NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls.
MON November 05/13
WARM-UP – Gym width of; toe walks, heel walks, toes in walk, toes out walk, heel to toe walks, high knee pull-in, cradle pull-in, bum kickers, After wod explanation – get in groups and each person do 5-8 reps at each station to warm-up proper movements
WOD –
TEST DAY
A. “Fight gone bad”
1 miunte of each station – Three rounds of:
14/20# Wall-ball
55/75# Sumo deadlift high-pull
18/20″ Box Jump
55/75# Push-press
Row for calories
Rest station
Record – total reps
WOD Guidance
a. This is one of my favourite aerobic CF workouts.
TUES November 05/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Front squat warm-up sets with bar.
WOD –
A. Front squat 1×3, 2×2, 3×2
B. Complete;
– 4-5 thrusters @ 50% of best front squat
– 10 high box jumps
Every 3 minutes x 6 rounds
Record -front squat loads
WOD Guidance
a. build load in all warm-up sets and then work at sets across for the final 3×2.
b. 50% does not have to be exact, but try to keep it close (these should be unbroken) and couple the thrusters with comfortably high box jumps.
WED November 06/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, hang clean + jerk tech with empty bar and light loads from hang
WOD –
A. Hang clean + jerk 2+1 – Every 90sec x 10 rounds
B. Complete in 2 min;
– 6 DB push press
– 6 DB top end burpees
– 6 box jumps
Rest 2 min
2 rounds
Record – clean and jerk loads
WOD Guidance
a. warm-up to a comfortable load than then compete for sets across at the same load – challenge the load, but no missed reps. Make every rep perfect.
b. Choose your load for the DB’s – it should be moderate and should not keep you from moving forward. This is a short aerobic interval, so you must keep moving, no getting stuck due to loading.
THURS November 07/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, bench press warm-up sets.
WOD –
A. Bench press 1×9, 1×7, 1×5, 4×5 – rest as needed
B. Complete;
– 3-5 bench press @ lighter load than a.
– Row 150/200m
Every 4 min x 3 rounds
Record – bench laods
WOD Guidance
a. The 4×5 is a sets across – build to it in warm-up
b. Drop bench loads by a 10-15% load and then perform unbroken back off sets. Transition to rower is important.
FRI November 08/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, choose partners, get all stations set-up and loaded and then complete a few reps at each station.
WOD –
A. Partner workout;
– 20 back squats @ 50% best load
– 500m row
– 25 medball sit-up passes
– 25 box jump buprees
For time
Record – team time
WOD Guidance
a. Start on BS’s – you will need to know your best BS (or close to it). Have the loads set out for the back squats and then complete 20 reps each breaking them up however you like. Follow this with a 500m row where only one person can go at a time, so you will need to choose who is first and who goes last. Once done the row you will place feet together on the floor and pass a medball of a chosen size to partner (no throwing ball) – 25 reps each/ 50 total. Finish this with 25 box jump burpees each – alternating reps.
SAT November 09/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, perform 3-4 x 5+5 (thrusters and pull-ups) to get the body warm and ready for Fran.
WOD –
TEST DAY
“Fran”
Record – time
WOD Guidance
a. Fran – the most popular workout of all time in CF. 21-15-9 of 65/95# thrusters and pull-ups.
SUN November 10/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, back squat warm-up sets.
WOD –
A. Back squats 1×9, 1×7, 1×5, 4×5 – rest as needed
B. Complete;
– 3-5 back squats @ 10% lighter than A.
– 15 sledgehammer swings
Every 3 minutes x 4 rounds
Record – back squat loads
WOD Guidance
a. 4×5 is at sets across and all other are building to that load
b. Again perform back off sets at a light BS load and then couple it with sledgehammer swings – preferably double overhand swings.
