CrossFit South Rockland

Friday, July 31, 2015

Day#26 TEST Week#10


Warm up & Skill
Rowing Technique #4
3 minutes of rowing
-Break down of the stroke
-Pacing
-Builders
-Bell curve

WOD

30 minute Max distance row
Cherry picking does not help you improve!


Thursday, July 30, 2015

Day#25 TEST Week#10



Gymnastics #3 Warm up  
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Skill
Movement standards

TEST
(G) Test #11
3 x max effort HSPU
Rest as needed

(Average is score)

(W) Test #16
3 minute AMRAP
KBS w/35 m/53


Wednesday, July 29, 2015

Day#24 TEST Week#10


Warm up  
3x 15
Samson Stretch (15-30 seconds)
OHS
GHD Sit-ups 
GHD Back-extensions 
Dips

Skill
Power swing

WOD
Helen
3x
400m run
12 pull ups
21 KBS w/35 m/53


Tuesday, July 28, 2015

Day#23 TEST Week#10



Warm up & Skill
Rowing technique #3
2 minutes light rowing

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

Tabata row

TEST
(W) Test #8
1 minute max effort stone GTS W/#95 M/#145

(M) Test #9
Max effort 500m row

Monday, July 27, 2015

Day#22 TEST Week#10



Gymnastics Warm up #2
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x hand stand holds
-Strict TTB
-Close grip OHS

Skill
Movement standards

WOD
Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Saturday, July 25, 2015

Day#20 Week #9 Speed



Junk Yard Dog Warm up  
2x
T-jumps x 5
Jump over crawl under x 5

Skill
Movement standards

WOD
Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

Friday, July 24, 2015

Day#19 Week #9 Speed



Snatch warm up
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique

WOD
14x
30:30
Snatch
-Hang
-Floor


Thursday, July 23, 2015

Day#18 Week #9 Speed


Warm up  
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
Posterior complex (5 superman/ 5 super rock/ 5 good morning)
Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
Burpee box jump up and over

WOD
10x
30 seconds work: 1 minutes rest
-Air bike
-Burpee box jump up and over


Wednesday, July 22, 2015

Day#17 Week #9 Speed


Warm up  
Band sprint drills
1 mile run

-back peddle
-side shuffle
-carioca
-sprint

-broad jump 10m

Skill
Movement standards

WOD
4x
Sprint 100m
30 air squats
30 KBS w/35 m/53
Rest 3 minutes