilly Shrugs
  • 10 Pike Push Ups
  • 10 Banded Frog Pump Glute Bridges….

STRENGTH:

WE have been Squatting almost exclusively for two years on Monday nights, and it has been tremendous! We will continue to Squat in the new year as well, but it will be helpful to change it up for the next few Mondays (next week the lift will be different again). 

Deadlifts as follows:

  • 1 set of 6 reps @ 50%
  • 3 sets of 4 reps @ 75%
  • 2 sets of 2 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 2 reps @ heavier than 85% 

then:

  • 3 sets of 3 reps of 1 and 1/2 Deadlifts* @ 55%

Met-Con WOD:

  • WE rarely do the CrossFit HQ WOD of the day, but tonight we are going for it!
  • listen to the entire video to establish the tone of your version

https://journal.crossfit.com/article/cfj-crossfit-wod-171210

Perform 10 rounds of the following (workout will take 40:00):

  • 30 seconds of Toes to Bars (or Knees Up)
  • REST 30 seconds 
  • 30 seconds of Dips (Rings, dip bars, bench)
  • REST 30 seconds
  • 30 seconds of Body-weight Deadlifts (or 55% of Max)
  • REST 30 seconds
  • 30 seconds of Handstand Push Ups (or Pike Push Ups)
  • REST 30 seconds
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Friday, December 8 Gym Open @ 6:15am

 

PREPARATION:

  • Row 500m
  • 20 Push Ups
  • 20 Double Unders (60 Singles)

STRENGTH:

Floor Press as follows:

  • 8 reps @ 60% 
  • 8 reps @ 65%
  • 3 sets of AMRAP @ 70%

then:

3 sets of:

  • 12 reps of Low Incline Barbell Press
  • heavier each set

Met-Con WOD:

From 0:00 to 6:00:

21-15-9 of:

  • Push Press @ 75/55
  • Double Unders x 2 (42-30-18) or Singles X 3 (63-45-27)

REST 2 minutes

From 8:00 to 14:00

18-12-6 of:

  • Front Squat @ 75/55
  • Double Unders x 2 (36-24-12) or Singles X 3 (54-36-18)

REST 2 mintes

From 16:00 to 22:00

15-12-9 of:

  • Calorie Row
  • Burpees

 

 

and then for Deadcember crazies:

  • 5 sets of 4 reps @ 55% on a 3″ riser
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Thursday, December 7 Gym Open @ 6:15am

cammie

PREPARATION:

  • Row 400m/320m
  • 10 Heavy-Ass KB Swings (big hip hinge)
  • 10 Top-down RDL with KBs
  • 10 Glute Bridges with 95/65
  • 10 Rope Pull on cable machine

STRENGTH:

Snatch Grip Deadlifts (use straps if needed) as follows:

  • 3 sets of 6 reps @ 60%
  • 2 sets of 5 reps @ 65%
  • 2 sets of 5 reps @ 70%

REST 2 minutes between sets

then:

  • 3 sets of 12 reps of Lilly Shrugs (increase weight each set)

Met-Con WOD:

24 minutes on the clock:

  • 10 Double KB Deadlifts @ 53/35
  • Farmer’s Carry 2 lengths of the weightroom and back (4 lengths)
  • 12 Push Ups on the KB’s
  • 12 Box Step Up/Downs
  • Row 400m/320m
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Wednesday, December 6 Gym Open @ 6:15am

bare amily

At least Khalen is enjoying the hike…

PREPARATION:

  • Row 400m
  • 10 Wall Ball Sit Ups
  • 10 Med Ball “Russian Twist and pass to a partner” thingies
  • 10 Strict Press + 8 Push Press + 6 Split Jerk with bar

STRENGTH:

In 20 minutes:

  • establish a heavy Push Press single

In 10 minutes:

  • establish a heavy Split Jerk single

Met-Con WOD:

2:00 to complete:

  • 200/150m Row
  • AMRAP of Wall Balls in remaining time

REST 1:00

2:00 to complete:

  • 200/150m Row
  • AMRAP of Sit Ups in remaining time

REST 1:00

2:00 to complete:

  • 200/150m Row
  • AMRAP of D-Ball over the Shoulder

REST 2:00 and then repeat the sequence as:

1:30 to complete with only 0:30 REST

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