Workout of the Day
CrossFit Total
3 attempts each:
Back Squat 1 Rep/3 Rep/5 Rep
Press 1 Rep/3 Rep/5 Rep
Deadlift 1 Rep/3 Rep/5 Rep
Post scores with following info:
(1) 1Rep or 3Rep or5 Rep
(2) sum, in lbs of all 3 lifts
(3) %, calculated as total/bwt
Competitors:
Rest 1 to 2 hours:
15 Minutes to find your max weight for Turkish get up on each side
Rest as 1 to 2 hours, then:
3 Rounds for time
10 Push Press (115/75)
8 Barbell hop burpees
Practice recovery and nutrition strategies for the big day next week…
Please post nutrition & recovery strategies in addition to results.
A. Press; build to a heavy but not maximal set of 2, then do 6 more sets of 2 at that weight.
B. 5 Rounds for time:
10 Power Cleans
10 Pushups
Please post results to comments.
A. 3 sets:
DB Bench Press; 6-8 reps; rest 1min
BB Row; 10-12 reps per side; rest 1 min
B. 15-12-9-6-3 reps for time:
Clapping pushup or explosive pushup
True Horizontal Ring Row or Body Row
V-Ups or N-Ups
A. 3 sets:
Strict pronated pullup AMRAP; rest 15 sec
True Horizontal Ring Row; rest 15 sec
Max L-Sit hold; rest 1 min
B. 20 minutes to build to a max weight on the following barbell complex:
1 strict press
2 push press
3 push jerk
Beast Double:
A. Oly skill work
B. 4 rounds of 1 min for max reps, 1 min rest
Power Clean and Push Jerk (135/95)
Please post results to comments.
A. 21-15-9 Reps for time:
Dumbbell Thrusters
Burpees
B. Boat Rockers
Please post results to comments.
A. Press: 6 x 2; do all 6 sets at 4-5 % more than you did on Nov 16
B. Snatch grip deadlift; 4-5 reps@ 3111 x 4 sets
C. 3 minutes alternating between:
AMSAP L-Sit
10 KB Swings (70#/55#)
As soon as you lose your L-Sit, you must pick up the kettlebell and do 10 swings before going back to your L-Sit
Score is total number of seconds in L-Sit
Chalk it up!
A. Press; 5 x 3; do all 5 sets at 4-5% more than you did on Nov 8
B. Power Clean or Hang Power Clean Wave 3, 2, 1, 3, 2, 1, 3, 2, 1; rest up to 2 min betwen sets
C. Boat Rockers
Please post results to comments.
5PM WOD
A. Press 5 x 5; all 5 sets at same weight, approx. 4-5% more than you did on Oct 26
B. Power Clean; Build to a heavy set of 3
C. 3 Sets:
15 Toes to Bar
15 Reverse Hyper
Beast Double:
This can be done before or after class, preferable with some rest in between
A. 5 sets:
1 muscle up with ring support hold OR ring support hold followed by 1 muscle up negative (for ring support try to hold with palms forward or at least thumbs forward)
10 unbroken “bunny hop” box jumps (increase height per set as needed)
rest as needed between sets
B. Intervals (run, row, airdyne)
4 min @50%
3 min @90%
3 min @50%
2 min @90%
2 min @50%
1 min @90%
1 min @50%
1 min @90%
2 min @50%
2 min @90%
3 min @50%
3 min @90%
4 min @50%
*percentages refer to effort for the total interval of time
Please post results to comments, including press and clean weights.
CrossFit Winnipeg Athletes
Press 5-5-5
4 Rounds for Time:
Shuttle run
15 Ball Slams
+
Shuttle run
Sectionals Athletes
Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.
Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
+
Wall Ball Technique (work on catching low)
+
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
+
Single Arm KB Overhead Squat – sets of 10
+
L-Sit – 3 attempts for max time
Double day tomorrow. Long session double on Sunday.
Coach Charles Poliquin and Coach Turbo
Workout of the Day
CrossFit Winnipeg Athletes
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.
Happy Birthday Coach Steve (aka Explicit)!!
