Day 52: Tuesday, November 20

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PREPARATION:

  • Row/Ski/Airdyne 250m
  • 8 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 8 Hang Squat Cleans with bar

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

Met-Con WOD:

PART A> “Fourplay”

  • working on your own; we will divide into groups that will allow us to start at different stations and minimise congestion

4 rounds of the following:

  • AMRAP in 1:00 of Wall Balls
  • REST 30 seconds
  • AMRAP in 1:00 of Calorie Row/Ski/Bike
  • REST 30 seconds
  • AMRAP in 1:00 of Hang Power Cleans @ 65/45
  • REST 30 seconds
  • AMRAP in 1:00 of KB Snatch 
  • REST 30 seconds

REST 1:30 between rounds

PART B> “Midline Mania”

  • 8 reps of KB Floor Press
  • 15 seconds of Dual KB Hollow Flutter Kicks 
  • 8 reps of Glute Bridge KB Floor Press
  • 15 seconds of Dual KB Hollow Rocks
  • 8 Ring Body Saws
  • collect 1:00 of Sorenson Holds on GHD machine
  • collect 2:00 with Handstand Holds/Walks
  • 10 Reverse Hypers
  • 10 reps of Toe Touch Crunch

 

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Day 51: Monday, November 19

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PREPARATION:

  • Skip 100 Singles
  • 10 DB Bench Press
  • 10 DB Flyes
  • 10 DB Rows

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 8 Pendlay Rows
  • 1 set of 6 reps of Bench Press @ 60%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps of Bench Press @ 75% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 reps of Bench Press @ 80% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 reps of Bench Press @ 85%
  • 1 set of 5 Pendlay Rows

then:

  • 3 sets of 8 reps of Decline DB Press (heavier each set)

Met-Con WOD:

Complete the following on your own for time:

  • 50 Air Squats 
  • 40 Rows (pull ups, inverted rows, barbell row, or lat pull downs; or 40 hard pulls on rowing machine)
  • 30 KB Swings
  • 20 Push Jerks 65/45
  • 100 Jumping Jacks
  • 20 Push Jerks 65/45
  • 30 KB Swings
  • 40 Pullups (something different than first set of 40)
  • 50 Air Squats 

Day 50: Friday, November 16

  • get you carcass out of  bed and go help your parents shovel the driveway

 

Image result for snow day

  • enjoy the day, rascals – see you on Monday

Day 49: Thursday, November 15

Singles Day at the bar

PREPARATION:

  • 10 KB Push Ups
  • 10 Seated Single-Arm KB Strict Press
  • 10 Single-Arm KB Turkish Get-Ups

STRENGTH:

Strict Press as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 2 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ 95%
  • 1 set of 1 rep @ 101%
  • continue if the weight continues to go up…

then:

  • go after a Push Press Max

Met-Con WOD:

Complete each of the following triplets as fast as possible:

  • 30/21 Calorie Row
  • 30 KB Swings
  • 30 Push Press @ 65/35

REST until a rower is available again

  • 24/18 Calorie Row
  • 24 KB Swings
  • 24 Push Press @ 65/35

REST until a rower is available again

  • 18/12 Calorie Row
  • 18 KB Swings
  • 18 Push Press @ 65/35

Day 48: Wednesday, November14

 

hugh

PREPARATION:

  • Run 1 lap
  • 20 Air Squats + 10 Jumping Squats + 5 Jumping Squats with bar
  • 10 Goblet Squats with 2 second pause at bottom

STRENGTH:

Squats as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 2 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ 95%
  • 1 set of 1 rep @ 101%
  • continue if the weight continues to go up…

Met-Con WOD:

It is time to the “CrossFit Baseline” again:

Complete the following, in order, of:

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

 

 

 

Day 47: Tuesday, November 13

Image may contain: 1 person, shoes

PREPARATION:

  • 1:00 Hang from the pull up bar
  • 10 reps of Lying Face Down Glute activators 
  • 10 reps of Banded Goblet Squats
  • 10 reps of Sit Up Wall Ball Throws

STRENGTH:

In 20:00

  • Establish a new Clean PR, or establish a heavy Clean for today

Met-Con WOD:

PART A> 

3 rounds of 40 seconds WORK, 20 seconds REST of:

