CrossFit 101 – Mon, Apr 22

Birdneck – CrossFit 101

101 DAY 9 (AMRAP – Rounds and Reps)

15 MINUTES TO TEACH/LEARN:

** THE THRUSTER : Front rack position, full squat at the bottom, drive up explosively popping the hips open to pop the bar overhead hitting full lock out directly overhead with the head “through the window”!

** THE PULL UP: Modify with jumping chest to bar start with standing on a box standing high enough that your forearms touch the bar, grab the bar squat low enouch to hit full extension of the arms then jump while pulling your chest to the bar/BANDED PVC PULL DOWN: Using a band with a pvc through it, squat down and pull the PVC down, pulling your elbows behind you and pushing your chest and touch the PVC to your chest. RING ROW’s: Start with toes directly under the rings, lay back to full extension and with a straight body, pull up until your thumbs/rings touch your shoulders/chest. Move feet forward to make them harder then move feet back to make them easier.

** THE D.U. Start working the singles where you jump once with the rope going around once (no double jump between the rope coming around). Practice fast singles. Try doing single; single then one double. Next try single single double single single double…. If you’re not jumping high enough and/or spinning the rope fast enough. Set up a weighted bar and practice jumping over it with no resetting on each side (jump high and fast!!) For the speed of the rope; grab two ropes, one in each hand and just spin them by your side as fast as possible to learn what fast is (no jumping here just fast spinning).

CROSSOVERS : Jump higher and cross your arms trying to put your hand into the opposite pockets to keep the rope long!

THEN

10 MINUTE AMRAP

5 THRUSTERS 45/35 . (RX+ 75/55)

10 PULL UPS/PVC PULL DOWNS/RING ROWS

25 JUMP ROPE / D.U. (SINGLE SINGLE DOUBLE) NO MORE THAN :30 SECONDS OF PRACTICE THEN MOVE ON.

ALL IN THE FAMILY

Birdneck – Daily WOD

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Metcon (AMRAP – Reps)

GOAT CYCLE 3 THEN

With a continually running clock, complete as many reps as possible in 10 minutes of:

** 10 clean and jerks, weight 1

Rest 1 minute

** 10 clean and jerks, weight 2

Rest 1 minute

** 10 clean and jerks, weight 3

Rest 1 minute

**Max-reps clean & jerks in time remaining, weight 4

——————–

RX Men = 95, 115, 135, 165

RX Woman = 65, 75, 95, 115

——————–

RX+ Men: 115, 135, 155, 185

RX+ Woman: 75, 95, 115, 125

**** PRO SEE BELOW QUARTERFINALS WOD 24/4
STIMULUS : BARBEL CYCLING. The goal is to get a couple at that last barbell but you have to get there!

Choose the version that the heaviest barbell will be very challenging!!!

RND 1 = go unbroken

RND 2 = try to go unbroken but a couple of fast sets will work!

RND 3 = Singles probably all the way through, but fast singles!

CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

F: 85lb,125lb,155lb,165lb

M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here

Metcon (Time)

For time: (6:00 CAP)

20 WBS

30 BURPEE BOX JUMP OVERS ***

20 WBS

** RX+ =30-35-30

** PRO= 40-40-40

BURPEE BOX JUMP OVERS CAN BE LATERAL OR BOX FACING OR ANY ANGLE YOU WANT BUT MUST BE A JUMP ONTO THE BOX. You can step off the box if you want.
STIMULUS: MINIMAL REST !!!! stop practicing your rest technique!!!!

Work on constant movement. NO stopping in the burpees, just slow down! You dont need chalk for burpees!!!

WBS should be unbroken in the first set then a few breaks in the second set.

Metcon (No Measure)

ACCESSORY WORK: Not for time but keep moving; trying to keep your heart rate around the 85% no higher than 90%.

*** DO NONE OF IT FAST! QUALITY !!!

5 ROUNDS NFT:

10 GHD SIT UPS

10 GHD BACK EXT

10 ALTERNATING LEG STEP UPS SINGLE 50/35 DB HELD AT YOUR CHEST/BELLY (NOT TOUCHING YOUR LEGS)

2 DELIBERATE ROPE CLIMBS! (DELIBERATE MEANS JUMPING AS HIGH AS YOU CAN TO START THEN PULL YOUR HANDS TO YOUR CHEST AND PULL YOUR KNEES AS HIGH AS POSSIBLE TO GET YOUR NEXT BITE WITH HYOUR LEGS THEN EXTEND YOUR HANDS AS HIGH AS POSSIBLE TO REPEAT.

** you trying to get the fewest pulls as possible on each rope climb… if you normally take 4 pulls to get to the top then todays goal is to do it in 3 pulls.

** If youre already VERY good at rope climbs then do the first one legless up and down then the second one with your feet!

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