Archive for November 20, 2014

Friday 20141121Open Class

Posted: November 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Deadlift

5, 5, 5+  70% of 3rm

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WOD:

3 min AMRAP

-200m run

– Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min AMRAP

–  200m Run

– Unbroken Reps OH Walking Lunge (45/25)

Rest 1:30

3 min AMRAP

– 200m Run

– Unbroken Reps Alt DB Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

Scaling Options:

Run -> 150m row

OH Lunge -> weight as needed

DB Snatch -> weight or cleans if shoulder is bad

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Xtra:

4 rounds

2 Sandbag Get-ups per side

30 Sec Banded Hamstring Stretch

Thursday 20141120 Open Class

Posted: November 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of nakathletics.

Bar Muscle Up Progression 2

(or continue pull-up work)

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WOD:

Team workout.  Use a number of stations so each has one member or if more athletes then stations, split into two or three teams.  Reduce stations from the bottom.   For example if you have 4 athletes, then use 200m run, push-ups, GHD, & air squats.  The run is the indicator to switch stations.  When the running athlete finishes, athletes rotate to next station.  In our example, the air squat athlete would start 200m run.  Each athlete does five rounds of each station.  Score is total reps on body weight movements.

CF team Body Weight Circuit

5 rounds for reps

200m run

Push-ups

GHD sit-up

Air squats

Pull-ups

Double-Unders

Scaling Options:

Push-ups> knees as needed

GHD > butterfly sit-up

Pull-ups > Jumping pull-ups

Double-unders have no sub.  You work DU during your slot.

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Xtra:

yoga stretches

7 stretches

1. Downward-facing Dog

2. Child’s Pose

3. Pigeon Pose

4. Triangle Pose

5. Cat and Cow Pose

6. Upward-Facing Dog (forward fold)

7. Cobra (Upward-Facing Dog)