CrossFit South Rockland

Saturday, April 29, 2017

Day#6 Hero Saturday (Mental Toughness)

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.


Shoulder health
4x 7
Angel wing complex

C&J Warm up
5x
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

WOD
Lee
Five rounds for time of:
Run 400 meters
1 Deadlift w/230 m/345
3 Cleans w/135 m/185
5 Push Jerks w/135 m/185
3 Muscle-ups

1 Rope climb, 15 ft.

Friday, April 28, 2017

Day#5 (Volume/ Go!)



Partner Rowing Warm up
2 minutes light rowing

Ping pong the following rowing drills

3x
7 drive
7 pry
7 reach
7 full strokes

Individual Tabata row

WOD
3 rounds for time:
12 calorie row
10  burpees over mono rail
*7 minute time cap


Thursday, April 27, 2017

Day#4 (Loading/ Pace)


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

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk

Skill
Stone G2S

WOD
20 minute AMRAP
3 weighted dips w/35 m/53
6 power jerk w/125 m/185
3 stone G2S w/145 m/205

GoFit
Posterior chain Warm up
400m run

Dead bug complex

Plank complex

Skill
KB squats

WOD
Tabata
-Ring rows
-Push ups
-KBS
-KB squats



Wednesday, April 26, 2017

Day#3 (Speed/ Skill)


Wednesday- 13 to 20 (Speed/ Skill/ Skill)
Warm up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
MB cleans/ Hollow body strict pull ups

Partner WOD
20 minute ping pong
7 strict pull ups (focus on hollow body)
7 MB cleans
100m sprint


Tuesday, April 25, 2017

Day#2 (Volume/ Mental Toughness)



Glute & hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band at ankles)
Reverse hip extension

Warm up
2x
7 strict pull ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Skill
Creating a purpose for training and pushing

WOD
12 minute AMRAP
5 thrusters w/65 m/95
20 double unders

GoFit
Glute & hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band at ankles)
Reverse hip extension

Warm up
2x
7 strict pull ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Skill
Creating a purpose for training and pushing

WOD
18x
30:30
-Wall ball shots
-Row for calories


Monday, April 24, 2017

Day#1 (Loading/ Pace)


Warm up
Team KB tic tack toe
(Load of the KB increases during each turn)

Skill
Strategy

WOD
5x
1 minute MAX reps weighted pull ups
3 minutes rest after each effort