A. Front Squat; build to a heavy set of 4 and do 5 more sets of 4 at that weight.
B. 3 rounds; resting approx 1 min between sets:
Romanian Deadlift @31X1; 4-6 reps
Bulgarian Split Squat @21X1; 8-10 reps
Glute Ham Raise @2112; 10-12 reps
C. 50 GHD Sit-ups for time
Notes:
A. The first set of 4 should be heavy but not maximal so that you can do 5 more sets at the same weight. Coach may assign different types of squats and rep schemes as needed.
B. Prioritize tempo and form over load and volume. Use the rep range to determine the weight. Aim to go heavier than last time on the romanian deadlifts and the split squats. Scale GH raises to GHD Hip Extensions or supine single leg bridge at tempo.
C. Scale range of motion and reps as needed.
A. 10-15 min on muscle-up progression
B. 4 Sets, each set as quickly as possible:
10 Chest to Bar Pullups Unbroken
16 OH Plate Walking Lunge
10 Toes to Bar Unbroken
16 GHD Situps Unbroken
2 min rest between sets. Aim to keep time consistent for all sets.
A. 6 sets of the following Snatch Complex, for max weight:
Snatch Grip Deadlift x 1
Snatch (Power or Squat) x 1
Overhead Squat x 1
Squat Snatch x 1
B. 3 sets:
20 GHD Situps
10 DB/KB Windmills per side
Advanced Class 2PM
A. 5 Sets for max weight & height:
3-5 Weighted Pullups
8-10 Box Jumps (Unbroken Rabbit Hops)
B. Flight simulator
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.
Competitors – Double days are your day to practice competition nutrition and recovery strategies. As a rule of thumb, you don’t want to try anything new on competition day. When planning your game day meals, make sure that you stick with nutritious, easy to digest foods that you feel comfortable with. You may find that you are nervous and uninterested in food on game day, but you’ll need to refuel in between workouts, preferably immediately after each event. If you don’t have enough time between events to eat and digest a lot of solid food, this might be a good time to consider a shake or smoothie. So for those of you doing a double on Sunday, consider it practice for FrostFit. Figure out what works and what doesn’t and tweak that for your next double day…
A. 3 Sets:
Front Squat; 4-5 reps @ 22X1; rest 1 min
Single leg Romanian Deadlift; 8-10 reps per leg’; rest 1 min
B. 3 Rounds with a partner for max reps:
30 sec Box Jumps/KB Swings
30 sec Rest while partner works
30 sec GHD Situps
30 sec Rest while partner works
30 sec stationary lunge with plate overhead
30 sec rest while partner works
Beginner Class Noon:
3 to 5 Rounds for max reps:
30 sec KB Swings
30 sec Rest
30 sec Situps
30 sec Rest while partner works
30 sec lunge
30 sec rest while partner works
A. Squat 5, 4, 3, 2, 1; “by feel” start at the weight used on November 12th or 18th and do 5 reps, add about 2 to 3% per set, resting 2 to 3 minutes between sets.
B. 3 Sets:
15-18 Pullups Unbroken; rest 1 min
30 GHD Situps Unbroken; rest 1 min
Beast Double:
5 min warm-up @ 50%
4 sets:
0:20 sec @100%
2:40 rest
10 minutes mobility work or easy active rest
4 sets:
0:20 sec @100%
2:40 rest
5 min cool-down @50%
Airdyne is the preferred modality for this but rowing or sprinting will work. Aim for all out effort, if using Airdyne or Rower, count calories.
A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…
Sectionals Athletes
A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg
Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.
Crossfit Winnipeg Athletes
part 1
A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time
Sectionals Athletes, do part one, rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%
Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments. Crossfit Snitting
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Your score is the total amount of meters rowed
*Penalty is 1 30″ (men) or 24″ (women) box jump and 1 GHD sit up for every 5 meters under 3000 meters (men) or 2550 (women).
Here’s a video Cameron sent of his 500lbs deadlift! Nice work Cameron.
