CrossFit South Rockland

Saturday, December 30, 2017

Hero Saturday

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Posterior Chain Warm up
400m run

Dead bug complex

Plank complex


Skill
Deadlifts

WOD
Sham

7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

Friday, December 29, 2017

TEST WEEK 12/29 Friday (Speed Skill)


Gymnastics #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 handstand holds
-Strict TTB
-Close grip OHS

Skill
Movement standards

TEST
(G) Test 19#
1 minute MAX effort

HSPU

(G) Test #7
1 minute max effort TTB

(G) Test #6
B2B Tabata squats

Low score

Thursday, December 28, 2017

TEST WEEK12/28 Thursday (Volume/ Mental Toughness)


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
Split jerk

WOD
A- 5x 2
Split jerk

B- 30 minutes MAX distance row


GoFit
Warm up
Rowing Technique 1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

Skill
Shoulder to OH

WOD
20x
20:40
-Shoulder to OH
-Rowing

Wednesday, December 27, 2017

TEST WEEK 12/27 Wednesday (Pacing)


MB Warm up #1
3 minutes practice double of triple unders

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

Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

Skill
HSPU

WOD
CrossFit Open 16.4 & 17.4
13 minute AMRAP:
55 Deadlifts w/155# m/225#
55 Wall ball shots w/14# m/20#
55 Calorie row
55 HSPU


Tuesday, December 26, 2017

TEST WEEK 12/26 Tuesday (Sole Lift/ Go!)



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)

Skill
Squat clean thruster

WOD
A- 5x
Squat clean thruster

B- Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap

GoFit
Warm up
Agility complex
800m run

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

Skill
Movement standards

WOD
5x
30:30
-Battle ropes
-TTB
-Burpees
-Box jumps