Friday, November 30, 2012

FRIDAY



(A) - Snatch

In 12min find a Heavy single

THEN Take 65-75%

Perform a Triple OTM x 4 sets



NOTE: Perform "POWER SNATCH" If your limitation is receiving in the bottom & you have been attending CFP 4 months or less. If over 4 months add OHS in lieu of triples OTM  & START PRACTISING!



(B) - Run 800m

THEN 15-10-5

Snatch (Any Variety) 50/35kg

Pullups

Front Squat 50/35kg







Wednesday, November 28, 2012

WEDNESDAY

(A) - Power Clean
Take 15min to work up to a HEAVY Single
Finish with a Few Singles at 80-85%

(B) - Deadlift - Burpee - Mobilize
Find your Deadlift Weight for part (C) in approx 5 sets
Strategies your Burpee Tempo


(C) - 4 Rnds
5 Deadlifts 110/80
10 Bar Facing Burpees

THEN
10 Barrier Climbs

Tuesday, November 27, 2012

Tuesday

(A) Hang Snatch
In 12min find ME lift
THEN @ 75%
EMOTM x 5 Perform
3 x Hang Snatch

(B) 15min AMRAP
5 DB or KB Power Snatch (L) AHAP
5 Goblet Squat AHAP
5 DB or KB Power Snatch (R)
10 KTE
**At any time during the 15min, 2 x 400m run must be completed. Eg 3-2-1 GO then run 400m then at the 10min mark a second 400m is run

Monday, November 26, 2012

MONDAY

(A) BACK SQUAT (No Racks)
10min to find ME Load
SET 1: 5 reps
SET 2: 3 reps
SET 3: 2 reps
SET 4: 1 rep
NOTE: (1) Barbell is to start from floor & finish on Back via any lift you like. Typically a Clean & Press/Jerk variation for most, However feel free to Snatch if suits. (2) Can Dump Behind. 

(B) All for time: 

Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg
Run 200m (True 200m)
THEN IMMEDIATELY
15-12-9
Thrusters 40/30
KB Swings 24/16kg

The athlete is responsible for changing the weight before & after run

Friday, November 23, 2012

FRIDAY

(A) - OHS
Take 12min to establish a ME Overhead Squat

(B) - Hand Care Tutorial
How to tape your Hands
**We had a couple of sessions this week that left a few of you with the odd "War Wound" on your hands. For you Newbies its kind of a good thing. Its Good because it means your now able to string multiple reps together. The tear in your hand is a result of basically friction on the bar (Grip placement is also a factor) So whilst its GOOD that your now stringing multiple reps together, its also UNNECESSARY to get overly damaged hands every time you want to do any kind of Multiple Kipping movement.
You think your frustrated now, because you want your Gymnastic strength to be better than it is. Well, if you get damaged hands in the wrong spot or if its a few layers bad enough, you wont be Progressing ANYWHERE for a while simply because you cant use your grip to its potential. Its an easy one to avoid.

(C) - 3 Rnds Total Reps (1min Recovery Between Rnds)
1 minute ME - Russian KB Swings (Heavier Than Your Usual American)
1 minute ME - Back Squat - 50/35kg
1 minute ME - Pull Ups


Thursday, November 22, 2012

THURSDAY

(A) - Banded Deadlift - 3-3-3
No Heavier Than 45% 1rm Of Your Standard Deadlift Is To Be Loaded. If you are experienced in these, then increase band tension. THINK FAST & as soon as you feel band tension when lifting, finish fast & strong, RETURN the load under control.

(B)  15-12-9
Deadlift - 100/70kg
400m Run

(C) Mobilize/Skill

Wednesday, November 21, 2012

WEDNESDAY

(A) - SNATCH
Build to a ME over 6 lifts THEN at 80%
EMOTM x 10 sets
1 Snatch + 5 Broadjumps

(B) - 10min AMRAP
5 x KB Shoulder to Overhead Anyhow 24/16
10 x Walll Ball
15 x KB Swings 24/16
THEN IMMEDIATELY AFTER AMRAP
50 Pull-ups

Tuesday, November 20, 2012

TUESDAY

(A) - 15min to build to a HEAVY Clean & Jerk (Not Maximal)

(B) - 4 Rnds (Total Time)
3 HPC @ 90% of ABOVE'S BEST LIFT (DEMO)
6 Box Jumps 24/20
12 T2B
1/2 Gasser
3 Hang Squat Cleans (Same Load as ABOVE) (DEMO)
Recover 1:1 (That is, your Recovery is EXACTLY Same as the Previous round took you)

Monday, November 19, 2012

MONDAY

(A) 1&1/4 FRONT SQUAT
1x5 @65% - 2x5 @70% - 1x3 @75% - 1x3 @80%

(B) SNATCH PRACTICE
Work at whatever ability level your at (Don't miss anything because of load being too heavy)

(C) 12min AMRAP
5 Power Snatch 50/35
20 Double Unders

Friday, November 16, 2012

FRIDAY

WARM UP
General Dynamic WarmUp

(A) - Back Squat (Only One Warm Up Set at 55-65% x 8-10reps, Then straight into it)
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-95%


(B) - For Time
45 DU
45 Back Squats 50/35kg
45 C2B Pullups (Horizontal Row if No Pullups as yet)
45 Barbell Back Rack lunges 50/35kg (Alternating Foreword or rear lunge permitted)
NOTE: Back rack lunges are lunges performed with barbell across back. Stands are NOT allowed. 
NOTE,NOTE: Don't get spooked by the BIG number of reps asked from you in one movement before cycling to the next. This is one round of 45 reps & no different to a 21-15-9 format in regards to total reps. ONLY YOUR STRATEGY NEEDS TO BE DIFFERENT. Have fun.. 

