A. Front Squat, work to tough double B. Above Knee Hang Power Clean; work to moderate double taking 1 set every :90 x 5-7 sets C. Pause Split Jerk (full :02 pause in dip ), 1 moderate rep every :60 x 8 sets (use about 60-70%RM) + 3 rounds @ mod effort: 500m row 50 ft L-arm OH KB Carry 50 ft R-arm OH KB Carry :60 Front Bridge WODAPALOOZA Option: On a 19 minute running clock, perform the following two workouts: WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of: · 3 Power Snatches · 3 Box Jumps · 6 Power Snatches · 6 Box Jumps · 9 Power Snatches · 9 Box Jumps · etc… Increasing each round by 3 reps on each movement WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch
Skill Day/low% A. High Hang Squat Snatch . Below knee hang Squat Snatch, 1.1 every :60 @ 50-60%RM x 8 sets B. Tall Squat Clean, 3 reps every :60 @ 50%RM Sq. Cl x 8 sets C. EMOM x 18 minutes: 1st min: 3-6 Bar Muscle Ups 2nd min: 4-6 Candlesticks or Deck Squats -- if possible stand up with pistol 3rd min: 6-12 kipping hspu (comfortable fast/crispy set) + 15 minutes of either light breathing or targeted mobility
I know there may be a few of you doing Wodapalooza so I wanted to keep you updated on what this week will look like: Wednesday: Gymnastic skill/light aerobic work Thurs: recovery day Friday / Saturday will depend on Wodapalooza but as of right now it looks like this... Friday: clean/fsquat/ mixed modal test Saturday: Long Cyclical test A. Push Press. Push Jerk . Split Jerk, (no drop), 1.1.1 -- work to tough set B. @ 80-90% of A -- repeat complex every :90 x 5 sets C. For Time: 200 Wall Balls @ 20lb to 10ft / 14lb to 9ft + 20 Minute Assault Bike @low effort
1) Where do you currently train? Country/type of gym Crossfit Boynton Beach
2) How long have you been training in this field of sport? 4 years
3) What is your background in training/ sports you played growing up? Wrestled/MMA
4) Do you currently have any aspirations to compete in the open or regionals? Have you been doing so? I've been to regionals twice on a team. I'd love to either make it to the games on a team or to regionals as an individual
5) What is your favorite lift/movement? Snatch
6)What movement do you need to work on? Overall strength
7) What are your long term goals in training? (more than 2 years) Regionals/Games
Training A. Squat Snatch; build to a tough single B. Back Squat @30X1; 3 TOUGH reps x 3 sets, 3min + For Time: 1-2-3-4-5-6-7-8-9-10-11-12 Unbroken C2B Pullups *terminate workout if you fail a set + 5 min Cool down row damper 1
On-site Ind. Program Design Client - Joseph Clarke
Training: A. Squat Clean; build to a tough single, then drop down and hit 5 singles @ 80-85% B. Back Squat; 2 reps x 8 sets, rest 3m (tough but no grinding reps- note % 1RM used) + EMOM for 5-7 Minutes: 3-5 UB Muscle Ups +Strict CTB Pullups for time: 40 reps for male / 30 reps for female
Id like to slowly introduce our followers to one another. Each week I would like to spotlight one of our athletes to help grow the camaraderie on the blog. It will also give me a little background knowledge what interests you have in training. Please email me at email@example.com answering the following questions and a pic of you in action.
1) Where do you currently train? Country/type of gym
2) How long have you been training in this field of sport? 3) What is your background in training/ sports you played growing up?
4) Do you currently have any aspirations to compete in the open or regionals? Have you been doing so?
5) What is your favorite lift/movement?
6)What movement do you need to work on?
7) What are your long term goals in training? (more than 2 years)
A. Thruster, build to moderate triple from the ground + EMOM for 20 Min: 1st: 10 UB Thrusters @ 95lb/65lb -- scale weight up or down if needed 2nd: 30-50 UB DU's 3rd: 8-12 UB Ctb 4th: 12 step down box jump @ 24"/20" + 20 Minutes low effort Assault Bike or 15 minute low effort run
A. Power Clean. Hang Power Clean; 1.3, build to a tough complex B. Back Squat @ 20X1, 3 reps x 7 sets @80% 1RM, rest 3m + 9 Rounds: 6 CGBP @3030 tempo (40% 1RM) 6 Feet elevated Ring rows @ 3030 tempo (scale height if needed) *rest 3 min rest after 5th round*
A1. Seated DB Strict Press; 8 reps x 5 sets, rest 60s A2. Chest Supported DB Row on low incline @ 30X0, 6-8 x 5 sets, rest 60s + 4 min AMRAP: 10 Weighted Pronated Pullup @ 16kg/8kg 50ft handstand walk Max DU's in remaining time rest 4 min b/t sets x 4 sets + 20 Alt TGU @16kg/8kg- not for time *keep perfect position*
A. Power Snatch . Hang Power Snatch; 1.1 every minutes for 10 min @ 70-75% (PS max) B. Pause Back Squat (2s); 3 reps x 8 sets, rest 1m (55% BS max) + 3 Rounds: 6 Front Squat from floor @ 3030 tempo (40% 1RM) 30 second Assault Bike @ 70-75% ---rest 3 min 3 Rounds: 6 Front Squat from floor @ 3030 tempo (40% 1RM) 30 second Assault Bike @ 70-75% ---rest 3 min 3 Rounds: 6 Front Squat from floor @ 3030 tempo (40% 1RM) 30 second Assault Bike @ 70-75%
5 Minute EMOM: 5 second AirBike Sprint- all out *slow spin in remaining time (no rest) + 5 Minute AB @85% effort (no rest) + 5 Minute EMOM: 5 second AB Sprint- all out *slow spin in remainign time (no rest) + 5 Minute AB @85% effort (rest as needed) + 20 Minute AMRAP @75% 40 cal Row 50ft hs walk 10 T2B
A. Power Clean; 1 rep every minute @ 70%ish x 20 reps B. Front Squat @ 20X1; 4-3-2-4-3-2; rest 3m + 20 sets: :05 AB @ ALL OUT effort :55 Slow Spin + C. Good Morning @ 3010; 10-12 reps x 3 sets, rest 75s (light/mod) D. EMOM x 10 minutes: 1st min: :30 AMRAP Alt pistols (video for analysis) 2nd min: :20 unbroken L-sit hold or Tuck hold