CossFit South Rockland

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Saturday, August 19, 2017

Day#6 Hero Saturday

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


The CrossFit Warm up
3 rounds 15 reps
Samson Stretch (15-30 seconds)
OHS
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Skill
Overhead barbell walk

WOD
Paul
5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20m Overhead Barbell Walk w/125# m/185#

Friday, August 18, 2017

Day#5 (Volume/ Pace)


Gymnastic #7 Warm up
As a group:
Tabata jump rope (focus on speed)

3x
15 second L-sit / tuck sit

3x
15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:
3x
Kick up to a handstand and work the negative on the way down

3x
Power jumps

3x
Candlestick to standup


Skill
Strict HSPU & muscle up

WOD
12 minute AMRAP
Strict HSPU & muscle up
3-6-9-12-15-18-21-24-27-30…



Thursday, August 17, 2017

Day#4 (Loading/ Go!)


The Other Warm up
30 seconds Sampson stretch each side
3 rounds 15 reps
OHS barbell
GHR
TTB
Strict ring dips
Strict pull ups

Skill
DB snatches

WOD
3 rounds for time:
10 DB snatches w/70 m/100
100 run with DB w/70 m/100
*7 minuet time cap

GoFit
The Other Warm up
30 seconds Sampson stretch each side
3 rounds 15 reps
OHS barbell
GHR
TTB
Strict ring dips
Strict pull ups


Skill
DB snatch

WOD
Reverse Tabata
-DB snatches
-Shuttle run
-DB single arm shoulder to OH (Odd right hand/even left hand)

-Burpees

Wednesday, August 16, 2017

Day#3 (Sole lift/ Skill)


Warm up
Team Tic Tack Toe

Skill
Back squat

WOD
A- 7 minutes to find your 3 rep max back squat with a partner (preferably coed pairs)

B- 20 minute AMRAP
800m run
30 hollow rocks

30 super rocks


Tuesday, August 15, 2017

Day#2 (Speed/ Mental Toughness)


Warm up
Rowing technique #3

2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

Skill
Strategy

WOD
Tabata
-Row for calories
-Jump lunges
-Burpees over the monorail
-TTB
*Low for each movement is your score

GoFit
Warm Up
Rowing technique #3

2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row


Skill
Movement standards

WOD
5x
30:30
-Row for calories
-V ups
-Row for calories
-Lunges