THIS WEEK A 911 CROSSFIT,
COOPER CITY, FLAMINGO RD
(PEMBROKE PINES)
MAY 2ND - MAY 6TH
MONDAY
WARM UP
THEN…
Every minute, on the
minute, for 9 minutes:
Minute 1 – Nose-to-Wall Handstand Hold, 45 seconds
Minute 2 – L-sit, 30 seconds
Minute 3 – 5 Muscle-ups
Minute 1 – Nose-to-Wall Handstand Hold, 45 seconds
Minute 2 – L-sit, 30 seconds
Minute 3 – 5 Muscle-ups
SWOD
CLEANS
Every minute, on the
minute, for 3 minutes:
CLEANS
1x2x50%
1x2x65%
1x2x75%
CLEANS
1x2x50%
1x2x65%
1x2x75%
THEN
Every two minutes, for
8 minutes (4 sets):
CLEANS
1x1x80%
1x1x85%
1x1x90%
1x1x95%
CLEANS
1x1x80%
1x1x85%
1x1x90%
1x1x95%
WOD
Three rounds, each for
time, of:
Run 400m or Row 500m
25 Wall Ball Shots, 20/14 pounds
Run 400m or Row 500m
25 Wall Ball Shots, 20/14 pounds
25 KB SWINGS 55/35
Rest 2 minutes
Rest 2 minutes
TUESDAY
WARM UP
ROW 500M + BIKE 3 MIN
AT 60%
THEN
3 ROUNDS, NOT FOR TIME
20 GOOD MORNINGS
- LIGHT BAR ONLY/OR PIPE
20 BF SITUPS
20 BRIDGES (HIP UP)
SWOD
Every two minutes, for
8 minutes (4 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
THEN…
Every 90 seconds for 12
minutes (8 sets):
Deadlift
1x3x65%
Deadlift
1x3x65%
These are dynamic
deadlifts. Do not be tempted to add weight to the bar as the focus should be on
maximal speed. Once the barbell breaks the floor, accelerate as quickly as
possible upward to build explosive strength. Deload the barbell on the floor
after every rep. These are not touch and go reps.
WOD
Three rounds for time
of:
185/135 pound Power Clean 15 reps
15 Handstand Push-ups
185/135 pound Power Clean 15 reps
15 Handstand Push-ups
20 HOLLOW ROCKS
WEDNESDAY
WARM UP THEN
A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 15′ Rope Climb, 1 ascents
Minute 2 – L-sit, 30 seconds
Minute 3 – Ring Dips
Every minute, on the minute, for 9 minutes:
Minute 1 – 15′ Rope Climb, 1 ascents
Minute 2 – L-sit, 30 seconds
Minute 3 – Ring Dips
B.
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x4x70%
1x4x75%
1x4x80%
1x4x85%
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x4x70%
1x4x75%
1x4x80%
1x4x85%
WOD
Three rounds for max
reps of:
60 seconds of Double-unders
30 seconds of Pull-ups
60 seconds of Rest
60 seconds of Double-unders
30 seconds of Kettlebell Swings, 32/24 kg
60 seconds of Rest
60 seconds of Double-unders
30 seconds of Pull-ups
60 seconds of Rest
60 seconds of Double-unders
30 seconds of Kettlebell Swings, 32/24 kg
60 seconds of Rest
THRUSDAY
REST DAY, Aerobic Restoration
Perform 25 to 40 minutes of bike, row or run at your own time.
Perform 25 to 40 minutes of bike, row or run at your own time.
USE LIGHT LOAD,
LOOK UP AND PRACTICE SOME MOBILITY
– Choose 1-2 Thoracic
Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
WARM UP – COACH’S CALL
SWOD
PUSH PRESS
Every two minutes, for
8 minutes (4 sets):
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x8x50%
1x6x60%
1x4x70%
1x2x80%
THEN…
Every 90 seconds for 12
minutes (8 sets):
1x3x65%
1x3x65%
WOD
For time:
Run 800m
25 Chest-to-bar Pull-ups
125/65 pound Thrusters, 25 reps
25 Chest-to-bar Pull-ups
Run 800m
Run 800m
25 Chest-to-bar Pull-ups
125/65 pound Thrusters, 25 reps
25 Chest-to-bar Pull-ups
Run 800m
FRIDAY
WARM UP – COACH’S CALL
B.
SWOD
Every two minutes, for 6 minutes (3 sets):
Overhead Squat @ 3311, 4 reps
Followed by…
Every two minutes, for 14
minutes (7 sets):
Snatch
Snatch
WOD
For time:
20 Toes to bar
100M OVER HEAD WALK (BARBEL OR A PLATE) 95/65
40 Box Jumps, 24/20″
50 Burpees
20 Toes to bar
100M OVER HEAD WALK (BARBEL OR A PLATE) 95/65
40 Box Jumps, 24/20″
50 Burpees
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