CrossFit 101 – Fri, Jun 14

Birdneck – CrossFit 101

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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.

Pinhead

Birdneck – Daily WOD

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Metcon (AMRAP – Rounds and Reps)

Goat cycle 6 then 17:00 AMRAP:

5 Deadlifts 185/125 (rx+=225/145)

5 TTB

5 BOX JUMPS

(RX+= 7 REPS EACH

(PRO= DEADS AT 245/165)

*** Deadlifts and box jumps end the same for both movement… staning tall with knees and hips completely locked out, shoulder back and head over the hips! NOT BENT OVER LOOKING FOR CONTACT LENS… YOU KNOW WHO YOU ARE!
STIMULUS : STEADY STATE. Try to hold the same time for each round. Transition exactly the same, rest in the same places and for the same time. Chalk up exactly the same…

DEADS: At this weight and rep scheme they should be unbroken touch and go. FINISH ALL THE WAY UP!

TTB: Again unbroken, focus on form and staying tight. DONT DOUBLE KIPP… EVER!!!

BOX JUMPS: These must be jumps!!! Step downs are fine and can be quick and help maintain a good heart rate to make the other movements more manageable. However, if you can rebound, the reps are great for this… you do you.

Metcon (No Measure)

ACCESSORY WORK:

5 ROUNDS OF:

10 GHD SIT UPS

10 GHD BACK EXT

5 STRICT PULL UPS

5 STRICT RING DIPS

** NOT FOR TIME BUT MOVE WITH A PURPOSE, REST JUST ENOUGH TO MAKE SURE YOU GET EVERYTHING UNBROKEN.

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