CrossFit 101 – Wed, Apr 3

Birdneck – CrossFit 101

View Public Whiteboard

101 DAY 1 (AMRAP – Reps)

TAKE 15 MINUTES TO INTRODUCE :

1: WALL WALK (walk only as high as comfortable then walk back out do not fall out of the top!) ZED PRESS (can be used with DB/KB/BARBELL use full range. BOX HSPU with knees on a box. These are not push ups, you must have your butt high in the air and as you push upward you should be pushing your head towards the box so you finish with your arms locked out as verticle as possible to mimick the HSPU position VERTICLE / NOT HORIZONTAL!

2: THE CROSSFIT BURPEE. There are many types but learn the CrossFit style. Chest on ground/push into upward facing dog position then throw your butt into the air as your feet come as close to you hands as possible (NOT A PUSH UP THEN POP UP). Then finish the movement with s slight jump off the ground with hands clapping over your head to finish the movement. Coach will explain all the types (Burpee box jump overs/BARFEES/later bar jumping…)

3: THE BOX JUMP . Perform on whatever height you’re comfortable with. NO STEP UPS unless your injured and can not even jump onto a 10 lbs plate! Try to remember to step down to be safe but always jump up with two feet leaving the ground and landing on the box together! Box jumps end with a full extension of the body on top of the box. Coach will discuss the differences with the regular box jump and the box jump over!

4: THE REVERSE LUNGE . These are performed stationary by standing erect, taking a large step backwards where the back leg lightly kisses the ground, the front shin should be verticle, then stand by using the front leg to pull your body forward to full erect then step back with other leg. Coach will discuss doing this: Goblet, back rack, front rack…

10 Minute AMRAP of

1 wall walk or 5 zed press

3 burpees

5 25ft shuttle runs touching BOTH FEE AND ONE HAND TOUCH across the line. (or run 200m)

7 box jumps (on a very comfortable height – NO MISSES!

9 reverse lunges (RX+ goblet 35/26)

PORKYS

Birdneck – Daily WOD

View Public Whiteboard

Metcon (4 Rounds for reps)

4 rounds. 3 minutes of work with 3minutes of rest:

Each round has a buy in of:

5 wall walks (rx+7) (pro/quarterfinalists=9 wall walks then option to substitute 50 ft hand stand walks in the last 2 rounds)

12 box jumps (rx+=15) (pro=18)

Then in remaining time of the 3 minutes complete as many deadlifts as possible!

RND 1= 135/100 (+=185/125) (PRO=225/155)

RND 2= 185/125 (+=225/155) (PRO=275/185)

RND 3= 225/155 (+=275/185) (PRO=315/205)

RND 4= 275/185 (+=315/205) (PRO=365/255)
STIMULUS= HEAVY DEADS!!! Start moderate and go up to heavy!!!! Going from some shoulder, leg, midline skill work into HEAVY DEADS!!!

WALL WALKS: After the 3 minutes of work lets focus on big steps up and down with the hands to get these done quickly!

Box jumps: Legs should be good but your heart rate may be up a bit. Try to starte with rebounding and end with the step down to bring the heart rate down and ready for the heavy deads!

DEADS= Your last cycle should be WHOLLY SHIT HEAVY! Dont blow your back out in the first two rounds!!! Focus on form and stay tight on EVERY rep so you can get 5 or 6 in that last round!!!

*** USE THAT 2 MINUTE REST TO REALLY WORK RECOVERY!

Metcon (No Measure)

ACCESSORY WORK: 4 ROUNDS NFT…

20 CALORIE SKI ERG

12 HOLLOW BODY ROCKS

10 TWO SECOND SUPERMAN HOLDS

https://www.youtube.com/watch?v=fPBj06f_Trs

https://www.youtube.com/watch?v=z6PJMT2y8GQ

()

MISTY MOUNTAIN HOP

Birdneck – Daily WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

TWO WORKOUTS TODAY:

First: 15:00 AMRAP of:

40 DU (RX+60)

20 WBS (RX+=30)

10 V-UPS(RX+=15) *** Modify by doing one arm to opposite leg then switch.

*** upon completion you have another 10 minutes to hit your heaviest 3 rep max hang power snatch!
STIMULUS: MUSCLE ENDURANCE. Classic triplet. Higher rep ranges.

DU= Tactical breaks are a good idea going into the WBS.

