THIS WEEK AT 911 CROSSFIT
Wods by Jim Sayih
MONDAY - OCT 26
A.
Every minute, on the minute, for 12 minutes:
Minute
1 – 10 Handstand Push-ups
Minute
2 – 12 Pistols (alternating)
Minute
3 – 40 Double-unders
B.
Every minute, on the minute, for 6 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3
sets):
Front Squat
1x1x90%
1x1x95%
1x1x97%
C.
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
TUESDAY -OCT 27
A.
Push Press
1x8x75%
B.
Split Press
1x5x20%
1x4x25%
1x3x35%
1x2x45%
1x1x55%
C.
Every
two minutes, for 14 minutes (7 sets):
Split
Jerk
1x3x70%
D.
Five
rounds, not for time, of:
6
Bar Muscle-ups
Handstand
Hold, 45 seconds
L-sit,
30 seconds
WED
- OCT 27
A.
Every minute, on the minute, for 8 minutes:
Minute
1 – 10 reps INVERTED ROW
(MAY
USE A BOX TO ELEVATE YOUR FEET)
Minute
2 – 30 SEC OLYMPIC PLANK (Michael Shuma's style, arms extended in front
of you as far out as possible)
B.
Every
two minutes, for 20 minutes (10 sets):
Clean
+ Push Press + Push Jerk
Coach's
Notes:
Let
feel dictate the load. If you feel good, push the weight. If you feel a little
slow or off, keep the weight light and work on speed and mechanics.
C.
21-15-9
reps for time of:
24/20″
Box Jump-overs
115/75
pound Overhead Squat
THURSDAY
- OCT 28
Rest
Day
A.
Come
in and complete a training session that you missed on Monday, Tuesday or
Wednesday.
Or…
Aerobic Restoration
Perform
20 to 30 min of one of the following at approximately 70% effort:
–
Row (focus on efficient mechanics and a low stroke per minute rate)
–
Spin (up and down moves )
B.
–
Choose some of the Thoracic Mobility Drills - spend 6 minutes with them.
–
Choose 2-3 Lower Body Mobility Drills - spend 8 min
–
Choose 1-2 Upper Extremity Mobility Drills - spend 6 min
12 Bar Facing Burpees
Rest 2 minutes
FOUR
ROUNDS, each for time, of:
Row
500m
15 Banded push ups https://www.youtube.com/watch?v=rX-rWx0Ujzo
185/135 pound Power Clean, 6 reps
FRIDAY OCT 29TH
A.
Four rounds, not for time, of:
HOLLOW ROCKS - 30 reps
BIRD DOG 10 reps https://www.youtube.com/watch?v=V_TXceHO6n8
10 One-legged Kettlebell Deadlift (each leg)
B.
Every 90 seconds for 15 minutes (10 sets):
Back Squat
1x2x80%
Then…
Back Squat
1x8x50%
C.
Every minute, on the minute, for 10 minutes:
Deadlift
1x3x70%
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