Posts tagged Fitness
Workout of The Day 150604

Weightlifting

Push Jerk (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Scapular Stabilization and Strengthening 

     Focus:
         Iron Scap

Metcon

Metcon (No Measure)

     OTM8:
         2 Double KB Cleans 53/35#
         3 KB Shoulder To Overhead
         4 KB Front Rack Lunge

     L/R = 2 reps

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Workout of the Day 150519

Mobility

     Focus:
          T-Spine
          Anterior Compartment

Weightlifting

Bench Press (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon (AMRAP - Rounds and Reps)

     AMRAP15:
         60 Double Unders
         30 Parallette Pass Throughs
         15 Burpee Wall Balls 20/14#

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Workout of the Day 150511

Weightlifting

Deadlift (2 Clusters 3@85%, 2@90%, 1@95%)

     % based off 90% of 1RM
     :30s Rest Between Set
     4min Rest Between Clusters

Mobility

     Focus:
         Posterior Chain
         Ankle
         Plantar Tissues

Metcon (Time)

     For Time: CAP20
         2K Row
         1 Mile Run
         100 Double Unders

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Workout of the Day 150430

Weightlifting

Bench Press (3 Clusters**)

     % based off 95%
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon

Metcon (Time)

     For Time:Cap18
         1200m Run
     Then
         13-11-9 Reps of:
             Overhead Squat 75/55#
             Chest to Bar Pull-Ups
             Hi-Low Planks

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Workout of the Day 150416

Movement Preparation 

     2 Rounds
         10 Tempo (333) Air Squart
         10 Barbell Good Mornings

Weightlifting

Sumo Deadlift (3 Clusters 3@65%,2@70%,1@75%)

     % based off 90%
     30sec Rest Between Set
     3min Rest Between Clusters

Metcon

Metcon (Time)

For Time: CAP20
     1 RFT:
         600m Med Ball Run
         30 Air Squats
         30 Med Ball Slams
     2 RFT:
         400m Med Ball Run
         20 Push-Ups
         20 Med Ball Slams
     3 RFT:
         200m Med Ball Run
         10 Sit-Ups
         10 Med Ball Clean

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Workout of the Day 150415

Movement Preparation 

     Mobility
     Technique Review
     Barbell Progression

Metcon

Metcon (No Measure)

OTM20
     Odd:
         3 Clean & Jerks @65%*
     Even:
         3-5 Strict Pull-Ups**

     *Keep TnG
     **Add Weight if Possible

Cash Out 

Mid-Line Stability (2x)

     10 Candle Sticks
     20 sec L-Sit
     30 Hollow Rocks

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Workout of the Day 150402

Plyometrics

Broad Jumps (Distance)

     *3 Attempts Score Furthest Jump

Capacity Test 

1: 2min Max Pull-Ups (AMRAP - Reps)

     3min Rest
     *Max UB Pull-Up Followed by Max
     Pull-Up in Allotted Time

2: 1min Max Lateral Hops (AMRAP - Reps)

     3min Rest

3: 2min Max Wall Balls (AMRAP - Reps)

     3min Rest

Gymnastics

Super Set:

a: Dips (3x10)

b: Back Extension (3x15)

c: Hollow Rocks (3x20)

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Workout of the Day 20150225

Throws

Metcon (No Measure)

Shot Put Throw Practice

Left Hand Shot
Right Hand Shot
Chest Throw

Stay light, focus on form.

Metcon

Metcon (Time)

Complete The Following For Time in 15 Minutes...

500M Row
8 Clean and Jerks 135/95
500M Row
6 Clean and Jerks 135/95
500m Row
4 Clean and Jerks 135/95
500m Row
2 Clean and Jerks 135/95

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Workout of the Day 20150224

Tomorrow at Goose Island CrossFit in Chicago, Illinois

Weightlifting

Push Press (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Reps)

Snatch (Rep Cycle Snatch Practice)

3 Rounds Hang Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Snatch
:20 ON :40 OFF

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Workout of the Day 20150220

 

Weightlifting

Shoulder Press (5x8@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete the following in the designated time domains...

Minutes 0-3 - Accumulate :30 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 4-6 - Accumulate :60 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 7-9 - Accumulate :90 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 10-12 - Accumulate one max hold for as long as possible in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

*Score Rounds and Reps and pick up where you left off.

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Workout of the Day 20150217

Weightlifting

Back Squat (@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...
30 Parallette Hops
30 H2H Kettle Bell Swings #53/35
30 Box Jumps 24/20

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Workout of the Day 20150216

Gymnastics

Pull-ups 

Skill Review and Progression:

Ring Row
Kneeling Pull Up
Pull Up
Chest to Bar
Bar Muscle Up

Practice and build your skill. Then attempt 4 sets of 5 reps one step below your skill level.

Metcon

Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP

6 Hang Power Cleans 155/115
18 Chest to Bar Pull Ups
54 Wall Balls 20/14

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