January 2017

Gymnastics Skill Development & Conditioning EMOM 10, 30 seconds of work: Evens: Pistols, alternating Odds: Hollow rocksFocus is on quality movement. Gymnastics/Monostructural Conditioning, Mid-Duration “Shaken Never Breakin” AMRAP 15: 60-foot Samson lunge 80 double unders 100 meter sprint After-Hour Accessory ExerciseAlternate between A1 and A2… A1- Anterior chain: Longsitting straight-leg raises, 3 x 30” each.A2- Posterior chain: Good mornings, 3 sets […]

Tri-Modal Conditioning, Long Duration “Sean C1” For time, 21-15-9: Calorie row Burpees over the rower “Sean C2” For time, 21-15-9: American kettlebell swing Russian kettlebell swing “Sean C3”: For time, 21-15-9: Deadlift Clean & jerk KBS: RX=70/44; scale to allow at least the first round unbroken.C&J, RX: 95/65; SC: <50% push jerk After-Hour Accessory Exercise Midline: Accumulate 4 minutes of face-down Chinese planks. After:

Weightlifting Strength Development Progressive Series- Week 1 of 4 Back or Front Squat- Sets of 5 Load: Set 1: 5 x 59% Set 2: 5 x 68% Set 3: Max reps x 77% Gymnastics/Weightlifting Conditioning, Short-Duration CrossFit Linchpin WOD: EMOM 10: Evens: 20 thrusters Odds: 15 burpees Thruster, RX: 75/55Thruster, SC: <40% of p-press Goal is completion. Score is smallest #

Gymnastic/Weightlifting Conditioning, Long Duration

For time, both workouts:

“GWOD”
 In teams of 2, Murph-style:
 100 GHD sit-ups
 50 muscle-ups

with no rest, go into:

Weightlifting/Gymnastics, Long Duration (Intervals)

“Megan M”
 3 rounds for time, teams of 2:
 48 deadlifts
 48 burpee box jump-overs

Weightlifting Conditioning, Interval Repeats “Bul 2017, Part 1” Every 3 minutes for 12:00: 13 shoulder presses 13 pull-ups, weighted “Bul 2017, Part 2” Every 3 minutes for 12:00: 13 Russian twists 13 Russian 1-arm swings After-Hour Accessory Exercise Midline: GHD face-down barbell rows, 4 sets of 12, climbingMidline: GHD face-up static holds, 4 sets of 10-45 seconds  After: Accessory exercise, record

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Runs & Buns”
 In teams of 2, 1-18 rep ladder:
 Shuttle run
 Front squat

Teammates alternate full rounds

Weightlifting Strength Re-Test for Progress

Conventional or Sumo Deadlift- to 1RM
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Strength Re-Test for Progress

Find a 1-rep max on your choice:
 Push or Shoulder Press
 Push or Split Jerk
 
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Strength Re-Test for Progress Back, Front or OH Squat- to 1RM

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1