Sunday, January 29, 2017

WEEK 6 Jan 30 to Feb 03, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD



MONDAY  30
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emomo 12 min 
Odd min) 1 snatch pull + 1hang power snatch +
 1hang snatch  + 1 ohs  (70% of snatch )
Even min) 20 sec high plank + 10 sec for side 
lateral plank 
L1 
emom 12 min 
Odd min ) 1 snatch pull + 2 hang power snatch + 
2 ohs  ( Efficient technique weight )
Even min) 25 sec plank 
L2 
C)WOD 
amrap 12 min 
15 t2b 
10 dead lift 95/65 lb 
5 power snatch 95/65 lb 
L1 
amrap 12 min
15 K2e 
10 dead lift 
5 hang power snatch 75/55 lb 
L2
D)ACCESSORIES + GYMNASTICS 
3x12 simulate dead lift banded
https://www.youtube.com/watch?v=2RhEvG48wEk
4x2 for legg (negative front level 1 legg)
https://www.youtube.com/watch?v=cy5gQc0Mcf4
L1
FOAM ROLL 
4 min to work on the pains
TUESDAY 31
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)work for 15 min 
back squat 
70% 2x2 75% 2 80%2x2 85%3x2 
L1
work technique back squat for 15 min 
5,5,5,5,5
(go up the wight in each set) 
L2 
C)WOD 
50 cal row 
40 wall ball 
30 sdhp  95/65 lb 
20 burpees over the bar 
30 sdhp 
40 wall ball 
50 cal row 
L1
WOD 
30 cal row 
30 wall ball 
20 sdhp  75/55 lb 
20 burpees over the bar 
20 sdhp 
30 wall ball 
30 cal row 
L2
D)ACCESSORIES + GYMNASTICS 
3x1/1 Left / right
https://www.youtube.com/watch?v=mXov6pfkTQw
3x12/12 for side drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
complete 70 Openings with band
L1
FOAM ROLL 
4 min to work on the pains


WEDNESDAY  01
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emome 12 min 
Odd min) 1 clean pull + 1 hang power clean + 
1 hang squat clean + 1 fronst squat  ( 75% of clean)
Even min) 10 sec for side high cross plank 
L1 
emom 12 min 
Odd min) 1 clean pull + 2 hang power clean + 
2 front squat  (Efficient technique weight)
Even min) 5 sec for side high cross plank 
L2
C)WOD 
10 ohs 95/65 lb 
10 box jump over 
10 thrusters 95/65 lb
10 power clean  135/95 lb
20 burpees pull up 
10 power clean 
10 thrusters
10 box jump over 
10 ohs
L1 
WOD
10 ohs 75/55 lb 
10 box jump over 
10 thrusters 75/55 lb
10 power clean  95/75 lb
20 burpees K2C 
10 power clean 
10 thrusters
10 box jump over 
10 ohs
L2
D)ACCESSORIES + GYMNASTICS 
complete 35 strict pull up 
complete 1:40 min ring soport hold 
L1
FOAM ROLL 
4 min to work on the pains

THURSDAY 02
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)practic snatch balance  for 15 min (go up the wight )
https://www.youtube.com/watch?v=_l0m8kIR59Q
L1 
practic snatch + ohs for 15 min (go up the wight) 
You chose a training session depending on how you feel
C1 or C2 
C1) (low intensity ) 
4  rounds 
500 m row 
30 sit up
3 min bike 
20 push up 
2 min rest for round 
C2) ( High intensity ) 
6 rounds 
12/10 cal row ( fast )
00:30 sec max reps thrusters  75/55 lb 
2 min rest for round 
L2
D)ACCESSORIES + GYMNASTICS 
4x12 reps raises to the plate 
https://www.youtube.com/watch?v=nbOYvr3JNw8
4x35 sec superman hold 
L1 FOAM ROLL 
4 min to work on the pains

FRIDAY 03
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)work for 15 min 
dead lift 
5,5,5,5,5
(go up the wight in each set) 
L1
work technique fot 15 min 
dead lift 
5,5,5,5,5
(go up the wight in each set) 
L2
C)WOD
800 m run 
2 min rest 
amrap 4 min 
10 kb swing 55/35 lb 
1 rope climb 
2 min rest 
amrap 4 min 
10 push up 
5 goblet squat 70/55 lb 
2 min rest 
800 m run 
L1
WOD
400 m run 
2 min rest 
amrap 4 min 
10 kb swing 35/25 lb 
4 ring row 
2 min rest 
amrap 4 min 
10/8 push up 
5 goblet squat 55/35 lb 
2 min rest 
400 m run 
L2
D)ACCESSORIES + GYMNASTICS 
3x15 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x10/10 lunges with 2 kb in farmmer  55/35 lb 
L1 FOAM ROLL 
4 min to work on the pains

