CrossFit 101 – Wed, Apr 17

Birdneck – CrossFit 101

View Public Whiteboard

101 DAY 7 (AMRAP – Rounds and Reps)

15 MINUTES TO TEACH/LEARN:

1: RING DIP/BOX DIPS/INSIDE 2 BOXES = full range of motion box dips with feet straight are the hardest, bend your knees and bring your feet closer to make it easier.

2: ABMAT, THE RUSSIAN TWISTS, and V-UPS = use full range of motion V-ups= Hands and feet start on the ground. Both feet and hands come up and you touch your toes with both hands while up on your butt, NOTHING OF YOUR BACK IS TOUCHING THE GROUND WHEN YOU TOUCH YOUR TOES. The toe touch must occur above the level of the top of the head. Return to the laying position with both hands and feet on the ground / repeat!

3: Sumo Deadlift High Pull with a kettlebell – Feet wide, touch the ground, full hip extension, end with hands above collar bone under the chin!

THEN 12 MINUTE AMRAP OF :

10 DIPS

4 SHUTTLE RUNS

10 V-ups / ABMAT SIT UPS

4 SHUTTLE RUNS

10 RUSSIAN TWISTS (10/15 LBS PLATE)

4 SHUTTLE RUNS

10 SDLHP 53/35

4 SHUTTLE RUNS

CrossFit 101 – Wed, Apr 17

Birdneck – CrossFit 101

View Public Whiteboard

101 day 6 (Time)

TAKE 20 MINUTES TO TEACH/LEARN **

THE BARBELL HANGING POWER SNATCH = wide grip using the hook grip (when standing the bar should sit at the pockets); hang position at the knees with verticle shins, flat footed, shoulders pinched together, chest out, looking forward, but low) JUMP upward pushing feet into the ground, bending the elbows high and outside keeping the bar close to the body as you fully extend (triple extension) then flick the bar overhead catching it with locked out elbows.

THE WBS (Start about an arms length away from the wall, pick the ball up and rest it just under the chin close to the body) complete a full squat then stand explosively throwing the ball the correct height hitting the targe and catching the ball back under the chin going into the next rep.

THE BURPEE = start standing the drop to the ground; chest touches the ground, then push your shoulders off the ground and explosively throw your butt up and pull your feet up landing with feet as close to your hands as possible then stand ups with a small jump and clap your hands over your head. repeat repeat…

THEN 4 ROUNDS FOR TIME :

4 BURPEES

8 HANGING POWER SNATCHES 45/35 (RX+75/55)

12 WBS

**12 MINUTE CAP

TRON

Birdneck – Daily WOD

View Public Whiteboard

Clean (Take approx 12:00 to hit your heaviest clean. NOT HANGING. FROM THE GROUND)

All sets / reps should be squat.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

10 PULL UPS (RX+=C2B) (PRO=BAR MU)

15 ALT ARM DB SNATCHES 35/25 (RX+=50/35)

20 WBS
STIMULUS: CONDITIONING.

Pull ups: should be unbroken early but no more than one break when needed.

Snatches: Same

WBS: Same

Metcon (No Measure)

ACCESSORY WORK:

4 ROUNDS OF:

20 ALTERNATING PISTOLS (USE A RAISED HEEL OR STANING ON A BOX IF NEEDED)

:20 SECONDS OF FREE STANDING HAND STAND HOLD (NOT AGAINST A WALL AND TRY TO BE AS STATIONARY AS POSSIBLE)

()