Workouts for Week of Nov 9th - 13th

November 8, 2015

NO CLASS SATURDAY - WE WILL BE COMPETING AT THE THANKSGIVING THROWDOWN AT CROSSFIT LAKELAND ALL DAY - COME OUT & CHEER US ON!

 

Attend our FREE Barefoot Running Clinic hosted by Pablo Acosta a.k.a. Dr. Pablo, to be taught, watched, & coached on a much more advanced level on

 Saturday, November 21st, immediately following our FREE 9am class. 

 

Gym goal to be completed by the end of Friday:

1,875 Back Extensions

 

 

Monday

Every 2:00 for 3 sets:
3 Tall Cleans

Every 3:00 for 3 sets:
1 Paused Power Position Clean + 1 Paused Hang Clean + 1 Paused Clean + 1 Jerk Dip Squat
(TTD competitors can do the floater complex)

Increase weight each set to work to a max for both complexes.


For Time (15:00 cap):

Modest Mouse:
100 Medball Thrusters 20/14#

Adapting & Aspiring:
100 Wall Balls 20/14#

Competitive Edge:
150 Wall Balls 20/14#


Optional Accessory Work:
Chest opener mobility & arch/hollow holds to warm-up
2X7 Arch to hollow swings
2X7 Arch to hollow swings - feet reach belly button level in front
2X7 Arch to hollow swings - feet reach head level in front
2X7 toes to bar with no swings between

 

Tuesday

Every 2:00 for 3 sets:
3 Heaving Snatch Balance

Every 2:00 for 3 sets:
1 Paused Power Position Snatch + 1 Paused Hang Snatch + 1 Paused Snatch

Increase weight each set to work to a max for both complexes.


5 Rounds For Reps at each station:
1:00 Toes-to-bar or Lying Down Toes-to-rig w/ 3 sec. descent
1:00 Ball Slams
1:00 Sled Pull - w/ arms strap length, w/ legs back to start
1:00 Double Unders
1:00 Rest


Optional Accessory Work:
Pick a TTD weakness & work it with TABATA

 

Wednesday​

20:00 For:

3 Sets, Alternate between a & b and with a partner, increase weight each set to a max:
a) 3 Strict Press
b) 3 Bench Press


With a Partner For time:
- tag partner to switch, break reps up as needed -

16 Thrusters 120/80# *
16 Ring Rows (partner holds feet)
16 Bar-Facing Burpees
12 Thrusters 120/80#
12 Strict Pull-Ups
12 Bar-Facing Burpees
8 Thrusters 120/80#
8 Kipping Pull-Ups (or drill)
8 Bar-Facing Burpees
4 Thrusters 120/80#
4 Butterfly Pull-Ups (or drill)
4 Bar-Facing Burpees

*or a weight doable for 3-5 reps at a time


Optional Accessory Work:
4 Rounds of :90 Row :90 rest for meters
Personal leg/ankle mobility

 

Thursday

Muscle-Up & One-Legged Squat Skill Work

3x3 Ring Rows w/ False Grip Hold
3x3 Banded Ring Transitions
3x3 Banded Transitions
3x3 Jumping Transitions (ascending heights)

3x3 Feet Together Squat In Front of Box
3x3 Ring Assisted Pistols each leg
3x3 Band Assisted Pistols each leg
3x3 Seated Pistols each leg
3x3 Pistol Negatives each leg

Use the spare class time at the end to revisit your favorite drills and get more one-on-one pointers.


Optional Accessory Work:
Weighted Box Shoulder Stretch
Partner Hamstring Stretch
10 Handstand Wall Kisses 2' away
10 Handstand Walks to wall as far away as possible
10x4 Freestanding Handstand shoulder touches

 

Friday

Every 3:00 for 5 sets:
3 Front Squats + 1 Jerk (push or split)

Increase weight each set to work to a max.


25:00 AMRAP (at a conversational pace or HR @ 150 BPM) of:

Modest Mouse:
50 Plate Steps w/ Feet/Knees On A Box
50 Overhead Squats 25/15#
400 Meter Jog

Adapting & Aspiring:
10 Kick Up To Handstand Wall Kiss + 4 Plate Steps
50 Overhead Squats 35/25#
400 Meter Jog

Competitive Edge:
50′ HS Walk
50 OHS 45/35#
400M Run


Optional Accessory Work:
2:00 Wall Split
2:00 Couch Stretch/leg
2:00 Pigeon Hunting/leg
2:00 Baywatch Stretch
2:00 Kettlebell & Lax Ball IR/arm
2:00 Banded Overhead/arm

 

Saturday - FREE 9AM CLASS

NO CLASS - THANKSGIVING THROWDOWN

 

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