Thursday, November 15, 2012

THURSDAY

(A) DEADLIFT - 5-5-5-5
**Perform MAX Height Box Jump Between Lifts. (That's 3 Fair Dinkum Attempts once your Deads Start)

(B) 5 Rounds
Run (Honest) 200m
15-20 (UNBROKEN) KB Swings HEAVY
10 Burpee (Touch 15cm overhead on jump)

Wednesday, November 14, 2012

WEDNESDAY


(A) - (12min Practice) Hang Full Snatch - Building in Weight to Heavy but as Perfect as your ability allows

(B) - AMRAP x 5
6 x Strict KTE
12 x KB Swing 24/16

THEN

AMRAP x 5
8 x TTB
10 x KB or DB Snatch 24/16

THEN

AMRAP x 10
5 x Power Snatch 50/35
20 x Double Unders
NOTE: This is a continual running clock that finishes at the 20min mark. Be organized for this one by having your Bell, Bar & Hands ready. 
Athletes will Swing & KB/DB Snatch behind their Bar that will be used for Power Snatches. As will the Double Unders.

Tuesday, November 13, 2012

TUESDAY

(A) - 2 x Full Clean + 1 Jerk
Eg: Perform 1 x Full Clean + 1 x Full Clean & Jerk
In 10min find MAX Load
THEN With Same Load
EMOTM x 6 (1 x Clean & Jerk)

(B) - 5 Rounds (Work/Recover 1:1)
1 x Full Gasser (2Handed Touches)
5 x Power Clean @ 65-70% of Clean

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 
SO RUN LIKE YOU STOLE SOMETHING ON THE FULL GASSER

Monday, November 12, 2012

MAX EFFORT MONDAY

(A) OHS x 3 - Take 15min to find ME Load for a triple

(B) 4 Rounds
Run 400m (1:45 Max Time allowed)
ME Pullups
ME OHS 43/35
**NOTE: Think your transitions through. This is about ME on all 3 elements & not about fastest 4 Rounds.

Friday, November 9, 2012

FRIDAY

(A) FRONT SQUATS - In 15min build to a HEAVY double..

(B) 3 Rounds 
10 x Front Squats @ 80% above
10 x Wall Balls 9/6kg - 10/8ft
THEN
Run 400m
Perform 20 x OHS 40/30kg

Thursday, November 8, 2012

THURSDAY

(A) KB Clean & Jerk
15min to find maximum load (Record max lift of both arms)


(B) 10,8,6,4,2,1 Clean and Jerk (60/40kg)
Between rounds Perform 1 round of Cindy or Mary
(Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats)(Mary = 5 HSPU, 10 One Legged Squats, 15 Pullups)

Wednesday, November 7, 2012

WEDNESDAY


Dane using the new Jerk Boxes.  
Thanks Roger and thanks HC.


WARM UP

Driveway run with Butt Kicks, Knee Highs etc
Goodmornings 3 Sets

(Don't Dilly Dally around today. Don't Rush, But Get It Done.

(A) (Capped at 20min from start of session time)
BANDED DEADLIFT: 5-5-5 @55-60% of "Deadlift" 1rm   
This is to be done as a Dynamic Movement. Control the load on the way down & once you get Band Tension on the way up "THINK FAST"

(B) - (Start 30min into the session)
IN 17min COMPLETE
Run 1200m (Run the CFP 800+400m)
THEN AMRAP OF
5 x Deadlift - 90/65
15 x Ring Dips 
(Perform parallel bar dips as sub if reqd)
**Eg: Use boxes with DBells on top.

NOTE: The clock is set for 17min & on 3-2-1 GO, a 1200m run will kick things off, & then in the remaining time after the run, you will perform an AMRAP of 5 x Deadlifts & 15 x Dips




     


Tuesday, November 6, 2012

TUESDAY


Warm Up:

10 x Push ups

10 x Box Jumps 
10 x Rock & Rolls Empty Bar

(A) 2 x HANG SNATCH
Build up to a ME lift over 12min
THEN 
EMOTM x 5 sets Perform (Use same load as ME Double)
1 x HANG SNATCH + 2 x BOX JUMP 30/24 + 1 x SNATCH

(B) 5 Rounds (Work/Recover 1:1)
1 x Full Gasser (2Handed Touches)
5 x Power Snatch @ 65-70% of Snatch

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 
SO RUN LIKE YOU STOLE SOMETHING ON THE FULL GASSER

CROSSFIT GEAR SALE. REEBOK IS HAVING A1/2 PRICE SALE




Monday, November 5, 2012

MONDAY


(A) Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

(B) 12min AMRAP (Scale Accordingly & Be Sensible)
With a partner & one Barbell 60/40kg
1 Squat Clean Thruster
2 Squat Clean Thruster
3 Squat Clean Thruster
(Stolen from CrossFit New England)

One athlete works while the other rests.  If Craig and Aaron are partners, Craig does one rep then Aaron does one rep. Craig does two reps and then Aaron does two.  Craig does three reps and Aaron does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.

Friday, November 2, 2012

FRIDAY

(A) OHS - Build to a ME lift over 15 min

(B) 12 min AMRAP
12 Back Squat 50/35
15 KB Swing 24/16
1/2 Gasser

Thursday, November 1, 2012

THURSDAY

(A) Push Press 3-3-3
Jerk 2-2
NOTE: Push Jerk the first rep of the Jerk & Split the second.

(B) FOR TIME
20 Wallball 9/6kg @10ft
30 Push ups (Chest to ground)
40 Sit-ups (Heel 2 Heel)
15 Push-ups
10 Wallball

(C) Skills or Mobilise