CrossFit South Rockland

Tuesday, January 31, 2017

Get Motivated!

Day#23 Week 6 Speed


Warm up
Barbell complex
3x 7 reps with out letting go of the barbell
#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

Skill
SDHP

WOD
5x
20 power snatch w/45 m/75
20 SDHP w/45 m/75
10 burpees over barbell
*3 minutes rest after each effort

GoFit
MB Warm up #1
3 minutes practice double of triple unders

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

Skill
MB cleans

WOD
12x
30:30
-MB cleans

-Burpees


Monday, January 30, 2017

Day#22 Week 6 Speed



Peg board Warm up
800m run
Peg Board complex
Round robin fashion
-Pull 10 second hold x3
-Single arm hangs 5 seconds each arm x 5
-Stagger pull ups 3 each side
-Hang with peg pull
-Pull + 5 weight shift

Tabata B2B squats

Skill
Rebounding the box jumps

WOD
12x
30:30
-TTB
-Box jumps w/ 20 m/ 24

GoFit
Warm up
Tabata
Later al jumps

Wall squats

3x 10
V-ups
Sit ups
Tucks

Skill
Movement standards

WOD
Tabata the following:
-Pull ups
-Lunges
-Push ups
-TTB/ leg raises



Saturday, January 28, 2017

Day#20 Hero Saturday

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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
Rope climb/ scale towel pull ups

WOD
Falkel
25 minute AMRAP
8 HSPU
8 Box Jump w/24 m/30
1 Rope Climb, 15'

Friday, January 27, 2017

Day#19 Week#5 Volume


Burgner Warm up
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
Full snatch/ scale power snatch + OHS

WOD
5 minute AMRAP
Full snatch w/95 m/135


GoFit
Partner Pacing Warm up #1
5x
30:30
Single unders
(Maintain same reps throughout)

5x
50:10
25m shuttles
(Maintain same reps throughout)
Skill
Movement standards

WOD
5x
20:40
-DB snatch
-DB seated rotations

-DB goblet squats

Thursday, January 26, 2017

Day#18 Week#5 Volume


Ring Warm up
Tabata jump rope x 8
-Ring swings (Arch and hollow)
-TTR
-Hips to rings
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Fly away dismount (skin the cat dismount)
-Strict muscle up (spot if needed)/ support/ L-sit
-Shoulder stand/ L-support or straddle support
-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion
-Front Lever attempt (scale with one leg)

Skill
Muscle up and scaling variations

WOD
23 minute AMRAP
500m row
75 double unders
10 muscle ups

GoFit
Partner Warm up #2
Plank/ later jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run

Skill
Movement standards

WOD
5x
30:30
-Air bike
-Burpees

-Lunges