911 CrossFit

THIS WEEK AT 911 CROSSFIT

Wods by Jim Sayih

OCT 19 - OCT 23

Monday Oct 19th

A.

Three rounds, not for time, of:

5 Muscle-ups (or scale 5 pull ups / ring rows + 5 dips)

Handstand Hold, 30 seconds

Hawaiian squats- 5 (each leg)

B.

Every minute, on the minute, for 10 minutes:

High Hang Snatch

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.

Three rounds for time of:

Run 400m

135/95 pound Overhead Squat, 10 reps

15 Handstand Push-ups

Tuesday Otc 20th

A.

Every minute, on the minute, for 9 minutes:

Minute 1 – 15′ Rope Climb, 2 ascents

Minute 2 – 6 Ring Dips

Minute 3 – 40 Double unders

B.

Every minute , for 10 minutes (10 sets):

Clean x 2 reps

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.

Four rounds for time of:

10 Burpees

115/75 pound Thruster, 10 reps

10 Chest-to-bar Pull-ups

Wed - Oct 21st

A.

Three rounds, not for time, of:

Hollow Rock, 45 seconds

Turkish Get-up, 2 reps (each arm)

12 Pistols (alternating)

B.

4 rounds, not for time, rest 2 min between wods.

Row 1000m

32/24 kg Russian Kettlebell Swings, 25 reps

25 Push-ups

Thr - Oct 22nd

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. 

https://www.youtube.com/watch?v=GlU_o5zWd8Q

– Choose 2-3 Lower Body Mobility Drills  - spend 8 min 

https://www.youtube.com/watch?v=0ZKojB7DVvc

– Choose 1-2 Upper Extremity Mobility Drills - spend  6 min

https://www.youtube.com/watch?v=ntvyIMma86Q

NOTES

Inflammation Maintenance

– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

Nutrition Preparation

– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.

WOD Every minute, on the minute, for 9 minutes:

Minute 1 – 5 strict Chip-ups

Minute 2 – 10 Handstand Push-ups

Minute 3 – L-sit, 30 seconds

Friday -  Oct 23rd

A.

Every minute, on the minute, for 9 minutes:

Minute 1 – 4 Muscle-ups - or scale to 5 pull ups/ ring rolls + 5 dips

Minute 2 – 6 Roll to candlestick  

Minute 3 – 10 Toes to bar

B.

Overhead Squat

5x10xM.E.

C.

Complete as many rounds as possible in 15 minutes of:

Row 500m

20/14 pound Wall Ball Shots, 20 reps