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    TallyCF: All things CrossFit
    Working Section
    Tuesday
    Sep302014

    Frosted Flakes 

    Warm-up:

    Partner Row 1,000m Switch every 250m
    Alternate with:
    1. 3 Rack Delivery w/ bar 
    2. 3 Power Clean w/ bar 
    3. 3 Pull-Up w/ bar 
    4. 3 Bar Dip
    5. Samson Stretch 

    Mobility:

    Stretch and Roll. Find the Pain

    Announcements:

    Competitions! 
    • South Georgia Throwdown Oct. 18th
    • Altamonte Gauntlet Nov. 15th

    Skills & Technique: (Click below for links to more info)

    Wod:

    Frosted Flakes 
     
    15 Bar Muscle-Ups 
    5 Power Cleans 205/145lbs
    Run 200M
    10 Bar Muscle-Ups 
    10 Power Cleans 205/145lbs
    Run 200M
    5 Bar Muscle-Ups 
    15 Power Cleans 205/145lbs
    Run 200M
     
    For time.
    Time Limit: 25 Minutes 
    Monday
    Sep292014

    Sizzler

    Warm-up:

    Run 400m
    2 Rounds:
    1. 4 Shoulder Press w/ bar 
    2. 4 Push Press w/ bar 
    3. 4 Push Jerk w/ bar 
    4. 4 Jerk Balance w/ bar 
    5. 5 Overhead Squat w/ bar 

    Mobility:

    5 Way Shoulder Stretch

    Announcements:

    Mechanics, Consistency, Intensity!

    Push Day:

    Shoulder Press 3x5 @ 75%
    Push Press 2x5 @ 100%
    Push Jerk 2x5 @ 110%
    Split Jerk 2x5 @ 115%
    New Athlete Shoulder Press 3x5

    Skills & Technique: (Click below for links to more info)

    Wod:

    Sizzler 
     
    3 Squat Snatches 135/95lbs
    7 Lateral Burpees 
     
    7 Minute AMRAP
    Sunday
    Sep282014

    Double Dippin 

    Warm-up:

    Row 250m
    2 Rounds:
    1. 5 Squat Therapy
    2. 10 Push-Ups
    3. 5 Back Extension
    4. 10 Walking Lunge
    5. 20 Doubleunders 

    Mobility:

    Hip/Quad Opener

    Announcements:

    Athletes for Aislinn!

    Squat Day:

    Overhead Squat 2x5 @ 50% of Snatch 1RM
    Front Squat 2x5 @ 50% of C&J 1RM
    High Bar Back Squat 2x5 @ 65% of BS 1RM
    Low Bar Back Squat 3x5 @ 75% of BS 1RM
    New Athlete Low Bar Back Squat 3x5

    Skills & Technique: (Click below for links to more info)

    Wod:

    Double Dippin 
     
    100 Doubleunders 
    25 Ring Dips 
     
    3 Rounds for time.
    Time Limit: 10 Minutes 
    Thursday
    Sep252014

    Partner Time! 

    Warm-up:

    3 Rounds:
    1. 10 Kettlebell Swings
    2. 10 Back Extensions
    3. Samson Stretch 30 seconds on each leg
    4. Run 200m 

    Mobility:

    Quad Stretch/Hip Opener

    Announcements:

    Quality Sleep. It's Important!

    Skills & Technique: (Click below for links to more info)

    Wod:

    Partner Time! 
     
    Partner A Rows while Partner B Completes 3 Rounds of:
     
    5 Ring Dips
    10 Kettlebell Overhead in Place Lunges 16kg Kettlebell /10 lbs plate
    15 Abmat Sit-ups
     
    After Partner B finishes then switch and Partner B rows. Continue in this manner.
    30 Minute AMMAP
    Both athletes score total meters rowed.
    Wednesday
    Sep242014

    Candy Cobra

    Warm-up:

    1. Run 800m 
    2. 10 Burpees
    3. 5 Wall Climbs

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    See the Doc! Tomorrow at 3:30

    Skills & Technique: (Click below for links to more info)

    Wod:

    Candy Cobra
     
    5 Muscle Cleans 115/85 lbs
    15 Box Jumps 24/20"
    5 Minute AMRAP
    3 Minutes Rest
     
    5 Muscle Snatch 95/65 lbs
    25 Doubleunders
     
    5 Minute AMRAP
    3 Minutes Rest
     
    5 Sumo Deadlift High Pull 75/65 lbs
    1 Rope Climb
     
    5 Minute AMRAP
    Score Total Reps.