CrossFit South Rockland

Saturday, September 30, 2017

Hero Saturday

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


Warm up
Barbell complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
Movement standards

WOD
Rankel

20 minute AMRAP
6 Deadlifts w/155 m/225
7 Burpee Pull-ups
10 Kettlebell Swings w/53# m/70#
200m Run


Friday, September 29, 2017

Friday (Speed/ Go!)


Warm up 
Rowing technique #3
2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

Skill
Body and hand positioning for double unders

WOD
3 rounds for time:
17 calorie row
65 double unders
* 7 minute time cap


Thursday, September 28, 2017

Thursday (Volume/ Skill)


Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)

Split snatch Warm up
5x
Bar on back press force the extension
Stationary OHL/ front rack lunge alternating with a 3 second pause


Split snatch/ clean technique
Jump and shrug
*Scare crow (snatch only)
Muscle snatch/ clean
Drop snatch/ clean in split position alternating legs
Split snatch/ clean

Skill
Rope climbs

WOD
20 minute AMRAP
10 split snatch alternating legs w/65 m/95
4 rope climbs

GoFit
Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Skill
KB SDHP

WOD
5x
20:40
-Push ups/ HSPU
-KBS
-Jump lunges
-KB SDHP


Wednesday, September 27, 2017

Day#45 (Loading/ Mental Toughness)


Warm up
TEAM KB/DB plank relay
800m run

KB/DB plank relay
Midline and shoulder reinforcement drill

Skill
DB snatches & single arm OH walking lunges

WOD
16 minute ping pong
15m single arm OHL right
7 DB snatches left
25m waiter walk right
15m single arm OHL left
7 DB snatches right
25m waiter walk left


Tuesday, September 26, 2017

Happy 40th Coach

Day#44 (Sole Lift/ Pace)


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)

A- 5x squat clean thruster

Skill
Bar muscle up

B-10 minute AMRAP
200m run
7 bar muscle ups

GoFit
Warm up
Gymnastic holds
600m run

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

Skill
Movement standards

WOD
4x
1 minute work: 30 seconds rest
-Shuttle run
-Pull ups/ ring row
-TTR