CrossFit South Rockland

Tuesday, February 28, 2017

Tuesday 2/28


Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Skill
Wall climbs & shoulder function on the TTB

Partner WOD
15 minute ping pong
2x 10 calorie row
2x 30 double unders
2x 7 TTB
2x 2 wall climbs

GoFit
Warm up
Rowing technique #1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

Skill
Body position on lunges

WOD
4x
50:10
40:20
30:30
20:40
-Rowing
-Walking lunges


Monday, February 27, 2017

Monday 2/27


Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
Barbell complex

WOD
Heavy barbell complex (doubles)
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/115 m/185)

*Complex must be done unbroken


Saturday, February 25, 2017

Hero Saturday


Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.


Pacing Warm up #2
2x practice
Rowing pace
30 seconds: 50 seconds rest

7x
Row
1 minute: 10 seconds rest

Skill
Movement standards

WOD
Hildy
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday, February 24, 2017

Friday Week #1 CrossFit Open


Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes

Scaled
Women use 20-lb. Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Time cap: 20 minutes

55+ RX
Women use 20-lb. Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Time cap: 20 minutes

Scaled
Women use 10-lb. Men use 20-lb. dumbbell and 24-in. box, step-ups OK
Time cap: 20 minutes

Thursday, February 23, 2017

Thursday Week #1 CrossFit Open


Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
The barbell complex

WOD
5x
Clean + C & J

GoFit
KB Warm up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB snatch

WOD
5x
30:30
-KB snatch right arm
-KBS
-KB snatch left arm
-KB squat


Wednesday, February 22, 2017

Day #45 Week #1 CrossFit Open


The 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 ups

WOD
12x
30:30
-Shuttle run
-Muscle ups

 

Tuesday, February 21, 2017

Day #44 Week #1 CrossFit Open


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
Body positioning on hollow rocks

Partner WOD
15 minute TAG
10 hollow rocks
10 wall ball shots w/14 m/20

40 double unders

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
Wall ball shots

WOD
Tabata the following:
-Push ups/ HSPU
-Wall ball shots
-Burpees
-Jump rope (single/ double unders)

Monday, February 20, 2017

Day #43 Week #1 CrossFit Open


KB Warm up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill
TGU

WOD
20 minute AMRAP
6 TGU (AHAP)
150m shuttle with KB


Saturday, February 18, 2017

Day#41 Hero Saturday

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


KB Warm up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill
Movement standards

WOD
Hansen
5 Rounds for time:
30 Kettlebell Swings w/53 m/70
30 Burpees
30 GHD Sit-ups