911 CrossFit

Sunday, January 24, 2016

THIS WEEK AT 911 CROSSFIT

JAN 25 TO JAN 29TH

its time to register for the Open Games!!!

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

MONDAY

WARM UP 2 ROUNDS

10 mountain climbers per leg.

10 cherry pickers

5 4-point air squats.

10 leg swings forward.

THEN…

A.

Three rounds, not for time, of:

10 HRPU

10 plank hold on TRX or rings

L-sit, 45 seconds

B.

Every two minutes, for 10 minutes (5 sets) of:

Shoulder Press

1x3x85%

C.

Five rounds for time of:

40 Double unders

24/16kg Kettlebell Swing, 20 reps

10 Toes to bar

TUESDAY

3 rounds:

3 upward and downward dog.

5 scorpions per side.

5 pushup walk outs.

5 Burpees smooth and easy.

A.

Every 2 minutes, for 14 minutes (7 sets) of:

Clean + Hang Clean

1x1x65%

1x1x70%

1x1x75%

2x1x80%

2x1x85%

B.

Every 2 minutes, for 14 minutes (7 sets) of:

Front Squat

1x4x75%

1x3x80%

1x2x85%

1x4x80%

1x3x85%

1x2x90%

1x6x75%

C.For time.

Row 800 meters
15 C&J (115#)
1 Rope Climb
Row 400 meters
10 C&J (145#)
1 Rope Climb
Row 200 meters
5 C&J (165#)
1 Rope Climb

WEDNESDAY

WARM UP – 400 m RUN, then…

2 rounds:

5 4-point squats.

5 star lunges (EACH LEG) – see video

10 forward and side leg swings.

5 T2B

45sec Wall squat hold

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

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

1x8x50%

1x6x60%

1x4x70%

1x2x80%

1x2x90%

B.

Every 90 seconds for 9 minutes (6 sets):

Deadlift

1x3x75%

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.

C.

For time: (CAP 20 MIN)

50 Wall Ball Shots, 20/14 pounds

25 Chest-to-bar Pull-ups

40 Wall Ball Shots, 20/14 pounds

20 Chest-to-bar Pull-ups

30 Wall Ball Shots, 20/14 pounds

15 Chest-to-bar Pull-ups

THURSDAY – REST DAY

AEROBIC RESTAURATION – 15 TO 20 MIN ROW OR SPIN, on your own time

WARM UP

A.2 rounds:

10 PVC pass through.

10 PVC figure 8’s.

5 pushup walkouts.

Bear crawl to the end (glass window) and back

B.

Every minute, on the minute, for 9 minutes (3 ROUNDS)

Minute 1 – 135/95 pound Overhead Squat, 9 reps

Minute 2 – 12 Burpees

Minute 3 – 15 Toes to bar

C. WOD

25 minute AMRAP

Run 600 meters

20 Sit ups

10 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

BUY OUT – 1000m row

FRIDAY

WARM UP – COACH’S CALL

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk

1x3x60%

1x2x70%

1x2x80%

1x1x85%

1x2x90%

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

1x5x85%

C. WOD

Three rounds for time of:

155/105 pound Push Jerk, 10 reps

20 Chest-to-bar Pull-ups

50 Double unders

Sunday, January 17, 2016

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.

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

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

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%

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

Sunday, January 10, 2016

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

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

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