CrossFit South Rockland

Monday, August 31, 2015

Monday 8/31 Week#3 Volume



Warm up
Rowing technique (basic)
2 minute row

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

WOD
3 rounds for time:
750m row
20 burpees over the monorail


Saturday, August 29, 2015

Saturday Week#4 Loading





Warm up
400m
Inchworm
Dynamic walk
Broad jumps
Push ups
Squats

TEAM WOD
4 Rounds for time of:
100 air squats
100 partner lateral jumps
800m run
*Note this is to be completed in TEAMs of 4*

Friday, August 28, 2015

Friday Week#4 Loading


Gymnastics #2 Warm up
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 standars

WOD
For time:
12-9-6
Weighted pull ups w/35 m/53
Weighted pistols w/35 m/53


Thursday, August 27, 2015

Thursday Week#4 Loading


Warm up
ARE squat complex
2x
Regular elevated 3 x with 3 second hold
Heels elevated 3 x with 3 second hold 
Toes elevated 3 x with 3 second hold Regular elevated 3 x with 3 second hold

Skill
Back squat

WOD
20 minute AMRAP
4 heavy back squats w/ body weight and a quarter m/ body weight and a half
600m plate run w/25 m/45


Wednesday, August 26, 2015

Wednesday Week#4 Loading



Odd Object Warm up
-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m w/95 m/145

Skill
Rope climbs

Partner WOD
15 minute Ping pong
10 KBS w/53 m/70
20m prowler push w/140 m/230
2 rope climbs


Tuesday, August 25, 2015

Tuesday Week#4 Loading




Partner Warm up
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner-squat (yes squat your partner)
Partner carry

Skill
Weighted dips

WOD
4 rounds of:
20m reverse sled drag w/115 m/180
3 weighted dips


Monday, August 24, 2015

Monday Week#4 Loading



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

Snatch technique

WOD
For time:
20 deadlifts w/185 m/275
10 cleans w/135 m/185
5 full snatches w/95 m/135


Saturday, August 22, 2015

Saturday Week#3 Speed



Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
Front squats

Clean technique

WOD
Ship
9 Rounds for time of:
7 Squat Cleans w/135 m/185
8 Burpee Box Jumps w/28 m/36
*In TEAMs of 3*


Friday, August 21, 2015

Friday Week#3 Speed



Warm up
Pose Technique #1
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill

Falling drills
-Partner fall drill
-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD
Run 1200m
Rest
Run 1000m
Rest
Run 800m
Rest
Run 600m
Rest
Run 400m
Rest
Run 200m
Done!
*Your rest time is your run time*


Thursday, August 20, 2015

Thursday Week#3 Speed


Odd Object Warm up
-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m w/95 m/145

Skill
Stone G2S

WOD
7x
30 seconds of work: 1 minute rest
-Pull ups
-Stone G2S w/65 m/115


Wednesday, August 19, 2015

Day#45 Week#3 Speed



MB warm up  
3 minutes practice double or triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Rope climbs

Partner WOD
12 minute AMRAP
2 rope climb (each)
12 wall ball shot (each)
36 double unders


Tuesday, August 18, 2015

Day#44 Week#3 Speed



The CrossFit Warm up
3 x 15 reps
Samson Stretch (30 seconds each side)
OHS
GHD sit ups 
GHD hip & back ext 
Pull ups 
Dips

Skill
DB snatch

WOD
For time:
21-15-9
DB snatch w/45 m/70
Row for calories