CrossFit South Rockland

Friday, March 31, 2017

Friday 3/31 (Volume/ Go!)


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

(Execute warm up in a wave fashion 3 rounds each movement)
Clean technique
Tall Clean High-Pull
Muscle Clean
Front Squat
Thruster

Skill
Squat clean thruster

WOD
5 minute AMRAP

Squat clean thruster (w/95 m/135)


Thursday, March 30, 2017

Thursday 3/30 (Load/ Pace)


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
Weighted dip

WOD
5 rounds of:
200m plate run w/25 m/45
3x stairs w/25 m/45
4 weighted dips

GoFit
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
KB SDHP

WOD
8x
1 minute work: 40 seconds rest
-Row for calories
-Box jumps/ step ups


Wednesday, March 29, 2017

Wednesday 3/29 (Speed/ Skill)


Partner Shoulder Health
4x 7
Angel wing complex

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
Strict hollow body pull ups

Partner WOD
15 minute tag
100m sprint
6 strict hollow body pull ups
4 power jerks w/105 m/155

*No measure focus on skill

Tuesday, March 28, 2017

Tuesday 3/28 (Volume/ Mental toughness)


Warm up
800m run

2 rounds of:
(In a rabbit game fashion)
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
Deadlifts/ Focus on unbroken sets (scale if necessary)

WOD
3 rounds of:
50m walking lunges
25 deadlifts w/95 m/135

*15 minute time cap


GoFit
Warm up
800m run

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

Skill
KB SDHP

WOD
12x
30:30
-Walking lunges

-KB SDHP