CrossFit 101 – Wed, Jun 5

Birdneck – CrossFit 101

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101 DAY 5 (AMRAP – Reps)

TAKE 20 MINUTES TO TEACH / LEARN

THE ASSAULT BIKE (learn both seat adjustments; learn the presets on the monitor; learn how to push and pull with the arms as you drive with the legs)

THE ROWER (learn foot placement; play with the damper but usually keep it around 4 or 5; learn how to switch between and learn the different monitor screens and how to switch between them as well as learn how to switch between calories/meters/watts…) PRACTICE THE ROW (forward lean reaching in; keeping the shoulder set back and tight at the catch; drive hard with the legs while opening up the hips; finishing with a slight lean back) LEARN TO FINISH WITH THE ARM PULL (no early arm bend) Also learn to complete a full pull before recovering back into the catch. (ALSO PLAY AROUND WITH PULLING 30 SPM (strokes per minute) and then using a stronger pull at 23 SPM!

THE SKI ERG. (same as the rower. Full strokes top to bottom!) Same monitor and damper.

PUSH UPS (NO KNEES ) ON THE BOX. (if on the ground practice having only your nose touch the ground NOTHING ELSE!) If modifying by using the box, the middle of your chest should touch the corner of the box in between your hands. Try different heights so you can see how easy/hard the different heights make it.

THEN

8 to 12 MINUTE EMOM OF COACHES CHOICE (DEPENDING ON TIME)!!

:30 SECONDS OF WORK FOR REPS / CALORIES

:30 SECONDS OF REST (transition and write score down)

( USING ANY COMBINATION OF THE BIKE/ROW/SKI/PUSH UP.. . ALL OF THEM IF POSSIBLE)

TRAINING WHEELS

Birdneck – Daily WOD

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Metcon (Weight)

2 workouts today: (rest as needed in between)

1: 10:00 E2MOM = every 2nd minute complete a set of pulsing back squats everyone start the first set with just the barbell. Sets descend 10-8-6-4-2. Work up to your heaviest at the 2 reps for score.

** Take the bar from the rack. squat all the way down then come up only half way then back down to the bottom. Each time you go half way up and back down to the bottom is one rep.

WATCH THIS VIDEO!!! !

*** Try to add weight for each set.

Metcon (No Measure)

WOD #2= 15:00 AMRAP

8 THRUSTERS 95/65 (RX+=115/85) (PRO=135/100)

6 LATERAL BAR BURPEES (JUMP REQUIRED)

4 POWER SNATCHES

200 RUN
STIMULUS : GLUTE BURN. If the pulses are done properly then you should start feeling them in glutes. Remember to squat all the way down on each pulse!! This will also prime the glutes for the METCON meaning the burn will probably carry over into WOD 2.

METCON = Endurance. All these movements require pretty high output of energy until the run which will be your rest.

Metcon (No Measure)

ACCESSORY WORK:

5 ROUNDS OF:

15 GHD SIT UPS

2 ROPE CLIMBS (skill level choice) but however it is work on being efficient

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