WEEKLY UPDATE: MARCH 20TH-MARCH 26TH

Article Of The Week:
Thoracic Mobility Breakdown:
https://www.boxrox.com/thoracic-mobility-crossfit-training/

Video Of The Week:
The Shoulder Opener:

Nutrition Information Of The Week:
How Do Top Crossfit Athletes Eat?:
http://opexfit.com/august-25-2015/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
200 M Run
+
3X:
4 Empty Bar Behind The Neck Push Press (Snatch Grip)
6 Empty Bar OHS
8 Empty Bar SDHP

WOD:
A) Squat Snatch: 5X3 Reps
B) 7 Minute AMRAP:
12/10 Calorie Row
9 Burpees
6 OHS (Rx=115/75)(T2=95/65)
-Rest 3 Minutes-
C) 7 Minute AMRAP:
12/10 Calorie Row
9 Sumo Deadlift High Pull (Rx=115/75)(T2=95/65)
6 Front Squats (Rx=115/75)(T2=95/65)

Tier 3:
A) Hang Power Snatch: 5X4-5 Reps
B) 7 Minute AMRAP:
100 M OH Plate Walk
10 Calorie Row
8 Burpees; Squat Thrusters
-Rest 3 Minutes-
C) 7 Minute AMRAP:
10 KB Sumo Deadlift High Pull
10 KB Front Squats
10 Calorie Row

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Banded Hip Distraction
1 Minute Banded Shoulder Sink

Purpose: Explosive Power+Strength/MAP Intervals
Focus: Work On Getting Better With Technical Movement/Try To Stay Moving Entire AMRAP; Only Resting During Transitions

Tuesday
Strength.Stamina

Warm Up:
2X:
1 Minute Of Double Unders, Double Under Practice Or Singles
1 Minute Russian KBS
:30 Bar Kips
:30 Push Ups

WOD:
A1) Strict Press OR Close Grip Bench Press:
3X4-5 Reps @ 20X1 Tempo
-Rest 1 Minute-
A2) Strict Pullups: (Rx+=Weighted; T2=Cage Assisted)
3X4-5 Reps @ 20×1
-Rest 2 Minutes-
B) For Time:
100 M Double KB Farmers Walk (Rx=2.0/1.5)(T2=1.5/1.0)
25 Box Jumps (Rx=24/20″)(T2=20/16″)
25 Ring Dips (T2=Box/Banded Dips)
25 Power Clean (Rx=135/95)(T2=95/65)
25 Box Jumps
100 M Double KB Farmers Walk

Tier 3:
A1+2) Same; Ring Rows Max Effort @ 20×1
B) “Same As T2”

Cool Down:
1 Minute BB Calf Smash
1 Minute LAX Ball To Tricep
1 Minute Pretzel Hold

Purpose: Strength/Moderate Aerobic Power W/ATP-CP
Focus: Chipper WOD; Pick A Barbell Weight That Can Be Managed With The Volume Provided

Wednesday
Speed.Strength.Stamina

Warm Up:
5 Grasshoppers Per Leg
10 Squat Toe Holds
10 DB Walking Lunges Per Leg
10 Power Jumps
20 Mountain Climbs Per Leg

WOD:
A) Back Squat: 6X3 Reps @ 80-85% 1RM
B) 12 Minute AMRAP:
12 Deadlifts (Rx=185/125)(T2=135/95)
100 M Run
12 T2B (T2=K2E)
100 M Run
12 Wall Ball (Rx=30/20)(T2=20/14)
100 M Run

Tier 3:
A) Back Squat/Box Squat: 4X5-6 Reps
B) 12 Minute AMRAP:
8 Deadlifts
100 M Run
8 Lying Leg Raises
100 M Run
8 Wall Balls
100 M Run

Cool Down:
1 Minute Cobra/Child’s Pose
1 Minute BB Quad Smash
1 Minute Cat/Camel

Purpose: Strength/Moderate Aerobic Power
Focus: Proper Mechanics, Posture, Alignment & Positioning For Back Squats/ Heavy Wall Ball Today; Push Where You Can/ Do Not Sandbag The Runs Too Much

Thursday
Stamina.Speed

Warm Up:
10 DB Manmakers
30 Jumping Jacks
500 M Row

WOD:
A) Goat Work For 20 Minutes; Work On Muscle Ups, Double Unders, HSPU, Rope Climbs, ETC
B) 5 Rounds:
10 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
15 Ab Mat Situps
25 Double Unders (T2=50 Singles+5 Broad Jumps)
-Rest 1 Minute Between Rounds-

Tier 3:
A) “Same”
B) 5 Rounds:
10 KBS
12 Ab Mat Situps
36 Singles
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Banded Lat Pull
1 Minute Couch Stretch
1 Minute KB Calf Smash

Purpose: Skill/High Aerobic Power Intervals
Focus: Push Each Round Above 90%

Friday
WOD:
Crossfit Games 17.5 OR TBD

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM

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