Tuesday 1.27.15

DAILY WARMUP

MOBILITY

Improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

Super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM

power snatch + hang snatch + OH squat

(perform this triplet each min)

1 @ 60%, 1 @ 65%, 1 @ 70%, 2 @ 75%, 3 @ 80%

Benchmark WOD

“Fight Gone Bad”

Three rounds of:
wall balls 20/14
American KB swings 53/35
box jumps 24/20
push press, 75/55
row (for calories)

In this workout you spend one minute at each of five stations trying to get as many reps or cals as possible. The clock does not reset or stop between stations. These are five minute rounds with a one minute break between. On the call of “rotate”, athletes must move to the next station immediately. One point is given for each rep (or calorie on the rower). This is a fun and intense workout. Get your butt in here and do it!

Monday 1.26.15

DAILY WARMUP

MOBILITY

Partner assisted thoracic/chest/shoulder opener 2 min each partner

(This is the best video I could find. Basically, one partner hangs relaxed on bar while other partner pushes forward and up with one hand on either side of the back of the rib cage. Push to a comfortable end range, hold for 10-15 seconds, release, and do it again 3 or 4 more times, trying to increase the end range each time. Keep head and midline in a neutral position).

https://www.youtube.com/watch?v=ch3lzhTzv5o

Super squat hip opener sequence 2 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

STRENGTH

Smolov notes: Like I said last Monday, this week we lift the same reps and percentages but after adding additional weight to the bar. Back squat should be 10-20 pounds added and strict press should be 5-10 pounds. This amount is added to your 1RM and then percentages are based off of that new number. We will be doing this same thing next week as well. If you were really struggling last week (and I mean really struggling) and/or having to break up sets, do not add weight. That should not include very many people. Hopefully, you will be adding 10# to your squat 1RM and 5# to your press 1RM. And we’ll do the same again the week after that. Let’s push it, folks. Beast mode on. Get stronger and more awesome. Also, if you find that you do not have enough time to finish your lifting in the allotted time (please try to do so), you fully have permission to shorten the wod. Or even skip it completely, although hopefully it won’t come to that. I want us to be very focused on the strength work. And I will try to keep the wods on the shorter side on lifting days.

1. Back squat

5 x 7 @ 75% + ? pound increase from last week

2. Strict press

5 x 7 @ 75% + ? pound increase from last week

WOD

3 rounds for time:
15 push-ups
20 pull-ups
50 double-unders

Friday 1.23.15

DAILY WARMUP

MOBILITY

Banded bully stretch 2 min each side

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

1. Back squat

10 x 3 @ 85%

2. Strict press

10 x 3 @ 85%

WOD

Tire flips, renegade rows @ 1/2 BW, 50′ farmer’s KB carry 2×53/35, toes to bar, 50′ shuttle sprints

5 stations, 1 min AMRAP at each station, 2 rounds. Score is total reps of all movements. 1 point per tire flip, 1 point per 50′ on farmer’s carry and sprints, 1 point per toes to bar, 1 point per renegade row.

Thursday 1.22.15

DAILY WARMUP

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

https://www.youtube.com/watch?v=LuJcHe_EebA

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

clean & jerk: 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, 85% x 3+1

Each set is 3 cleans plus 1 jerk. Power clean, split jerk.

For those who struggle with split jerk footwork, this is a good video from Coach B

https://www.youtube.com/watch?v=i53N88-hUzU#t=202

WOD

Every 5 min for 20 min (4 rounds):
400m run
15 box jumps 24/20 (FB 30/24)
10 pull-ups (FB C2B)

Wednesday 1.21.15

DAILY WARMUP

MOBILITY

Thoracic extension with double lax balls (starts at 1:20 in video) 2 min

Clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

1. Back squat

7 x 5 @ 80%

2. Strict press

7 x 5 @ 80%

WOD

With a partner, for time:
2 rounds
50 partner wall balls 20/14
25 partner deadlifts 275/185

Partner wall balls…https://www.youtube.com/watch?v=8bZg_lsSM4I

Partner deadlifts…https://www.youtube.com/watch?v=Kvd6z13pZXw

Tuesday 1.20.15

DAILY WARMUP

MOBILITY

Improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

Super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

Snatch technique, warmup and weight selection for the wod

WOD

We’re just gonna throw that Olympic lifting work right into the ol’ wod today. Some of us will need to modify the snatch weights, not a problem. Just come up with a plan for your weight progression before the wod. So maybe 45/75/95/115 or 75/115/135/155 or whatever works for you. Pick challenging, but feasible, weights. And then get serious and get as much work done in 17 min as you can!

CrossFit Open Workout 13.1
17 min AMRAP:
40 burpees
30 snatch 75/45
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
max rep snatch at 210/120

All of the details…http://games.crossfit.com/workouts/the-open/2013

The basics: burpees include a jump up to reach a target with both hands 6″ above the athlete’s max reach. Snatch can be any style (power snatch, squat snatch or split snatch) as long as the bar starts on the floor and is moved to a locked out overhead position in one movement.

Monday 1.19.15

DAILY WARMUP

MOBILITY

Partner assisted thoracic/chest/shoulder opener 2 min each partner

(This is the best video I could find. Basically, one partner hangs relaxed on bar while other partner pushes forward and up with one hand on either side of the back of the rib cage. Push to a comfortable end range, hold for 10-15 seconds, release, and do it again 3 or 4 more times, trying to increase the end range each time. Keep head and midline in a neutral position).

https://www.youtube.com/watch?v=ch3lzhTzv5o

Super squat hip opener sequence 2 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

STRENGTH

(Smolov cycle notes: Pay attention to how your sets feel this week. Are they smooth and not too challenging? Tough but doable? Holy shit this is heavy? Next Monday I will be asking you to consider bumping up the weight on the same rep scheme or not. So take note! Also, I would like to say that I am very impressed by all of you who are following along with this cycle. It will be tough but it will pay off. I am excited to see the results when we retest).

1. Back squat

5 x 7@ 75%

2. Strict press

5 x 7@ 75%

Reminder, do not rack the bar until finished with a set. Get all 7 reps!

WOD

For time:
5-4-3-2-1
BB ground to overhead MD 95/65 RX 115/75 FB 135/95
50-40-30-20-10
double unders

Alternate the 2 movements: 5 GTOs, 50 double-unders, 4 GTOs, 40 double-unders etc.

Yes, we are doing strict press and then overhead work in the wod. That’s why the reps in the wod are low and the weights are light(er).