Tuesday, September 18 Gym Open @ 6:05am

Image may contain: 10 people, people smiling

Great effort by all!!

PREPARATION:

  • Row 500/400m
  • 10 Alternating Cross Toes to Bar
  • 10 KB Windmills
  • 6 reps of High Hang Power Snatch @ bar
  • 6 reps of Hang Power Snatch @ 65/45

STRENGTH:

E2MO2m, for 16:00 (8 sets)

  • 1 rep of Power Snatch 

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

Met-Con WOD:

Complete the following:

  • 500/400m Row
  • 25 Wall Balls
  • 20 DB Snatches

REST 2:00

  • 400/320m Row
  • 20 Wall Balls
  • 16 DB Snatches

REST 2:00

  • 300/240m Row
  • 15 Wall Balls
  • 12 DB Snatches

REST 2:00

  • 200/160m Row
  • 10 Wall Balls
  • 8 DB Snatches

 

Advertisements
Posted in Uncategorized | Leave a comment

Monday, September 17 Gym Open @ 5:15pm

 

Image may contain: 1 person

Melanie started last week, and seems to have found the Kool-Aid

PREPARATION:

  • Run 2 laps or Row 400m
  • 15 OHS with PVC or light bar
  • 10 Drop Snatch with PVC or light bar
  • 10 Goblet Squats with a 2 second pause in bottom

STRENGTH:

E2MO2M, complete Back Squats as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 7 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 5 sets of 3 reps @ 80%-90% based on energy and form

Met-Con WOD:

PART A> Partner Action

WE will start on different stations to allow for efficiency of movement and space; the 2:00 REST will still occur after you and your partner have completed the 4 stations

In teams of two, complete 3 rounds of the following:

  • 2:00 Max reps of Bench Press @ 135/95 (or 165/115) (switching every 5)
  • 2:00 Max reps of Plate Sit Ups (switching every 5)
  • 2:00 Max reps of Pull Ups (switching every 5)
  • 2:00 Max reps of Calorie Row/Ski/Air Assault (switching every 5)
  • 2:00 REST

REST 5:00

PART B> ‘Midline Mania’

  • 10 Reverse Hypers
  • 10 Pistols
  • 10 Handstand Play time walks on dumbbells (video to follow at class time)
  • 10 GHD Sit Ups
  • 3 Rope Climbs
  • 2:00 of Double Under practice
  • Muscle Up practice
Posted in Uncategorized | Leave a comment

Friday, September 14 Gym Open @ 6:05am

Image may contain: cloud, sky and outdoor

PREPARATION:

  • Row 500m
  • 10 KB Push Ups
  • 8 Plyo Push Ups
  • 6 Cable Flyes

STRENGTH:

Bench Press as follows:

  • 6 reps @ 50%
  • 2 reps @ 70%
  • 2 reps @ 70%
  • 2 reps @ 75%
  • 2 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 80%
  • 2 reps @ 85%
  • 2 reps @ 85%
  • 1 rep @ 90%

> 3 Strict Pull Ups between each set of BP

Met-Con WOD:

Let’s move rowers, balls, KBs and Bars outside for this workout – it is a PD Day, so staff will arrive later

  • 24/20 Calorie Row
  • 24 Wall Balls
  • 15 KB Swings
  • 12 Strict Press @ 75/45

+ Rest 3 Min

  • 18/14 Cal Row
  • 18 Wall Balls
  • 12 KB Swings
  • 9 Strict Press @ 95/50

+ Rest 2 Min

  • 12/8 Cal Row
  • 12 Wall Balls
  • 9 KB Swings
  • 6 Strict Press @ 105/55

Then:

  • 2 Downhill Prowler Pushes and 2 Uphill Prowler Pushes
Posted in Uncategorized | Leave a comment

Thursday, September 13 Gym Open @ 6:05am

Image may contain: one or more people, car and outdoor

Congrats to CPHS alumnus, Jake Burke, for winning a StrongMan comp in Russell this past weekend.

Events included: AMRAP for 1 minute of pushing a 90lbs circus dumbbell overhead; a 40′ tire flip @ 450lbs; an 80′ yolk walk @ 450 lbs; and then the car deadlift was an AMRAP for 1 minute as well.

