Week of September 30 to October 5

September 29th, 2013
by:

Just a note on the modules: This week has a big emphasis on Olympic lifting and squats (especially front squat). Be sure to look at the week as a whole to get a proper perspective on this week’s modular programming. This week’s modules are best done in order, i.e. skill–>strength–>endurance.

Note: This week has 3 days with box jumps and/or over-the-box jumps. This can be a lot for some and we don’t want to cause hip/knee/foot issues. If you’re coming in Monday, Tuesday and Thursday, then please be aware of this and substitute or modify if necessary. If you have any questions please talk to one of the trainers.

Monday, September 30

Class Strength
Bench Press – Warm-up, then do 4 supersets of 10 bench press and 10 ring-dips. Bench press should be about 70-75% of 1RM. Rest about 2 minutes between supersets. Be sure to have a spotter on the bench press.
Bench Press – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Power snatch – 2×10 @ 75% w/ 1 min rest between sets
  • High-hang clean & jerk – 2×10 @ 60%  w/ 1 min rest between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 70% w/ tempo of 10X1. The focus is on going up fast.
  • GHD sit-ups – 50 total

Modular Endurance
For time do 20-15-10 reps of:

  • Box jump – above knee+
  • Kipping pull-ups

Core WOD
Open WOD 13.2
If you did the Open this year, then do the Core WOD before the Class Strength to get a good comparative score.
Complete as many rounds and reps as possible in 10 minutes of:

  • 115/75 pound Shoulder to overhead, 5 reps
  • 115/75 pound Deadlift, 10 reps
  • 15 Box jumps, 24″/20″ box
  • 75/45 pound Shoulder to overhead, 5 reps
  • 75/45 pound Deadlift, 10 reps
  • 15 Box jumps, 20″/16″ box

2013_OPEN_13.2_LOGO

Olympic Lifting Class
5:30pm-6:30pm – Warm-up and work-up to doing a couple sets of 2-3 reps at 80-90% of your 1RM in either the Snatch or C&J. Then we will get video of a few reps and analyze. Then work on the results of analysis.

6:30pm-7:30pm – This will be an introductory class teaching the basics of the Snatch.

Tuesday, October 1

Class Strength
Weighted Pull-ups – 10 Strict pull-ups, then do 5-5-5-5. Increase load for each set of pull-ups. Black – Finish off with a max. set of pull-ups w/ 25# weighted vest.
Pull-ups – Work on pull-up progression. Do 3-5 sets of 5 pull-ups w/ least amount of assistance possible.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch -Work-up to a 1RM, then 1×5 @ 75% of that
  • 1 min rest
  • Clean – Work-up to a 1RM, then 1×5 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – Work-up to a 1RM, then 2×2 @ 80% of that
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

Modular Endurance – Run 5k

Core WOD
FGB Style
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “switch”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • K2E (Sub – Leg lifts)
  • Wall-ball Sit-ups 20#/14# 14/10#
  • Burpees
  • Over-the-box Jumps 20″/16″ 16″/12″
  • Row

Power Lifting Class
Wide-stance Back Squat – 1×15 @ 50%, 3×8 @ 60-70%, 3-3-3-3
Front Squat – 5-5-5-5
Straight Leg Deadlifts – 4 Sets of 8-10 reps each.

Wednesday, October 2

Class Strength
Strict Press – Warm-up, then do 3 supersets of 10 strict press (70-75% of 1RM) and 10 HSPU. Rest about 2 minutes between supersets.
Strict Press – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.
If your shoulders are a bit overworked lately, then spend this time stretching your shoulders with bands and/or doing SMR on your shoulders. You can also do 2 sets of 10 reps of medium weight reverse flies to strengthen the rear deltoids while avoiding more intense work for the shoulders.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch balance – Work up to a 1RM, then 1×1 @ 90%, 1×1 @ 85% and 1×1 @ 80%
  • Power clean & jerk – 1×10 @ 75%

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 70% w/ tempo 10X1
  • Planks – 3x (30 sec front, 30 sec left side and 30 sec right side). Then do a max hold on each side twice. Hold is over if you break form even slightly.

Modular Endurance
4 rounds for time of:

  • 10 DB alt. muscle snatch 50/30#
  • 10 KTE      

Core WOD
3 Rounds for time:

  • 400m Run (400m Row if Raining)
  • 10 Indian sit-ups
  • 10 Power Cleans 185/135 155/115 125/85 75/45
  • 10 Front Squat 185/135 155/115 125/85 75/45

TomClean

Thursday, October 3

Class Strength
Back Squat – 2 x 10 @ 60-70%, 5-3-3-5
Back Squat – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 1×5 @ 75% of that
  • 1 min rest
  • Clean & jerk – Work up to a 1RM, then 1×5 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – 3,3,3,3 w/ tempo of 13X1
  • Good morning (straight knee) – 3×8; 3020 tempo; feel out weight, approx. 20-25% of BS

Modular Endurance – 150 D/U for time, then rest 3:00 min and repeat.

Core WOD
Three rounds for time of:
Perform each of these exercises in any order, but ensure you’ve done all of them before starting another round.

  • Knees to elbows, 21 reps (Sub – 21 Leg raises)
  • 55/35# 35/20# Kettlebell swing, 21 reps
  • Push-ups, 21 reps
  • 15′ Rope climb, 3 trips (Sub – 10 Ground to Standing)
  • 20/16″ inch Box jump, 21 reps
  • Back extension, 21 reps
  • Walking lunge, 150 ft

Those that have been doing CrossFit for less than 8 weeks or 10 sessions do only 2 rounds.

Friday, October 4

Class Strength
Deadlift – 2 x 10 @ 60-70%, 5-3-3-5
Deadlift – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – Work up to a 1RM, then 2×2 @ 80% of that.
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

Modular Endurance – 300-200-100-200-300m run. 2 min rest between each.

Core WOD
7 Min. AMRAP

  • 4x Shuffle Run 10 Yds (Touch floor w/ hand ea. 10 yds)
  • 3 Bar Muscle-ups9 Pull-ups12 Ring-rows

Rest 7 minutes

7 Min. AMRAP

  • 10 2 fer 1 Wallball / Wall Ball – 20/14# @ 10’/8′
  • 10 KBS 55/35# 35/20#

Saturday, October 5

Happy Birthday Juliana!

JulianaWallBall

Class Strength – Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
5 Rounds for time of:

  • 10 Sit-ups
  • 10 Box Jumps 20/16″
  • 10 Hang Cleans – 135/95 115/75 85/55 65/35
  • 10 S2O  – 135/95 115/75 85/55 65/35
  • 10 Back Squat  – 135/95 115/75 85/55 65/35

If you’ve been doing CrossFit for less than 8 weeks/10 sessions and/or haven’t been working out consistently at 3+ per week, then only do 3 rounds. 50 reps of these heavier movements will take a toll if you’re unprepared or over trained. There’s no shame in doing less rounds if that is what your body needs. So be smart!