Workouts for Week of Aug 10th - 15th

August 9, 2015

Don't forget about our 8:30am class MONDAY, TUESDAY, THURSDAY!

 

We are excited to announce that CrossFit Lake Mirror will be transitioning to a new name: L.I.F.T. or Lakeland Ideal Fitness Training. We were founded in CrossFit and are now expanding our reach to make our gym and everything it offers more accessible to everyone in the Lakeland community. We will continue to program workouts that benefit every walk of life, from novice to competitors and everyone in between. Take advantage of our Back To School special & see what we're all about!

 

Monday

10:00 for -- 5X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee & in bottom) – stay below 85% and concentrate on pausing in a perfect hang position

10:00 for -- 5X1 Push Jerk (with 3 count hold in landing position) + 1 Jerk Grip OHS – work to a max for the complex

TABATA style (:20 work, :10 rest)
4 Rounds For reps:

Jumping Lunges
Thrusters 65/45#
Hand Release Pushups
Ring Rows

Extra Work:
4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Muscle-Ups – rest 2:00
OR
4X1 Muscle-Up transition + 5 Ring Dips + 3 Muscle-Up transitions - rest 2:00

 

Tuesday

10:00 for -- 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee & in bottom) – stay below 85% and concentrate on pausing in a perfect hang position

10:00 for -- 5X2 Push Jerk Behind The Neck In Split (with 3 count overhead hold in split) – stay below 85% and concentrate on weight being distributed evenly in the overhead split position

For calories and reps:

2:00 ME Row for Calories
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings (pick your weight)
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders (or attempts)
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14#
1:00 UB Plank Hold
1:00 Rest

Extra Work:
5X Max Distance HS Walk – rest 90 sec.

 

Wednesday

20:00 for Front Squats:
5 - 4 - 3 - 2 - 1 - 1 - 1
-- work to a 1 rep max

For time, one weight for everything:

Modest Mouse:
20 Sumo Deadlifts 65/45#
20 OHS 65/45#
20 Sumo Deadlifts 65/45#
20 Hang Power Snatches 65/45#
20 Sumo Deadlifts 65/45#
20 Hang Power Snatches 65/45#

Adapting & Aspiring:
20 Sumo Deadlifts 80/55#
20 OHS 80/55#
20 Sumo Deadlifts 80/55#
20 Power Snatches 80/55#
20 Sumo Deadlifts 80/55#
20 Hang Snatches (full squat) 80/55#

Competitive Edge:
20 Sumo Deadlifts 95/65#
20 OHS 95/65#
20 Sumo Deadlifts 95/65#
20 Power Snatches 95/65#
20 Sumo Deadlifts 95/65#
20 Hang Snatches (full squat) 95/65#

Extra Work:
8X1 Jerk support & recovery -- work to a comfortable heavy

 

Thursday

Partner up for:
10:00 for -- 3X5 Turkish Get Ups (each arm) – heaviest possible

10:00 for -- 3X5 Weighted Glute Ham Raise – heaviest possible

10:00 for -- 3X5 Press In Snatch -- heaviest possible

Extra Work:
Work your personal goals

 

Friday

Snatch: 10:00 to work to a 1rm

Clean & Jerk: 10:00 to work to a 1rm

Conditioning

For time (20:00 cap):

Modest Mouse:
Run 200 Meters
100' Overhead Double Kettlebell Carry 35/18#
Run 200 Meters
15 Ring Rows
15 Knee Tucks
Run 200 Meters
50 KB Snatches 35/18# (25l/25r – anyhow)

Adapting & Aspiring:
Run 300 Meters
100' Overhead Double Kettlebell Carry 53/35#
Run 300 Meters
15 Pullups (band if needed)
15 Knees-To-Elbows
Run 300 Meters
50 KB Snatches 44/26# (25l/25r -- anyhow)

Competitive Edge:
Run 400m
100′ HS Walk
Run 400m
5 Rope Climbs 15′
Run 400m
50 KB Snatches 53/35# (25l/25r – anyhow)

Extra work:
if you don't have rope climbs, do
3x5 box rope climbs
if you don't have handstand walking, do
5x practice kick up & step

 

Saturday's FREE 9am Community Class

Alternating EMOM for 14:00-

Even Minutes:
-3 Hang Snatches (from power position, full squat if you're able)
-- begin at 50% of 1RM Snatch and add load with each set

Odd Minutes:
-30 Double-Unders (or 50 singles)

For time:

Row 1k

 

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