WBS= Again tactical breaks coming from the DU and going into the TTB

V-ups= Some will be able to go unbroken but beware of the DU’s coming up. MODIFY by doing single hand to opposite leg in the “V”. Going back into the DU. Remember to relax those shoulders, stay on your toes and get off the ground quick.

Hang Power Snatch (Take until the 25:00 min mark to your heaviest triple.)

Metcon (No Measure)

ACCESSORY WORK:

4 ROUNDS OF

25 GHD SIT UPS

15 GHD BACK EXTENSIONS

5 PAUSING BOX JUMPS 30/24 (PAUSE FOR 2 SECONDS AT THE BOTTOM OF THE DIP, THEN WITHOUT DROPPING ANY FURTHER, EXPLODE UPWARD ONTO THE BOX.

()

CrossFit 101 – Mon, Apr 1

Birdneck – CrossFit 101

View Public Whiteboard

101 DAY 11 (Time)

15 MINUTES TO TEACH/LEARN

* * THE FRONT SQUAT/GOBLET SQUAT (Learn the different bars) Elbows up, bar resting on shoulders, squat as upright as possible) Coach will advise about wrist wraps!

** THE ROWER (Learn proper rowing technique using full length strokes) Learn the monitor how to start; the basic display; switch between meters and calories… Keep damper setting around 4 or 5.

** THE WALKING LUNGE (long step with verticle front shin; back knee lightly kissing the ground; pull the body forward using the front leg) Offset the step left/right to stay more stabble, instead of one leg directly in front of other leg.

*** 3 rounds for time (RFT) (12:00 CAP)

15/12 CALORIE ROW

10 FRONT SQUAT 45/35 (75/55)

10 WALKING LUNGE STEPS (RX+=35/26 K.B. GOBLET LUNGE WALKS)

QUARTERS

Birdneck – Daily WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Goat cycle 3 then 5 rounds of 2:00 work / 2:00 rest: Continue working through rounds of:

3 devil press 35/25 (RX+=50/35)

5 DB front squats

7 burpees over the DB (over one DB not both)

** Pro = reps at 5-7-9

*** Continue each round where you left off at the end of the last round.

** Score is total rounds and extra reps completed at the end.
STIMULUS: Grind

Devil press : Chest touches the ground in between the DB’s. You can swing the DB in between or outside the legs.

Front Squats : Hold anywhere in the front rack position as long as your holding on to the handles NO RESTING THE HANDLES ON YOUR SHOULDERS .

Burpees over the Dumbell: Go over one dumbell and you must jump!!! NO STEPPING over the DB! !! Coach will no rep you!!

Crossover – Sat, Mar 30

Birdneck – Crossover

Metcon (Time)

200 run

20 HSPU

20 hanging power cleans

200 run

20 pull ups / ring rows

20 shoulder to overhead

200 run

20 TTB

20 Thrusters

200 run

*** barbell at 75/55 (rx+=95/65)

Daily WOD

Birdneck – Daily WOD

View Public Whiteboard

Metcon (Weight)

9:00-9:20 work to a heavy SNATCH complex:

1 high hang power snatch +

1 high hang squat snatch +

1 hanging squat snatch

Metcon (AMRAP – Rounds and Reps)

After the strenght componenet…

0:00-9:00

3 power snatches from ground 95/65 (115/85) (135/100)

20 double unders alt with crossovers

10:00-19:00

max set skill level HSPU

5 HANING SQUAT CLEANS same weight

20:00-29:00

5 burpee box jump overs

10 TTB

AT THE 30:00 MINUTE MARK EVERYONE RUN 1 MILE. When you get back into the gym your choice of (NOT FOR TIME) completing 25 skill level pull ups / MU’s -OR- 250 feet of H.S. walking.

CrossFit 101 – Fri, Mar 29

Birdneck – CrossFit 101

View Public Whiteboard

101 day 10 (AMRAP – Reps)

15 MINUTES TO TEACH/LEARN:

* THE BACK SQUAT/AIR SQUAT (PRIORITY IS DEPTH!!!) (LEARN THE DIFFERENCES BETWEEN MENS/WOMANS/TECHNIQUE BARS/the weights; smaller grips…) Learn how the bars are marked to center of gravity. Squats are done with head up; chest out; staying flat footed, feet slightly turned out with knees tracking out over the feet (NOT CAVING IN). Break parallel at the bottom then drive the chest upward to maintain proper posture (NO STRIPPER BUTT). Finish at full extension.