PREPARATION:

  • Row 500m
  • 4 Turkish Get-Ups (2 each side)
  • 10 Hamstring Curls with feet in rings, or with Stability Ball
  • Nose and Toes to Wall Handstand Hold for 30 seconds

STRENGTH:

Deadlifts as follows:

  • 1 set of 7 reps @ 40%
  • 1 set of 6 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 6 sets of 4 reps 
  • start @ 70% and increase load as feel allows

REST 2 minutes between sets

Met-Con WOD:

For time:

3 rounds of the following:

  • 400/320m Row
  • 30 Air Squats
  • 20 Sit Ups
  • 10 Push Ups
  • 5 Pull Ups

REST 1:00 between Rounds 1 and 2 and 2:00 between rounds 2 and 3

FINISHER:

  • 30 second One Arm Plank Hold (switch for other side)
  • 20 Tuck Hollow Rocks 

  • 30 reps of Handstand march with feet on a box

Posted in Uncategorized | Leave a comment

Wednesday, September 12 Gym Open @ 6:05am

Image may contain: 1 person

 like a boss…

PREPARATION:

  • Row for 2:00
  • 10 DB Power Cleans
  • 10 DB Single-Arm Push Press

STRENGTH:

  • 5 reps of Hang Power Cleans
  • 5 reps of Tall Power Cleans

https://www.instagram.com/p/BnB04iLBokE/embed/captioned/?cr=1&v=12&wp=602&rd=https%3A%2F%2Fcrossfitcphs1.wordpress.com&rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A1320.5000000016298%7D

  • 5 reps of Power Cleans
  • 3 reps of Hang Squat Cleans
  • 3 reps of Squat Cleans
  • 3 sets of 1 rep of Squat Cleans

use loads that feel like your form is rock-solid

then:

  • 3 sets of 5 reps of Clean Shrugs @ 95%, 100%, 105% of Clean Max

 

Met-Con WOD:

3 rounds of the following:

AMRAP for 2:00 of:

  • Row for metres

REST 0:30

AMRAP for 2:00 of:

  • 4 DB Clean and Jerks
  • 6 Toes to Bar

 

Posted in Uncategorized | Leave a comment

Tuesday, September 11 Gym Open @ 6:05am

Image may contain: 2 people, people smiling, shoes

and we have a damn fine one!

PREPARATION:

  • Row 15/12 Calories
  • 10 Push Ups
  • 20 Kneeling DB Press

STRENGTH:

  • since we did our Snatch work on Monday night, we will change the focus for this morning’s Strength component

Strict Press as follows:

  • 8 reps @ 50%
  • 6 reps @ 60%
  • 4 reps @ 70%
  • 2 reps @ 80%

then:

  • Max reps of Push Press with last weight used above

then:

  • 3 sets of 2 reps of Back Rack Split Jerk at weight last used above
  • 3 sets of 1 rep @ heavier

then:

  • 5 attempts at a heavy-ish Overhead Squat

REST 2:00 between all sets

Met-Con WOD:

AMRAP for 15:00 as follows:

Minute 1: 10/8 Calorie Row/Bike/Ski

Minute 2: 15 Plank Push Ups

Minute 3: 20 Old School DB Curls

AT 15:00, complete:

  • 21 Pull Ups for time

 

Posted in Uncategorized | Leave a comment

Monday, September 10 Gym Open @ 5:15pm

Image may contain: 2 people, people on stage and shoes

PREPARATION:

  • Run 1 lap or Row 400m
  • 6 Burpees
  • Snatch Warm-up (5 reps of the Invictus warm-up)

STRENGTH:

Every 90 seconds, for 6:00 (4 sets) of:

  • 1 Snatch Pull + 1 Hang Squat + 1 Squat Snatch @ 60%, 60% (again), 65%, and 65% (again)

REST 2:00

Every 90 seconds, for 6:00 (4 sets) of:

  • 2 reps of Squat Snatch @ 70%, 73%, 76%, and 80%

REST 2:00

Every 90 seconds, for 6:00 ( 4 sets) of:

  • 1 rep of Squat Snatch @ 82%, 85%, 88%, and 90+%

REST 2:00

E2MO2M, for 6:00 (3 sets) of:

  • 10 reps of Back Squats @ 65%, 70%, and 75% 

Met-Con WOD:

PART A> With a partner, alternating, complete all reps (Partner A does 1 Squat Clean Thruster, Partner B does the same; Partner A does 2 Push Jerks, and then Partner B does 2 Push Jerks; and so forth)

Complete 5 rounds of the following:

  • 1 Squat Clean Thruster @ 95/55*
  • 2  Push Jerks @ 95/55
  • 3 Front Squats @ 95/55
  • 4 Power Cleans @ 95/55
  • 5 Deadlifts @ 95/55
  • 6 Burpees

*Increase weight each round 

REST 1:00 between rounds (and add plates)

REST 5 minutes

PART B> ‘Midline Mania’

  • 20 DB Overhead Walking Lunges in hallway
  • 15 GHD Sit Ups
  • 15 D-Ball Over-the-Shoulders
  • 10 HSPUs (or version)
  • 10 Bird Dogs on bench 

 

Posted in Uncategorized | Leave a comment