Oct
30

CHIPPAH

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1:) Mobility

– 2 rounds  of

– 10 ring rows

– 500m row

 

2:) Class warm up

“Coach Kim’s choice”

 

3:) WOD

CHIPPAH!

100 Double Unders
90 Air Squats
80 Sit-ups
70 Walking Lunges
60 Burpees
50 Toes to Bar
40 Ring Push-ups
30 Calories on the Rower
20 Alternating Pistols
10 Handstand Push-ups

*If your beat up or a newbie do 100 singles and ½ the reps.

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Oct
30

Deadlift Week 1

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1:) Mobility

– Foam roll or smash your hamstring with a barbell for 2 minutes

– Foam roll lats 1 min/per side

– Foam roll upper/lower back for 2 minutes

 

2:) Class warm up

1x High Kicks

10x Bend & Reach w/very wide stance – knees must be locked

10x Bend & Reach w/very narrow stance – knees must be locked

10x Stationary Caterpillar

10x Air squats

 

3:) Strength

Deadlift

10x @ 55%

8x @ 65%

3 sets of 5 @70%

* Perform all sets/reps at TNG (touch n go) Do not grip and rip. Take your time on your setup – lock and load then pull. Use the energy the barbell creates as the bumper plates hit the floor. Do no loosen your grip. If you must adjust, then re-setup.

 

4:) WOD

4 minute AMRAP of

start with a 1 minute handstand (WORK on taking one foot off the wall for a few seconds, then the second foot to progress towards handstands away from the wall)

then 3 minutes of max Power Snatch 75/55 -/+

*Sub for handstands is 1 minute hollow hold

Rest 3 minutes

4 minute AMRAP pf

start with a 1 minute handstand

then 3 minutes of max Box Jumps 24/20″

*2 scores of max power snatches and max box jumps

 

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Oct
29

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1:) Mobility

– stretch both wrists for 2 minutes (on your knees, fingers pointed towards you)

– 20x ABMAT Situps (feet pressed against each other)

-20x Supermans (arms like a Y and thumbs up, lift your chest off the ground, quads and knees. Only your stomach should have contact on the ground – activate your glutes and arch the back. Hold for 2 seconds)

 

2:) Class warm up

– 400m run

CFA Barbell warm up #2 (snatch grip) – 5 perfect reps of each movement

– Snatch Grip Deadlift

– Muscle Snatch (use minimal hip)

– Overhead squat (if you can’t OHS, sub with a back squat)

– Full Snatch from the Hang Position (if you do not have the technique that is essential for the snatch, sub with a Thruster)

 

3:) WOD

Partner up!

partner-wod-trojan-crossfit-1

5k Calorie row with a partner

One Athlete rows, the other Athlete does T2B

*Toes to bar athlete acts as the rabbit, when they get 15 T2B, switch.

*the sub for T2B will NOT be knees 2 elbows – it’ll be 15 ABMAT Situps with a 20/14# Medball.

Score is time it takes to complete the 5k row.

 

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Oct
28

Strict Press Week 1

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1:) Mobility

1 minute per side of

– Lat stretch w/band

– Pec stretch

– 10 SOLID Pirouette Pushups (you may use the matadors or 2 kettle-bells for this)

 

2:) Class warm up

Tabata 20 seconds of work followed by 10 seconds of rest

4 rounds of

Deadhang Hollow off the pullup bars (if this is too aggressive for your grip, sub for planks)

then 4 rounds of

Hollow Holds on the floor

*use this warm up as a way to activate the shoulder girdle for the strict press and your abs

 

3:) Strength

Strict Press

10x @ 55% of your 1RM

8x @ 65%

5x @ 70%

20x @ 60%

 

4:) WOD

21 15 9

Wall Ball 20/14#

*Gents challenge yourself by using a 30# or 25# ball – Ladies challenge yourself by using the one and only 16# ball we have or a 20# ball.

9 15 21

Pushups

*if you worm (you know who you are) use a pirouette to prevent worming and get your push up better.

POST WOD – everyone go for a cool down jog around both buildings. (this is to help prevent muscle soreness… do it!)

 

 

 

 

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Oct
27

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1:) Mobility

2 x 500m row

work:rest – ratio

 

2:) CFA Dynamic Warm up

 

3:) Core (7 minute cap)

30x STRICT

K2E

*If you cannot make any contact with the armpit/tricep area then do Knees up with a 2 second pause at the top

 

4:) WOD

2 rounds for time

100 Double Unders/200 Singles

10 STRICT PULL-UPS (if you kip you’re a dip)

50 KBS 70-53# / 53-45# (this is an american swing – eye level)

After you finish your 2 rounds do 1 BIG LAP (take a right out of our big garage door, run behind the brown building next to us, down the hill, around the blue building and come back the same way you started.

