THIS WEEK AT 911 CROSSFIT

WODAPALOOZA 2016 WODS**

01/18 TO 01/22

MONDAY

A. Warm up

B. Every two minutes, for 10 minutes 
Shoulder Press
1x4x70%

C. WOD BIG CHIPPER

Complete for time:

50  Pistols
50 Sit-ups  (AB Mat)

30 Overhead Squats
50 ft. Handstand Walk

Time cap: 12 minutes

TUESDAY

A.    WARM UP

2 rounds:

10 PVC pass throughs.

5 figures 8’s per side.

10 PVC good mornings.

10 leg swings front and side.

 3 Renegade rows per arm.

10 Sit-ups.

B.      

EMOM -  5   minutes of:
Hang Clean + Clean
1x1x65%
1x1x70%
3x1x75%

EMOM FOR 5 MIN
3 Front Squats @ 4:1  65%

C.  

Complete for time:
16 D-Ball Ground over Shoulder
40 Toes to Bar
40 Chest to Bar Pull-ups
16 D-Ball Ground over Shoulder

WEDNESDAY

A.  WARM UP – COACH’S CALL

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
1x8x50%
1x6x60%
3x4x70%

C. 

Complete for time:
21 CALORIE ROW
15 Power Snatches
9 Bar Facing Burpees
15 Thrusters
21 CAL ROW

Time cap: 9 minutes

THURSDAY

A. WARM UP - Mobility

2 rounds:

30 ankle roll outs per side.

10 mountain climbers per side focused on hips.

10 high kicks alternating sides.

 5 hip hurdles.(each side)

 10 PVC OHS Squats with palms underneath.

B. WOD

Complete for time:
3-2-1

Rope Climbs
Squat Cleans (30/20/10)
Dumbbell Squat Snatches (R/L) (30/20/10)

*12 min time cap

-Rest 2min

then

Complete for time: 

30 Clean & Jerks

PENALTY – 5 BURPEES over the bar if take a break or drop barbell- a break is considered any pause of the barbell for longer than 3 seconds. The bar must only tap the ground - it cannot stop moving at the ground

Cap 6 min

FRIDAY

A. Warm up, mobility, flexibility, foam roll

B. TABATA ABS

C. WOD

Three rounds for time of:

Buy in - 800m  LAP

500m Row

75 Sit-ups

50 Double unders

Cash out 800m LAP

**  small changes

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

THIS NEW WEEK IN THE NEW 

YEAR 2016 AT 911 CROSSFIT

WELCOME BACK - COACH CAMERON

MONDAY

Watm Up - Coach's call

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Shoulder Press
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%
1x1xM.E.

B.
Shoulder Press
2xM.E.x75%

REST 3 MINUTES

WOD – 6 rounds – 18 min cap

 4 muscle ups (or pull up and dips x 3)

8 Reverse Lunges (front racked), 135/95 pounds

12 Burpees

TUESDAY

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Power Clean + High Hang Clean + Hang Clean
1x1x55%
1x1x60%
1x1x65%
2x1x70%
2x1x75%

B.
Front Squat @ 4X1
3x3xM.E.

Rest 2 minutes

Please note the tempo prescription. This is a 4-second descent, followed by a 1-second pause at the bottom, explode up quickly to get the barbell back to the starting position, 1-second pause for a full breath at the top, and repeat for 5 reps.

C. WOD -  CHIPPER

Three rounds for time of:
20/14 pound Wall Ball Shots, 30 reps
20 Chest-to-bar Pull-ups

10 box jumps

30 air squats

20 double unders

10 Burpees

ROW 400m

WEDNESDAY

Warm Up - row 500m

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x75%

REST 2 MIN, THEN…

B.
4 SETS OF  (not for time)
1x3x60%

These are dynamic dead-lifts. 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. De-load the barbell on the floor after every rep. These are not touch and go reps.

C.
Four rounds, each for time, of:
Row 500m
10 Handstand Push-ups

20  knee to elbow
Rest 2 minutes between sets.

THURSDAY

Warm Up – coach’s call

A.

Tabata – sit ups

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

REST 2 MIN THEN - Back Squat  1x10x75%

WOD.

Three rounds for time of:
275/185 pound Deadlift, 10 reps
20 Pull-ups
20 BF situps

Cool Down – Row easy for 10 min.

FRIDAY

WARM UP

800m LAP

25 inch worms

30 Mountain climbers (pair)

35 Shoulder Taps (feet on a box or hand stand)

A.

Every 2 minutes, for 10 minutes (5 sets) of:
1 Drop Snatch + 1 Heaving Snatch Balance + 1 Snatch Balance

Then 10 sets of  Snatch at 65%

Increase the weight based on how you feel. The amount of weight on the bar is less important than perfect mechanics. If the rep isn’t technically perfect, do not increase the weight.

WOD – AMRAP

Complete as many rounds as possible in 10 minutes of:
135/95 pound Overhead Squat, 5 reps
10 Toes to bar

40 Double unders