911 CrossFit

THIS WEEK AT 911 CROSSFIT COOPER CITY, BROWARD COUNTY
JAN 11 TO JAN 15, 2016

MONDAY

A. WARM UP

Three rounds, not for time, of:
30 Mountain climbers
12 Handstand Push-ups
L-sit, 30 seconds

B.
Every two minutes, for 12 minutes (6 sets) of:
Shoulder Press
1x5x80%

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 6 Ring Dips
Minute 2 – 6 Reverse Lunges (front racked), 115/95 pounds
Minute 3 – 6 Pull-ups

TUESDAY

WARM UP – COACH’S CALL

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Power Clean + High Hang Clean + Hang Clean
1x1x60%
1x1x65%
1x1x70%
2x1x75%
2x1x80%

B.
EMOM  8 

1X4 @ 70% BENCH PRESS

C.
Amrap 10 minutes of:

BUY IN – 400M RUN

155/105 pound Hang Clean, 1 rep
1 Toes to rope
155/105 pound Hang Clean, 2 reps
2 Toes to rope
155/105 pound Hang Clean, 3 reps
3 Toes to rope
155/105 pound Hang Clean, 4 reps
4 Toes to rope

and so on…..

Wednesday

A. WARM UP – COACH’S CALL TABATA ABS

B. For Quality

5 rounds

6 KB Sumo squat, High pull

6  KB single arm  row 
15 hollow rocks 

C.

Five rounds for time of:
2 Rope climbs

20 Wall Ball Shots, 20/14 pounds
50 Double unders
5 Burpees pull ups

THURSDAY

A. WARM UP 

3 x BEAR CRAWL 25m

B. SKILL 

M.U. Progression  

Learn to Do it Strict For Long Term Progress In order to get stronger, you need to learn and practice how to do a strict muscle up from a dead hang. 

Getting warmed up and prepared for the range of motion required for the strict muscle up is important

Lets FIRST warm up + MOBILITY

.warm up, upper body

.use elastic bands to stretch

.skin the cat (keep rings low so you may touch the floor with your feet if needed

Then: 4 rounds, for quality:

5 Strict chin ups

5 dead hang pullups

5 (try strict) Ring Dips

·             Ring support – Holding at top with full extension at elbow in 10-15s increments

·             Ring dips – Full range of motion, either with a band or unassisted (no swinging)

5 – FALSE GRIP – RINGS PASS THRU = TRANSITION (FEET NEVER MOVE FROM SAME SPOT) – SHOULD END RIGHT AT THE DIP POSITION

 THEN 4 ROUNDS FOR QUALITY:

10 HIPS PRACTICE (FEET ON A BOX), FALSE GRIP (see video)

10 SEATED (WITH BAND), USE RINGS (see video)

https://www.youtube.com/watch?v=2xR4L7K5rAs

C. WOD

4 ROUNDS
8 DeadLifts 155/105
12 RUSSIAN KB SWINGS  53/35
16 Box Jumps 24/20
1min Rest

D.

Aerobic Restoration, ROW, SPIN, RUN – 10  MIN At 60%

FRIDAY

A.    WARM UP – 600m ROW

B.    
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk
1x3x75%

Focus on perfect mechanics. Pause in the receiving position for 3 seconds, check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%

Then…

Every two minutes, for 6 minutes (3 sets):
Back Squat
1x10x75%

C.
4 rounds for time of:
Farmer walks - 100m     70/50

50 jumping jacks
5 Burpees