CrossFit 585 | Workout Of The Day

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UB Press Endurance+ AL

Mon 01.07.13 3 Sets Shoulder Press. Push Press. Push Jerk 5.5.5 -rest 2 min + 3 Sets AFAP 7 Thrusters @ 95/65 Row 200m -Rest 5 min

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Fitness Tester

Fri 01.04.13 Row 1000m 100 Double Unders Row 1000m We will test this now, and at the end of our Nutritional/Lifestyle Challenge. If you miss this class, we can make it up on Saturday or the beginning of next week.

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“Work”

Thurs 01.03.12 For total reps: 5 Min – Burpees 4 Min – Row Cals 3 Min – Back Squat 225/185 2 Min Pull Ups 1 Min Ring Dips

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CP Capacity

Wed 01.02.12 15-12-9 For time: Deadlift @ 70% 1RM HSPU to 6” Depth (kipping allowed) — Substitution: 21-15-9 DeadLift @ 50% RM Push Ups

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Sunday Skills w/Adam

Sun 12.30.12 Skills of the Day:  – Snatch Pull – Power Snatch  – Basic Squat set-ups Curriculum: -Warm up: General, foam roll, agility-Skill of the day: Concepts/application, drills, common mistakes -Practice Skill-Cool down/Discussion Goals: -Increase proficiency in the more technical movements-Decrease time constraints that limit true practice (adequate rest, time for instruction/drill/feedback) What it is… A […]

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Lactic Power

Sat 12.29.12 A1) 30 sec Max Double unders or intense scaled movement (step up, bounding bar jump, high knee etc.). A2) HPC cluster: 4 reps (generally unbroken) x 4 sets resting bar for 10 seconds in rack position -Rest 90 sec, 3 or 4 sets, any drop in weight = 5 Burpees -@ 100% speed […]

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Tabata Mashup

 Fri 12.28.12 Tabata Mash up -Pull Up -Push Up -Sit up -Squat – 20 Seconds work/10 seconds rest (32 total rounds)

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An. Power +Strength/Injury Prevention

  Thurs 12.27.12 A) Power Thruster: 10 sets x 3 reps @ 30 to 50% -~ 45 sec active rest btw sets   B1) Sumo-Dead lift x 6 B2) 20 Bounding bar jumps (10 for basic) -90 to 120 sec rest, 5 sets   C) 3 x 15 of each: Back Extensions, reverse flyes, Push […]

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Skill/Muscular + Lactic Endurance

Wed 12.26.12 A) OHS Practice 10 min: 3 to 5 rep sets, controlled with pause at bottom (no motion)   B1) Front Squat x 12 to 15 reps (start at ~65% and work up as needed, failure to make rep range results in 10 burpees) B2) Pull Ups x 8 to 12 (Basic = Strict, […]

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