Sunday, January 22, 2017

WEEK 5 Jan 23 to Jan 27, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD


MONDAY  23 jan 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2 
B)every 2 min 10 rounds   
Odd  min ) 5 back squat 75% + 20 sec high plank 
(go up the wight in each round)
(even min) 6 double kb strict press 55/35 lb 
L1
B)every 2 min 10 rounds   
Odd  min ) 5 back squat  + 20 sec plank 
(even min) 6/6 kb strict press whit KB single arm 35/25lb 
L2
C)WOD 
AMRAP 14 min 
400 m run 
30 squat clean 95/65 lb 
20 pull up 
L1 
AMRAP 12 min 
200 m run 
15 hang squat clean 65/55 lb 
15 ring row 
L2
D)ACCESSORIES + GYMNASTICS 
3x10 simulate deadlift banded
https://www.youtube.com/watch?v=2RhEvG48wEk
4x2 for legg (negative front level 1 legg)
https://www.youtube.com/watch?v=cy5gQc0Mcf4

TUESDAY 24 jan 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2/L1 
B)emom 10 min 
5 power snatch L2(75/65) L1(65/55)
Efficient technique
L2
C)WOD 
1-2-3-4-5-6-7-8-9-10 
A.kb swing 55/35 lb 
burpees box jump over 
L1
10-9-8-7-6-5-4-3-2-1
burpees box jump step
sit up 
R.kb swing 35/25 lb 
L2
D)ACCESSORIES + GYMNASTICS 
3x1/1 Left / right
https://www.youtube.com/watch?v=mXov6pfkTQw
3x10/10 for side drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
complete 70 Openings with band



WEDNESDAY  25  Jan 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 mim hips mobility 
L2 
B)Every 2 min 10 rounds 
Odd min ) 5 front squat 75% + 10 sec for side lateral 
high plank (go up the wight in each round) 
(even min) 3 push press + 2 split jerk Behind the neck
 + 5 sec hold up in the last rep 
(go up the wight in each round) + 12 sit up 
L1 
B)Every 2 min 10 rounds 
Odd min ) 5 font squat + 10 sec for side lateral plank 
(go up the wight in each round) 
(even min ) 3 push Press + 40 sec practice double 
unders 
L2
WOD 
1 min hand stand hold ( in the wall )
20 ohs 95/65 lb 
20 push up 
200 m run 
20 push up 
20 ohs 95/65 lb 
1 min hand stand hold ( in the wall )
L1 
30 sec hand stand hold ( in the wall )
20 front squat 65/55 lb 
15 push up 
200 m run 
15 push up 
20 front squat 
30 sec hand stand hold ( in the wall )
L2
D)ACCESSORIES + GYMNASTICS 
complete 30 strict pull up 
complete 1:30 min ring soport hold



THURSDAY 26  Jan 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2/L1 
B)practic snatch for 15 min 
You chose a training session depending on how you feel
C1 or C2 
C1)recovery wod 
5 or 4 or 3 rounds ( slow pace )
500 m row 
1 min rest 
2 min bike 
30 sec rest  
………………..
50 sit up for time + 2 min plank 
C2)L2
amrap 17 min 
2/4/6/8/10……
jump over the bar 
dead lift 135/95 lb 
t2b 
L1
amrap 15 min 
2/4/6/8/10……
double unders 
dead lift 95/75 lb 
K2c 
D)ACCESSORIES + GYMNASTICS 
4x10 reps raises to the plate 
https://www.youtube.com/watch?v=nbOYvr3JNw8
4x30 sec superman hold 
FRIDAY 27 jan 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2/L1 
B)emom 10 min 
5/4 power clean and jerk L2(95/65  lb) L1(65/55)
Efficient technique
L2 
C)WOD 
for time
2 rope climb 
10 tire flip
15 wall ball 
4 rope climb 
12 tire flip 
20 wall ball 
6 rope climb 
14 tire flip 
25 wall ball 
L1
for time
2 rope climb ( From the floor to stand )
8 tire flip
15 wall ball 
4 rope climb 
10 tire flip 
20 wall ball 
6 rope climb 
12 tire flip 
25 wall ball 
D)ACCESSORIES + GYMNASTICS 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x10/10 lunges with one kb in rack  55/35 lb 

Sunday, January 15, 2017

WEEK OF JAN 16TH TO 20TH 2017

MONDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%
C.
Three rounds for time of:
30 Double unders
12 Pull-ups
45/25 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps

TUESDAY
A. Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow  + 20 air squats
B.
Deadlift
5x8xME.
C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)


WEDNESDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups
B.
Every two minutes, for 20 minutes (10 sets):
Split 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.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees

THURSDAY – REST DAY (LIGHT)
WARM UP
2x 800M RUN
TABATA SIT UPS 
WOD
Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes


FRIDAY
A. Warm up - Row 500m
B. Tech work – CLEANS  Clean- Mid Clean- Hi Hang
 (light load) – 6 min
Then
EMOM  for 10 min  (10 sets):
Cleans – Max effort
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. WODANGIE!!!
 100 push ups
 100 pull ups
 100 sit ups
 100 squats           (30 min cap!!)

