Skills and drills-
Stable arm drill
Group exaggerated foot pull
Partner band drill
Crossfit suspenders
3-legged cadence running
then…
Strength and Conditioning WOD (a.k.a. recovery wod)
3 x 15 kb
3 x 15 pull ups
3 x 15 ghd
3 x 15 hip extension
Day 1-
Do 3 drills of your choice
Then
2×800 rest as long as it takes you to run 800 m (rest :work is 1:1)
4x400m (rest :work is 1:1)
6x200m (rest:work is 1:1)
Day 2-
Do 3 drills of your choice
Then
5k time trial
AMRAP 25
200m Run
7 Power Cleans (95/75)
7 Burpees
250m Row
7 Thrusters (95/75)
7 Pull-ups
Bench Press
10-8-8 @ 65, 70, 75%
then FT:
55 Floor Presses
75 Abmat Sit-up
EMOM 9
2 Deadlifts
3 Hang Power Cleans
4 Push Jerks
Skill focus- strengthening feet to make us more efficient at pulling
Jump rope drills 30 sec both feet, 30 sec single feet x 2; 10 both feet, 10 left, 10 right x 2
Pulling from box drills
WOD-
1×8 min erg, 3 min recovery
1×3 min erg, 2 min recovery
2×1 min erg, 1 min recovery
Strict Press 10-8-8 @ 65, 70, 75%
then
7 Rounds
5 Strict Press (40 – 50% 1RM)
5 Strict Pull-ups
Mechanics
Day 1-Ladder sprint: 100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery
repeat 1 more time
Day 2- 4 x 800 m with 2 minutes walk recovery btw each rep
Consistency
Day 1- Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
Day 1- Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with 2 minutes easy jog recovery btw each rep
Intensity
Day 1-Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 2 more times
repeat 2 more times
Day 2- 6 x 800 m with 2 minutes easy jog recovery btw each rep
**At the start of each workout, practice exaggerated foot pull drill. 3x 10 pulls each leg.
10 Intervals
150m Row sprint
10 Burpees
90 sec rest
Friday Chipper
1K row cash-in
50 V-up
50 Push-ups
5 Rope Climbs
50 Slam Balls
Trident is hosting a CrossFit Olympic Lifting Trainers Course, so come get your WOD in early Saturday morning!
Classes at 6:30 a.m. and 7:15 a.m. (No CF Kids or Oly Class). We’ll see you then!
From Tuesday Feb 18th, 2014!
Athletes should go back and check beyond the whiteboard for their previous score!
Deadlift 10-8-8 @ 65, 70, 75%
then:
4 rds for time:
5 Deadlifts (75%)
6 burpees
7 Wall Balls
GRAVITY IS YOUR GAS PEDAL.
- CFE Warm up
- Falling Drills!
- Crossfit Treadmill, 90 bpm, 94 bpm, 114 bpm
- WOD
- 200 m run, 10 p/u, 40 air squats
- 400 m run, 10 p/u, 30 “
- 600 m run, 10 p/u, 20 “
- 800 m run, 10 p/u, 10 “
- 600 m run, 10 p/u, 20 “
- 400 m run, 10 p/u, 30 “
- 200 m run, 10 p/u, 40 “
EMOM 13
6 Single Arm DB Snatches (3 each arm)
20 DUs
Squat Strength
10-8-8 @ 65, 70, 75%
then:
Ladder up 1-10
50% Front Squat 1RM
Pull-ups