* THE PUSH UP/ (we dont do them on knees unless your hurt) REAL PUSH UPS start in the plank position, you lower your body until your elbows bend beyond 90 degrees (TOUCH YOUR NOSE TO THE GROUND AND NOTHING ELSE!!) Then drive your bodey back up to the plank position! NOTHING SHOULD TOUCH THE GROUND!! Laying on the ground is actually easier because you can snake the body up taking your body weight out of the equation as well as not using your core to stay tight and in the plank!!! To MODIFY, set up a box and put your hands on the corner while in the plank then lower your chest to the corner of the box between your hands then push up to full extension. The higher the box the easier the move. Lower boxes are harder!

* THE KETTLEBELL SWING (START RUSSIAN STYLE eye level… PROGRESSING TOWARDS AMERICAN STYLE directly overhead fully extended elbows) This is not a full bend over and not a full squat but a little of both. Swing the kettlebell between your legs then use an explosive extension of the knees and hips (think of jumping off the ground) This will then swing the bar up to the proper height. If you move slow you will not be able to move the heavier weights BUT if your quick and explosive you will be able to handle the proper weights. Heavier weights will teach the proper movement because you CANT MUSCLE IT UP! THEN:

9 MINUTE EMOM ALTERNATE BETWEEN :30 SEC OF BACK SQUAT 45/35 (RX+ 75/55) :30 SEC OF PUSH UPS :30 SEC OF KBS 35/26 (RX+ 53/35)

Friday

Birdneck – Daily WOD

View Public Whiteboard

Metcon (4 Rounds for reps)

GOATS THEN 19:00 EMOM: (4 ROUNDS)

1:00 DB BENCH PRESS 35/25 (RX+=50/35)

1:00 AIR SQUATS

1:00 TTB

1:00 LUNGE JUMPS (quarterfinalists, see below)

1:00 REST

*** PRO= Wear a 20/14 lbs vest.

*** Four scores today. total of each round.

*** QUARTERFINALISTS: Take off your vest and complete 1:00 of skill level hand stand walks. i.e., ( as many 10 ft sections – 25 feet – 50 feet – 360 degree turns (both directions) – 25 ft “S” turns…) Then put your vest back on during the rest of the WOD.
STIMULUS: MUSCLE ENDURANCE.

We are going from upper body to lower body today.

One-minute can be a long time for some of these movements.

Make sure to use full range of motion!!! NO half squat’s at the bottom AND the top! Same with the bench press! Locked elbows at the top!

Metcon (AMRAP – Reps)

ACCESSORY WORK:

1 MINUTE LEFT LEG IN THE COUCH STRETCH

1 RING MUSCLE UP

1 MINUTE RIGHT LEG COUCH STRETCH

2 RING MUSCLE UPS

1 MIN LEFT LEG PIGEON STRETCH

3 RING MUSCLE UPS

1 MIN RIGHT LET PIGEON STRETCH

4 RING MU

1 MINUTE SEATED FORWARD FOLD

5 RING M.U.

*** REPEAT THE STRETCHING WHILE REDUCING THE MU BY ONE.

*** LOOKING FOR UNBROKEN SETS ON THE MU SO IF YOU NEED TO REST A BIT LONGER TO HIT THEM; DO IT!

** IF YOUR MAX IS LESS THEN WORK UP TO THAT MAX AND HIT THAT MAX EACH TIME WHILE DOING ALL THE STRETCHING IN BETWEEN!

Thursday

Birdneck – Daily WOD

View Public Whiteboard

Metcon (Time)

5 rounds :

5-4-3-2-1 wall walks (rx+=10-8-6-4-2)

7 bear hug shuttle walks 100/70 (pro=150/100)

10 double DB front squat s 35/25 (rx+=50/35)

7 bear hug shuttle walks
STIMULUS: GRIND! Keep moving, try to shorten each rest period by one or two seconds! This can really add up at the end.

WALL WALKS – decrease in reps. Here is where taking a few seconds off each rest will add up!

Shuttles – 25ft = 1 rep. try to do one or two shuttles just a bit faster during each set.

FRONT SQUATS: Go unbroken. Putting them down and getting them back up takes too much time and energy!

Metcon (No Measure)

ACCESSORY WORK: 4 ROUNDS NFT… 30 CALORIE SKI ERG 10 HOLLOW BODY ROCKS 10 TWO SECOND SUPERMAN HOLDS https://www.youtube.com/watch?v=fPBj06f_Trs https://www.youtube.com/watch?v=z6PJMT2y8GQ

()