Sunday, January 8, 2017

WEEK 4 Jan 9 to Jan 13, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD



MONDAY  jan 09 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)EVERY 90 sec for 15 min 
Odd  min ) 1 power snatch + 1 hang power snatch + 
1 high power snatch  ( start with 60% for snatch and 
go up the wight in each round)
couple min )  2 back squat 
( start with 70% and go up the wight in each round ) 
L1)
Odd  min )  4 hang power snatch + 15 sec high plan 
(75/55) 
couple min ) 8 gobblet squat with kb + 15 sec superman
hold (go up the wight in each round)
L2)
C)WOD 
amrap 3 min 
20 american swing 55/35 
20 oh lunges with plate 35/25 lb 
20 sumo dead lift high pull  95/65 lb 
20 push press 
1 min rest 
amrap 4 min 
20 oh lunges with plate 35/25 lb 
20 sumo dead lift high pull  95/65 lb 
20 push press 
20 american swing 55/35 
1 min resp 
amrap 5 min 
20 sumo dead lift high pull  95/65 lb 
20 push press 
20 american swing 55/35 
20 oh lunges with plate 35/25 lb 
L1)
C)WOD 
amrap 6 min 
20 Russian swing 35/25 
20 oh lunges with plate 15/10 lb 
20 sumo dead lift high pull  65/55 lb 
20 push press 
2 min rest 
amrap 5 min 
20 sumo dead lift high pull  65/55 lb 
20 push press 
20 american swing 35/25 
20  lunges with plate In the chest 15/10 lb 
L2)
D)ACCESSORIES + GYMNASTICS 
3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be
30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
2x12 V up 


TUESDAY jan 10 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)emom 12m 
Odd min) 2 push press + 2 push jerk  
cuuple min) 10 drop plank , Left side another round 
right side 
https://www.youtube.com/watch?v=U9iNmlA2xCI&feature=youtu.be
L1)
Odd min) 2 strict press + 2 push press 
cuuple min) 10 sec lateral plank , Left side another round 
right side 
L2)
C)WOD 
50 Du 
3 power clean 145lb/ 115 lb 
12 ring dips 
18 box jump  24"/20"
50 Du 
6 power clean 
15 ring dips 
15 box jump 
50 Du 
9 power clean 
18 ring dips 
12 box jump 
L1)
60 sigles jump rope 
10 power clean 75/55 lb 
10 push up 
18 box jump  20"/18"
60 sigles jump rope 
10 power clean 
12 push up 
15 box jump 
60 sigles jump rope 
10  power clean 
15 push up 
12 box jump 
L2
D)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall  1 min rest 
Between round
3X 15 face pull 
https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel 
https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be


WEDNESDAY  jan 11
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)every 2:30 min 4 rounds 
4 Dead lift 80% + 6/6 row whit Kb heavy 
L1)
emom 10 min 
Odd min) 6 ring row + 10 sit up 
couple min) 10 sumo dead lift kb + 10 superman 
L2)
C)WOD 
AMRAP 9 min 
2-4-6-8-10……
wall ball 
t2b 
2 min rest 
3 rounds 
15 power snatch 65/55 lb 
10 burpees over the bar 
2 min rest 
600 m row for time 
L1)
C)WOD 
AMRAP 7 min 
2-4-6-8-10……
wall ball 
t2b 
2 min rest 
2 rounds 
12 hang power snatch 45/35 lb only bar 
8 burpees 
2 min rest 
400 m row for time 
L2)
D)ACCESSORIES + GYMNASTICS 
2x 15/10 sec ring soport hold 
2x 10/8 rings push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be
THURSDAY jan 12
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
B)12 min technic kipping pull up 
L2)
C)WOD triathlon
 (You can start in any exercise )
7 min bike ( 75% ) 
6 min row ( max cal ) 
1200 m run 
L1)
6 min bike 
5 min row ( max cal ) 
800 m run 
L2)
D)GYMNASTICS 
L2) complete 2:30 m L st ( Stretched legs )
L2)3x max effort ring row 
1x max effor push up whit plate 35/25 lb 
FRIDAY jan 13
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)12 min practice 
SQUAT SNATCH ( go up the wight ) 
L1)
12 min practice 
HANG SQUAT SNATCH 
L2)
C)WOD 
emom 15 min 
3 pull up 
6 push up 
9 air squat 
L1)
emom 12 min 
3 K2c 
10 sec high plank 
5 air squat 
L2)
D)ACCESSORIES + GYMNASTICS 
2x 4/2 wall climb 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x15 internal band rotation 
https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be
3x10 external rotation with band 
https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be