CrossFit 101 – Wed, Apr 10

Birdneck – CrossFit 101

View Public Whiteboard

101 Day 4 (Weight)

20-30 MINUTES TO LEARN:

1: TOES TO BAR / KNEE RAISES*** LEARN THE KIPP !!! (done at the shoulders/pushing and pulling on the bar, the feet just hang. The movement is accomplished at the shoulders. Start with small kipps and progress into bigger ones as you learn to bring your knees/toes up higher and higher by using the single kipp (NOT THE DOUBLE KIPP!!)

2: BARBELL DEADLIFT. (alternating hand grip/neutral spine (NOT A ROUNDED OR TURTLE BACK), arms are just hooks as we do not use them to lift, shoulder blades are pinched together, feet stance is right under our hips and hands are placed outside the knees. The bar is within an inch of our shin, the knees are slightly bent and inside our arms. Stay flatfooted as you stand all the way up until the shoulders are slightly behind the bar. Then lower the bar back to the ground finishing in the same position your started. Practice doing TOUCH AND GO’S. TNG.)

THEN: 14 MINUTE E2MOM : EVERY 2ND MINUTE COMPLETE

5 TOE RAISES / TOES TO BAR (focus working on the single kipp) (if you have no grip strength to hang on the bar then perform anchored toes to bar…

5 DEADLIFTS 75/55 (RX+ 95/65) *** GRADUALLY INCREASE THE WEIGHT IF COACH ALLOWS YOU TO AND IF FEELS GOOD WHILE YOU WORK UP TO A MANAGEABLE HEAVY SET OF 5 for todays score! *** FOCUS ON FORM OVER THE WEIGHT ON THE BAR! *** REST IN REMAINING TIME OF THE 2 MINUTES AFTER THE 10 REPS ARE DONE.

BUMBLE BEE

Birdneck – Daily WOD

View Public Whiteboard

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Metcon (AMRAP – Rounds and Reps)

Second workout starts when everyone is recovered from Diane.

8:00 AMRAP

8 – V-up (RX+=12) (pro=15)

16 Crossover jump rope (rx+=24) (pro=30)
STIMULUS : Endurance:

V-ups: Where everyone will hit a wall. Do these correctly!!!!! you must come up to where you are balancing on your butt. NO part of the back is on the ground. Touch your toes above the level of your head. MODIFY these to alternaing hand to toe, or ABMAT.

Crossovers : Go unbroken other than misses!

Metcon (No Measure)

ACCESSORY WORK:

SET TWO SQUAT RACKS APPROX 40 FT APPART:

PERFORM 5 ROUNDS OF:

40 FT. BANDED OVERHEAD SNATCH GRIP WALK

https://www.youtube.com/watch?v=tu_sDFgBPq8&t=1s

10 BULGARIAN SPLIT SQUAT PER LEG (DOUBLE DB HANGING)

https://www.youtube.com/watch?v=2C-uNgKwPLE&t=46s

MOVE QUICKLY BETWEEN MOVEMENTS/SETS TO MAINTAIN AN INCREASED HEART RATE; BUT; MOVE SLOWLY AND DELIBERATELY DURING THE MOVEMENTS.

*** Your first round is to practice and learn using a light weight(s). The next 4 rounds should be at a moderate to heavy weight staying the same across all four rounds. We are not building today but staying at the same weight for the last 4 sets

()