WEEKLY UPDATE: JULY 3RD-JULY 9TH

Article Of The Week:
The Importance Of Sheer Absolute Strength:
http://liftbigeatbig.com/the-importance-of-absolute-strength-for-crossfit-athletes/

Video Of The Week:
Ankle Mobility Work For The Week:

Nutrition Information Of The Week:
Meal Prep Sunday!:
http://www.eatthis.com/meal-prep-sunday

Schedule Update:
*Crossfit S3 Will Be Closed All Day July 4th. Enjoy The Holiday With Friends And Family!
*Gymnastics Class Will Be Cancelled On July 4th And Rescheduled For July 7th Friday @ 8AM

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

Monday
Stamina

Warm Up:
2X:
5 Tempo Air Squats @ 30×1
10 Bar Kips
10 KB Halos Each Direction
100 M Run
+
2X:
15 PVC Pass Thrus
15 Around The Worlds

WOD:
A) 27 Minute AMRAP:
800 M Run
15 Power Snatches (75/55)
20 Pullups
25 Wall Balls (20/14)
B) 3 Rounds:
:20-:30 Hollow Rocks/Rest :30
:20-:30 Alternating Supermans/:Rest :30

Tier 2:
A) 27 Minute AMRAP:
400 M Run
12 Alternating DB Power Snatches
12 Wall Balls
12 Ring Rows
B) Same

Tier 3:
A) 6 Rounds:
200 M Run
10 Alternating DB Power Snatches
10 Wall Balls
10 Ring Rows
-Rest 1 Minute Between Rounds-
B) Same; Sub Ab Mats For Hollow Rocks

Cool Down:
1 Minute Foam Roll Quads
1 Minute Down Ward Dog Hold
1 Minute Runner’s Stretch

Purpose: Aerobic Capacity & Sustainability/Muscular Endurance
Focus: Do Not Redline/Find A Consistent 75-80% Pace/Break Before A Few Reps Before Hitting A Max Rep Set

Tuesday
Strength.Speed

NOTE: WE WILL BE CLOSED ON JULY 4TH. ENJOY THE HOLIDAY!

 

 

 

 

Wednesday
Speed.Strength.Stamina

Warm Up:
6 Minute AMRAP:
5 Yoga Pushups
10 Shoulder Taps
10 Scap Pulls
10 1/2 Burpees

WOD:
A1) Strict Pushups: 4X6-10 Reps @ 30×1 Tempo
*Rx+=Handstand Pushups
-Rest :30-
A2) Deadhang Chinups: 4XMax Effort Reps @ 30×1 Tempo
*T2=Ring Rows Or Cage Assisted
-Rest 2 Minutes-
B) 4 Rounds:
12 Push Press (Rx=95/65)(T2=75/55)
500 M Row

Tier 3:
A1+2) Same; Sub Cage Assisted Movements
B) 5 Rounds:
8 Push Press
300 M Row

Cool Down:
1 Minute Couch Stretch
1 Minute Pigeon
1 Minute Forearm Stretch

Purpose: Upper Strength/Moderate Aerobic Power
Focus: Follow Tempo/Only 1 Break On Barbell Tops

Thursday
Strength.Stamina

Warm Up:
10 Spinal Twists
10 Scorpion Twists
10 PVC Good Mornings
10 PVC Toe Taps
10 PVC Sampson Stretch
10 KB Deadlifts

WOD:
A) Deadlift: 4X5-6 Reps @ 20×1 Tempo; Rest 3 Minutes:
B) 10 Rounds:
1 Clean (Rx=205/135)(T2=155/105)
3 Bar Facing Burpees
5 Toes 2 Bar (T2=K2E)
100 M Run

Tier 3:
A) “Same”
B) 7 Rounds:
3 Hang Power Cleans
5 Burpees
7 Ab Mat Situps
100 M Run

Cool Down:
1 Minute Cobra/Child’s Pose
1 Minute Pretzel
1 Minute Banded Lat Pull

Purpose: Strength/Mixed Modality
Focus: Proper Mechanics And Tempo For Deadlifts/Select A Heavy Clean That Can Be Repeated When Fatigued

Friday
Speed

Warm Up:
4 Minute Row @ 70-75%
+
10 Grasshoppers Total
20 Russian KBS
30 Alternating Downward Dog Calf Raises
40 Jumping Jacks

WOD:
A) Skill Work For 20 Minutes: Work On Muscle Ups, Double Unders, Rope Climbs, Handstand Walks, ETC
B) 5 Rounds: (:30 On/:30 Off):
Max Effort Reps Box Jumps (Rx=24/20)(T2=20/16)
Max Effort Reps KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Max Effort Reps DB Manmakers (Rx=40/25)(35/20)

Tier 3:
A) “Same”
B) “Same”- Scale And Sub Movements Accordingly

Cool Down:
1 Minute KB Calf Smash
1 Minute Lax Ball To Scapula
1 Minute Broken Toe

Purpose: Skill/High Power Intervals
Focus: Stay Moving The Entire :30 Interval/Only Break During :30 Rest Intervals Not During Your Work Time

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

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

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