 

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Oct
26

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1:) Mobility

– Smash your quads w/barbell 2 minutes

– spider stretch left side and right side 1 minute per side (get that elbow low)

– hold a sumo stretch for 1 minute (ass to grass!)

 

2:) Class warm up

Burgener warm up for the clean

1. Down and up

2. Elbows high and outside

3. Muscle clean

4. Clean land

5. Clean drop

6. Hang power clean

 

3:) Olympic Lifting

Squat Clean

*week 1

10x Touch N Go (TNG) 55% of your 1RM

8x TNG 60% of your 1RM

Then 3×3 at 65% of your 1RM – Hold the bottom for 3 seconds for every rep. During which you must do work by creating torque in the hips by screwing your feet into the ground and pushing your knees out. Stay tight in your midline – ENGAGE YOUR ABS and last, but not least elbows UP!

* if you do not have a 1RM for your Squat Clean use your Front Squat and will determine a good 1RM to use going forward. This is a technical movement – Oly movements do not care how strong you are. Focus on your technique and strength will follow.

 

4:) WOD

OTM x 10

Odd minute – 3-5 Hang Power Cleans at 65% of your 1Rm Squat Clean

Even minute – 10 Burpees

 

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Oct
24

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1:) Mobility

– 1 minute each on your left side of

pigeon stretch

spider stretch

on your back pull knee to chest

Repeat on your right side

 

2:) Class warm up

CFA Barbell Warm up #1

10 reps each of

Deadlift

Hang Power Clean

Front Squat

Strict Press

Thruster

then CFA Barbell Warm up #2

5 reps each with snatch grip of

Deadlift

Muscle Snatch

Over head squat (do back squat if your OHS is not there)

Full Snatch from the hang position (do a muscle snatch THEN a overhead squat/or back squat if you do not have a quick snatch)

 

3:) Strength
– 3 sets of 10-12 dips using the matador
*use a band if you cannot do body weight

 

4:) WOD

12 minute ladder of

3 T2B

3 Box Jumps 24/20″

6 T2B

6 Box Jumps 24/20″

9

9

12

12

15

15

… Keep going for 12 minutes.

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Oct
23

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partner-wod-trojan-crossfit-1

1:) Mobility

Foam roll

– lats

– quads

– bottom of feet with Lax ball or PVC Pipe

 

2:) Class warm up

– 2x 4oom run

1st 400m – RUN

rest time is the amount of time it took you to run the 400m.

2nd 400m – SPRINT! Open the lungs, get the oxygen flowing into your body and flush out all the soreness.

 

3:) WOD

Partner Chipper

3k row (split it up anyway you want)

200 KBS 53/35# (American swing)

100 ABMAT Situps

50 Ball Slams 30/25/20/14# (Get that ball all the way up overhead, arms extended, hip opened, get off the heals and on the toes – get super tall and SLAM that ball HARD!)

 

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Oct
21

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girl benching

1:) Mobility

– 2 minute per side

-pigeon stretch (loosen them glutes from yesterday!!)

-Shove a Lax Ball under the glutes or use a barbell to get in there

 

2:) Class warm up

– CFA Dynamic Warm up

 

3:) Core

– accumulate 3 minute plank with a 5 minute time cap

 

arnold-bench_nqebpx

4:) Strength

1 RM Testing for the Bench Press

*Warm up
*5x @50%
*3x @60%
2x @ 75%
1x @ 85%
1x @90%
or you can jump into
1x @ 95% based on how good your 90% felt.. and then go by feel – Hit your previous 1RM or go for a new 1RM. USE A SPOTTER!

 

5:) WOD

10-2 Power Snatch 95/65# (go down by 2 reps)

2-10 Handstand Pushups – NOT strict.. use the kip (go up by 2 reps)

*sub for HSPU is a HSH – 20 second hold, 30, 40,50 and then 60 seconds.

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Oct
21

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1:) Mobility- 1 min/per side
– lat stretch w/band
– pec stretch w/band
20x shoulder passthroughs w/PVC
20x leg swings/per

 

2:) Class warm up-
CFA Barbeel Warm up #2 –
2 rounds of 5 reps per movement with a 2 second pause
20x Floor Bridges (hold at the top for 2 seconds as if you are making a diamond with your glutes)

 

3:) Skill –

3x 10

Glute Raises w/partner
and
2 sets of a 20 second hollow hold

 

4:) WOD-

Buy in 50 Dubs
3 rounds of

50 Walking Lunges 53/45/35 Kbs or Dbs in each hand
* you may sub Kbs/Dbs for 95/65# Barbell on back squat rack position or Sandbag – pick up awkward objects (this doesn’t mean someone).

25 Kipping Pull-ups
*subs will be on the white board

Buy out 50 Dubs

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