A. Squat 5, 4, 3, 2, 1 reps, not maximal, with plenty of rest between sets
B. 5 Sets Not for Time:
L-Sit Hold AMSAP
Max Unbroken Double Unders
Advanced Class 2PM:
A. 10 minutes muscle-up skill work
B. Every minute on the minute for 10 minutes:
2-3 EROM HSPU
4-6 Box Jumps (30″/24″)
Please post results to comments…
Please note that we are having some of the walls in the gym painted on Saturday night. If you are sensitive to paint smell, you may want to reschedule your Sunday workout or ask the coach to work in the small gym instead of the main room. The 2PM class will be held in the small gym.
12,9,6,3 rep rounds for time;
Dead Lift – 315#/225#
Muscle Ups
Sectionals Athletes
part 1:
CFWA Workout of the Day
rest 1 hour
part 2:
3 sets for total working time:
3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]
rest 2 min
* DL – you cannot drop weight from top
* muscle ups – arms at full extension at bottom and top
* part 2 – 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches – 20′ apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20′ away from that one for a total of 6 times (i,e each cone 3 times)…then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together
Power Firm is a local guy who sells weightlifting shoes and Joelle is willing to contact him and organize for him to come to the gym. If interested in buying weightlifting shoes, please email Jojo at jsabourin@tachevalade.org.
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135#/95#)
Happy Father’s Day!
* Good luck to everyone running the Manitoba marathon in the blistering heat this morning!
* Congratulations to Gary, who is the proud dad of baby Lucas, born June 17.
* Just over a week left to complete the Thruster Challenge. Coach B will be disappointed when he gets back if we don’t get some more scores up on that board…
Intermediate:
First, focus on skill and do 40 muscle-ups with pull or jump into bottom of dip + dip (work technique, not time).
Then, focus on stamina and do 50 pullups as fast as possible.
Novice:
Focus on strength: 5×5 partner-assisted pullups and 5×5 partner assisted ring dips OR pushups if ring dips are not possible. Partners…. make them work!
Please yield a set of rings to any athlete challenging the workout for time.
Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov] Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov] Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]
PART B:
Rowing:
125m all out Sprints w/ 1 min recoveries
3/week do 7-10 rounds
Unlimited do 4-5 rounds
PART C:
20, 35 or 50 V-ups in as few sets as possible
A glimpse into the morning physical training program underway at SK's house. If you think SK's a CrossFit beast, watch out for his little up-and-comers! (B-MAC... be very afraid!)
Then 2 rounds:
25 Ring dips or 45 pushups
30 burpees
Novice: Sub AbMat situps, scale pullups as necessary
For towel pullups, throw a towel over the pullup bar or over a barbell on a squat rack and do either strict chinups, assisted chinups or body rows holding onto the towel.
