CrossFit South Rockland

Wednesday, September 30, 2015

Wednesday Week#6 Speed


Warm up
Agility Complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*15 yard broad jumps*

Skill
Wall ball shots

WOD
25 minute Ping pong
100m run (each)
10 pull ups (each)
10 Wall ball shots (each)


Tuesday, September 29, 2015

Tuesday Week#6 Speed


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

Skill
Movement standards

WOD
5x
20:40
-TTB
-Walking lunges
-KBS


Monday, September 28, 2015

Monday Week#6 Speed



Warm up
Band sprinting drills
1 mile run

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m


Skill
Ski technique

WOD
Reverse Tabata the following
-Battle ropes
Rest 2 minutes
-Air Bike
Rest 2 minutes
-Ski for calories


Saturday, September 26, 2015

Hero Saturday 9/26



Warm up
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*15 yard broad jumps*

Skill
Movement standards

WOD
TK
20 minute AMRAP
8 Strict Pull-ups
8 Box Jumps w/ 30” m/36"
12 KBS w/53 m/70

Friday, September 25, 2015

Friday 9/25 Week#5 Volume



Gymnastic #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
HSPU

WOD
2 minutes max effort
-HSPU
2 minutes rest
-GHD back ext
2 minutes rest
-Pull ups

Thursday, September 24, 2015

Thursday 9/24 Week#5 Volume



Warm up & Skill
Rowing technique (basic)
2 minute row

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

WOD
4 rounds of
50 KBS w/35 m/53
1K row

Wednesday, September 23, 2015

Wednesday 9/23 Week#5 Volume



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

Partner WOD
16 minute ping pong
7 Stone G2S
7 Burpees
7 TTB

Tuesday, September 22, 2015

Tuesday 9/22 Week#5 Volume


Warm up
The complex
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
Movement standards

WOD
3 rounds for time:
400m run
30 jump lunges

Monday, September 21, 2015

Monday 9/21 Week#5 Volume


Warm up
3 minutes jump rope 10 singes/10 doubles
10 RDLs
10 good mornings
10 OHS
10 dips
10 pull ups

Skill
Shoulder to OH

WOD
3 minute AMRAP
-Shoulder to OH w/65 m/95
Rest 3 minutes
-Deadlift w/115 m/185

Saturday, September 19, 2015

Hero Saturday 9/19 Week#4


Warm up
Band sprinting drills
1 mile run

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Burpee muscle ups

WOD
Taylor
4 Rounds for time of:
400m Run
5 Burpee Muscle-ups


Friday, September 18, 2015

Friday 9/18 Week#4 Loading


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

Skill
Partner yoke push and pull

Partner WOD
15 minute ping pong
15m yoke push with partner’s body weight
15m yoke reverse drag with partner’s body weight

Thursday, September 17, 2015

Thursday 9/17 Week#4 Loading


Warm up
800m run

Gymnastic holds
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle

Skill
Deadlift

WOD
10 minute AMRAP
3 weighted dips
3 deadlift w/ 1.5x body weight m/ 2x body weight



Wednesday, September 16, 2015

Wednesday 9/16 Week#4 Loading


Wednesday
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
DB snatches

WOD
For time:
21-15-9
Single DB walking lunges w/45 m/70
DB snatches w/45 m/70
Double unders

Tuesday, September 15, 2015

Tuesday 9/15 Week#4 Loading


MB warm up
3 minutes practice double of triple unders

1x
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Strict press & stone carry

WOD
20 minute AMRAP
7 strict press 
20m stone carry 


Monday, September 14, 2015

Monday 9/14 Week#4 Loading



Monday
Warm up
The Complex
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
Movement standards

WOD
Fat Cindy
15 minute AMRAP
(w/25# vest m/45# vest or w/25 DB & plate m/45# DB & plate)
5 pull ups
10 push ups
15 squats


Saturday, September 12, 2015

Saturday 9/12 Week#3 Speed




Warm up
Rowing technique #2
3 minutes of rowing

-Break down of the stroke
-Pacing
-Builders
-Bell curve

3 minutes of rowing

Skill
Movement Standards



911 memorial WOD (Partner WOD)
For Time:

2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pullups
11 Power Cleans (165/115)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (165/115)
11 Push Jerks (135/95)
2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11. The 2001M row or run represents the year the attack took place. The 11 Reps of 9 exercises represent the date.


Friday, September 11, 2015

Friday 9/11 Week#3 Speed




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

Snatch technique

WOD
5x
30:30
-SDHP
-OHS
-Power snatch
(w/45 m/75)

Thursday, September 10, 2015

Thursday 9/10 Week#3 Speed


The CrossFit Warm up
3x
15 reps of: 
Samson Stretch (15-30 seconds)
OHS
GHD sit ups
GHD back ext
Pull ups 
Dips

Skill
Movement standards

WOD
For time:
Burpees 15-10-5
Push ups 15-20-25

Wednesday, September 9, 2015

Wednesday 9/9 Week#3 Speed



Warm up
Agility Complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*15 yard broad jumps*

Skill
DB snatch

WOD
25 minute Ping pong
100m run (each)
10 dips (each)
10 DB snatch (each) w/45 m/70