CrossFit South Rockland

Thursday, March 31, 2016

Thursday Week#1 Loading


Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3

Skill
Movement standards

WOD
3 rounds of:
400m MB run w/14 m/20
30 wall ball shots w/14 m/20


Wednesday, March 30, 2016

Wednesday Week#1 Loading



MB Warm up #2                                                  
4x
Lateral shuffle MB tosses
MB rotations
Partner wall ball shots

Skill
Viper press

Partner WOD
10 minute Ping pong
7 Viper press w/45 m/75
40m log carry w/45 m/75
7 log squats w/45 m/75


Tuesday, March 29, 2016

Tuesday Week#1 Loading



Warm up
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:
40m DB shuttle run
5 DB pull ups
(w/30 m/50)


Monday, March 28, 2016

A neuroscientist says there’s a powerful benefit to exercise that is rarely discussed



Monday Week#1 Loading



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

Clean technique (add jerk if necessary)

WOD
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk
(W/155 m/225)

Saturday, March 26, 2016

The Process... What's yours???

Open Week #5 Saturday



Warm up
BURGENER 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

WOD
EMOTM for 15 minutes
Snatch
-Hang
-Knees
-Floor

Friday, March 25, 2016

Tight heel cords






Open Week #5 Friday


   00:00             00:00      
 
Download: Low SD HD

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
Equipment 
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
* If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Workout 16.5 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.
Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 65 lb.
Girls use 45 lb.

 
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 45 lb.
Girls use 35 lb.