Tuesday the 24th

Here we go!

A new cycle and a fresh start. Lets get back to focusing on what we are doing each and every class. This game is as much mental as it is physical.

I am coaching the 6:30 Class tonight so lets all come in a little early in the chance that its a light or no show class.

WU: 3 Rounds not for time: 3 Rope Climbs
                                             12 Strict Toes to bar
                                             30 DU try for unbroken

Skills: Today we work on rebound and explosion.
       
            Death Jumps: While holding 10lbs DB in each hand or a 20 LBS Wallball Drop off a 36/30 inch box absorbing the landing with a full squat. Then without pause, jump onto a 20/16 inch box. Complete 24 total reps.

Strength: Deadlift: 5 sets: 5,4,3,2,2 reps. Each sets AS HEAVY AS POSSIBLE.

WOD: Red Rum

      3 minutes AMRAP deadlift at 225/155
      7 minutes AMRAP Thrusters 95/65

Thursday the 19th

Last day of recovery.

One more day of recovery and then we start a new strength cycle. The C.F.C.C.C.P.C. will recycle into another phase with the NLI and the Crossfit Open Sectional in out sights.

WU: 3 rounds not for time!
         - 8-12 Box Jumps
         - 4-6 per leg pistols
         - 10 T2B

Skills: Snatch Balance 5x5 @45% max OHS

Strength: Tabata Sit Ups (4mins)
               Tabata Planks (rotate from hands to elbows to left/right side plank) (4mins)

WOD: 800m Run
            2 Round of Cindy
            600m Run
            4 Rounds of Cindy
            400 M Run
            6 Rounds of Cindy
           


     

Tuesday the 17th.

Recovery Day!

WU: Light 1000m Run

Foam roll for at least 10 minutes

Strength: GHD   5x10

Strength: Knees to Elbow 5 x 10

WOD: Crossfit base line: 500m Row
                                         40 Air Squat
                                         30 Ab Mat Sit Up
                                         20 Push Ups
                                         10 Pull ups

                                         5 Minutes Rest

                                         Repeat

Thursday the 10th

WU: Tabata body weight movements

Skills: Full Snatch, Full Clean practice

Strength: Good Mornings

WOD: 800m run
            25 T2B
            80 DU
            600m Run
            20 T2B
            60DU
            400 M Run
            15 T2B
            40 DU

Thursday the 5th

WU: Tabata DU

Skills: Box Cleans from the hip
   
Strength: 5 X Max Wall Balls
               Goal is to get at least 100 reps total

WOD: 10x200m sprint with 90 seconds between runs.

Thursday the 29th

As we start to taper back the load a little the next few weeks you'll notice less weight and more cardio movements.

WU: Double Unders
        - Practice starting in  DU
        - Max effort 2 minutes

Skills: Kneeling Jumps

Strength: 5 sets: 15 Ring Rows, 15 Atomic Ring Push Ups*
 
* Each push up done from the floor with your feet in the rings. At the top of the push up, pull your knees into your chest like a crunch.


WOD:  1000m Run 15 Burpee Pull Ups
             Rest 1 minute
             800m Run 20 Burpee Pull Ups
             Rest 2 minutes
             600m Run 25 Burpee Pull Ups
             Rest 3 minutes
             400m Run 30 Burpee Pull Ups

Tuesday the 27th

WU: Running  10x50m  Work on your pose

Skills: Muscle Ups

Strength: 5x3 Roman/straight legs deadlift
              - Slight bend to the knees
              - Pull with the hamstrings

WOD:  42,30,18

            - Wallball
            - Toes to bar
            - Box Jump 24/20