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    TallyCF: All things CrossFit
    Thursday
    Mar272014

    Tabata then Run!

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • When will you score your 14.5 performance?
    • Stretch: Hip

    Lift:

    Deadlift 1RM
    70% x 5
    80% x 3
    90% x 1
    3 Attempts at a 1RM

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

    Wod:

    Tabata Squat (After the tabata and with no rest then run the 1 mile)
    Run 1 Mile
    Wednesday
    Mar262014

    Volume Work: Muscle-up

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    Partner Row 1,500m
    Alternate with 5 Wall Climbs & 5 Pull-ups

    Announcements/MOB:

    • Come to Beef O'Bradys to see 14.5 announcement!
    • 5 Way Simple Shoulder Stretch

    Lift:

    Shoulder Press
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

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

    Wod:

    20 Minute Volume Work: Muscle-up
    Tuesday
    Mar252014

    TTB+WB & PP+SB

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • What's your guess for 14.5?
    • Roll out: Hamstring

    Lift:

    Back Squat
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

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

    Wod:

    TTB+WB & PP+SB
     
    Odd: 7 Toes to Bar & 7 Wall Ball 20/14 lbs
    Even: 7 Push Press 115/80 lbs & 7 Slam Ball 25/15 lbs
     
    14 Minute EMOM
    Only start on the minute.
    Score total rounds + reps competed.
    Tuesday
    Mar252014

    Push Press

     

    Monday
    Mar242014

    Batman and Robin

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The Olympic Warm-up
    3 rounds of 5-7 reps of:
    1. Power Snatch
    2. Squat Snatch
    3. Snatch Balance
    4. Power Clean
    5. Squat Clean
    6. Split Jerk

    Announcements/MOB:

    • What makes people fat?
    • Roll Out

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

    Wod:

    Batman and Robin
     
    In teams of 2 - One runs while the other partner works.
     
    Partner A: Run 400m
    Partner B: Hang Power Cleans + Jerks 135/95 lbs until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Hand Release Push-up until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Doubleunders AMRAP until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Sit-up AMRAP until A returns.
    Switch and repeat.
     
    Score total reps of all movements.
    26 Minute AMRAP
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