Day 90: Wednesday, June 20

pla

  • It is hard to comprehend, but…. the end of another semester has come!
  • For those of you who put all of your focus, energy and heart into each and every learning and lifting opportunity, I know that you understand why CrossFit works:) I sincerely hope that you will move forward with the knowledge, skills and desire to live a healthy and rewarding lifestyle. You have the tools to be as good as you want to be!
  • For those of you who are graduating, please don’t be stranger. Come back to work out or just visit!!
  • For those of you who are returning in September, I look forward to another great year of training with you!

PREPARATION:

2 rounds of the following:

  • 4 Pullups
  • 8 Burpees
  • 12 Goblet Squats

STRENGTH TESTING:

  • Finish any tests that you would like to re-do

Met-Con WOD:

PART A> Partner Action

This is a partner workout. Each partner must complete a full round before the other partner starts. Complete 3 rounds each.

3 rounds of:

  • 4 Squat Cleans @ 135/95 (or 65% of your Clean Max)
  • 8 Burpee Box Jumps 
  • 12 KB Swings

 then – run around the outside of the school

3 rounds of:

  • 4 Clean & Jerks @ 135/95 
  • 8 Push Ups
  • 12 Goblet Squats 

then – run around the outside of the school

3 rounds of:

  • 4 Deadlifts @ 135/95
  • 8  D-Ball to Shoulder or DB Snatch
  • 12 DB Lunges

 lastly – run around the outside of the schoo

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Day 89: Tuesday, June 19

laur

PREPARATION:

  • 15 Air Squats
  • 10 Jumping Squats
  • 5 Get-Up Sit Ups

STRENGTH:

Some of you have a few tests to complete:

  • establish a new Clean and Jerk Max
  • establish a new Snatch Max
  • establish a new Overhead Squat Max
  • finish any of the tests you have not completed
  • re-do any Strength Test if you would like to do so

Day 88: Monday, June 18

im

Awesome job so far by everyone!!!

PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • for periods 3 and 5, establish a 1 rep Max Deadlift

For the period 4 class:

  • establish a 1 rep Max Clean and Jerk in 20 minutes 
  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat

Day 87: Friday, June 15

dont

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • finish any of the testing items you have not performed
  • such as: Max Burpees; Max Push Ups; Max Air Squats; Max Pull Ups; 2:00 Ski Erg or Airdyne 

Day 86: Thursday, June 14

les

PREPARATION:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 10 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Day 84: Wednesday, June 13

focvus

PREPARATION:

  • 1 lap jog
  • Duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat

BODYWEIGHT TESTING:

  • 1 minute Max Sit Ups
  • Max Push Ups in a row

METABOLIC TESTING:

One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

Day 83: Tuesday, June 12

 

bedros

  • Excellent work by everyone with their Bench Press and Baseline Tests

PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the February testing

If you finish:

“Nose Bleed”
AMRAP in 10:00 of:

  • 21/15 Calorie Row
  • 15 Deadlifts @ 115/55
  • 9 Sit Ups
  • 6 Push Press @ 115/55

Day 82: Monday, June 11 TESTING WEEK!!

ofsaa

Good things happen when you work hard!

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 8 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

  • 20 Push Ups
  • 20 Band Pull-aparts
  • 10 reps of Banded DB Bench Press (band under back and then around handles of DBs)
  • 10 reps of Single- Arm DB Floor Press

STRENGTH TEST:

  • spend 30 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

“CrossFit Baseline”,  for time:

  • 500m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Day 79: Wednesday, June 6

log

PREPARATION:

  • Run 1 lap
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 RDL with bar
  • 10 Thrusters with bar

STRENGTH:

E2MO2M, for 16 minutes, complete:

  • 1 Pause Back Squat + 1 Back Squat
  • start @ 50% of your Max and build accordingly throughout the sets

Met-Con WOD:

  • 30 Thrusters 45/35 
  • 30 Jumping Pull Ups
  • RUN to Ball Diamond Shack and back
  • 20 Thrusters 65/40 lbs
  • 20 Bent Over Barbell Rows 65/40 
  • RUN to Ball Diamond Shack and back
  • 15 Thrusters 75/45 
  • 15 Pull Ups
  • RUN to Ball Diamond Shack and back
  • 10 Thrusters 85/50 
  • 10 Chest to Bar Pull Ups
  • RUN to Ball Diamond Shack and back
  • 5 Thrusters 95/55
  • 5 Muscle Ups (or a scaled version
  • RUN to the Boat Launch and back

Day 78: Tuesday, June 5

vic

PREPARATION:

With a bar….

  • 3 Muscle Cleans
  • 3 Push Press
  • Then The World’s Greatest Stretch 
  • 3 Power Cleans
  • 3 Squat Cleans
  • 3 Front Squats
  • 3 Push Press
  • 3 Squat Clean Thrusters

STRENGTH:

  • 7 reps of Hang Power Cleans @ 50%
  • 6 reps of Power Cleans @ 60%
  • 5 reps of Hang Cleans @ 65%
  • 4 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks

REST 2 minutes between all sets

Met-Con WOD:

PART A> with a partner “You go, I go Primer”

1 round of:

  • 20 Sit Ups
  • 20 Air Squats
  • 20 KB Swings
  • 20/15 Push Ups

REST 3 minutes

PART B> Tuesday MorningChipper

With a partner, complete the following (split reps up however you wish):

  • 50 Wall Balls 
  • 50 Deadlifts @ 155/105 
  • 40 DB Snatches
  • 40 Back Squats @ 105/75
  • 30 Calorie Row/Ski/Airdyne
  • 30 Bench Press @ 105/65 
  • 20 Burpee Box Jumps
  • 20  Hang Power Cleans @ 105/65
  • 10 Handstand Push Ups
  • 10 Clean and Jerks @ 105/65