CrossFit 585 | Workout Of The Day

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Tuesday 04.02.13

Fitness A. 4 Sets of: DL 5-7 Reps  @ 31X1 Rest 30 sec Ring Rows 6-8 reps @ 30X1 Rest 30 sec  B. 5 Rounds for time: 10 HPC 75/55 15 Box Jump Step Downs 18/12” 25 Mountain Climbers  Performance A. 15 Min to find Snatch 1RM B. 4 Sets @ 100% 10 TNG PC @ […]

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13.4 Makeup or Row/AD Intervals

Monday 04.01.13 Fitness + Performance Make up 13.4 or Row 45 sec @ 85% Row 45 sec @ 50% X 8 sets + AD 45 sec @ 85% AD 45 sec @ 50% X 8 sets

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13.4

Friday 03.29.13 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… Weight is as follows: Competition: 135/95 (Toes-to-Bar) Veteran: 95/65 (Knees-to-Elbow) Rookie: 75/45 (Knee […]

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Hang C+J/KBS

Wed 03.27.13 Fitness and Performance A. 5 Hang Clean and Jerk EMOM for 10 Min – Use 50-60% of 1RM B. 3 Rounds @ 85-90% effort 25 KBS 53/35 20 Burpees 50 Double Unders (sub fast step-ups) – Rest 2 Minutes between rounds

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Walking Lunges + Thruster/Burpee

Tuesday 03.26.13 Fitness A. 3 sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Turkish Get-Ups x 2-3 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate after each completed movements 12 min, as many rounds and reps as possible of: […]

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Bench+

Monday 03.25.13 Fitness A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Kettlebell Swings x 20-25 reps Rest 60 seconds Partnered Leg Tosses x 15-20 reps Rest 60 seconds B. For time: 3 rounds of: Push-Ups x 8 reps Hanging Leg Raise X10 reps Box Jump Step Downs x 12 […]

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Nova Open 13.3

Fri. 03.22.13 Competition 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups (Pull-ups for ladies) Veteran 12 minute AMRAP of: 120 Wall balls 60 Double-unders 30 Pull-ups Rookie 12 minute AMRAP of: 90 Wall balls 90 Step-ups 30 Burpees

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13.3 Prep

Thursday 03.21.13 Fitness + Performance Open 3.13 Prep Work on movements and break a light sweat. 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups

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Alliance Jiu Jitsu

Developing Champions On and Off the Mats I just returned from Alliance Jiu Jitsu Headquarters in Atlanta where I took the Alliance Level I Instructors Course. This course was hosted by Alliance leader Romero Jacare Cavalcante and World Champion Lucas Lepri. While getting there became a bit of a feat after a delayed flight and […]

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