  • Weighted Sit Ups
  • 1 – Arm DB Push Press (switch whenever)
  • KB Swings
  • Plank

REST 1:00 between sets

PART B> Chipper

Complete the following in any order; NOT for time:

  • 20 Reverse Hypers
  • 20 Calories on Airdyne or Ski Erg
  • 20 Slam Balls
  • 20 D-Ball Over the Shoulder
  • 20 GHD Sit Ups
  • 20 reps of “A/T/Y” Crossover Symmetry
  • 20 Bicep Curls of your choice
  • 20 Tricep DB Kickbacks
  • 20 Rope Rows
  • 20 Calories on the Rower

 

 

Day 46: Monday, November 12

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Sean Kilpatrick and John Drader are both CPHS alumni who espouse our school motto, “Enter to learn; go forth to serve”, in their work, community and family life.

Sean, sick as a dog, and John, hobbled by a torn calf muscle, yet wearing a 20# vest, still ran the 2 miles, and performed the requisite 100 Pull Ups, 200 Push Ups and 300 Air Squats. 

They, along with 30 others, did so as a tribute to our veterans and our current members of Canadian peacekeepers.

We shall never forget.

PREPARATION:

  • “mat over the crew log roll thingymajiggy”
  • 10 reps of Rubber Band Resisted Push Ups
  • 10 reps of DB Bench Press
  • 10 reps of Dual DB Rows

STRENGTH:

Bench Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 2 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ 95%
  • 1 set of 1 rep @ 101%
  • continue if the weight continues to go up…

then:

  • 3 sets of 10/8/6 reps of Pendlay Rows – heavier each set

Met-Con WOD:

Two rounds of “1/2 Jackie”:

  • Row 500m
  • 25 Thrusters @ 45/35
  • 15 Pull Ups

REST until a rower becomes available again

  • Row 400m
  • 20 Thrusters @ 45/35
  • 10 Pull Ups

 

 

 

Day 45: Friday, November 9

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PREPARATION:

  • Row 500m
  • 10 DB Bench Press
  • 10 DB Incline Press
  • 10 One Arm DB Rows (each side)

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70% (new additional warm-up set)
  • 1 set of 5 reps @ 85%  
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

arm farm 2

Day 44: Thursday, November 8

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Jessica works hard all of the time, no matter how she feels.

PREPARATION:

  • 10 Hindu Push Ups
  • 10 Dead Bugs 
  • 20 Prone Angels
  • 10 Tall Kneeling Bottoms Up KB Press

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70% (new additional warm-up set)
  • 1 set of 5 reps @ 85%  
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95%

then, after a 3:00 REST:

  • 1 set of Max reps of Push Press @ 85% from above

Met-Con WOD:

“CrossFit CPHS Challenge”

This is to be done in order for time.

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

REST 2 minutes

4 rounds of:

  • 8 Deadlifts @ 115/75
  • 8 Box Jumps or Step Up/Downs

REST 2 minutes

4 rounds of:

  • 6 Power Cleans @ 95/55
  • 6 Pull Ups

REST 2 minutes

4 rounds of:

  • 4 Thrusters @ 65/35
  • 4 Handstand Push Ups or Hand-Release Push Ups

REST 2 minutes

4 rounds of:

  • 2 Power Snatches @ 55/35
  • 2 Runs up the stairs to top

 

Day 43: Wednesday, November 7

Image may contain: 1 person, shoes

PREPARATION:

  • ankle mobility
  • 10 Air Squats with pause in bottom for 2 seconds
  • 10 reps of “hands-free” PVC front squats

https://journal.crossfit.com/article/front-squat-rack

  • 10 OHS with PVC pipe + 10 OHS with light bar

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70% (new additional warm-up set)
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95%

then, after a 3:00 REST:

  • 1 set of Max reps @ 70%

Met-Con WOD:

PART A>

“Cindy Full of Grace”

3 cycles of the following: (time each round)

  • 3 rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)
  • 10 Clean and Jerks @ 65% of your C&J Max

REST while your partner goes

REST 5:00 before starting Part B

PART B>

Complete the following as fast as possible (note your time):

  • Row 500m/400m
  • 10 D-Balls over the Shoulder @ 80/60 or 40
  • 20 Sit Ups