CrossFit 101 – Wed, Jun 19

Birdneck – CrossFit 101

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101 DAY 11 (Time)

15 MINUTES TO TEACH/LEARN

* * THE FRONT SQUAT/GOBLET SQUAT (Learn the different bars) Elbows up, bar resting on shoulders, squat as upright as possible) Coach will advise about wrist wraps!

** THE ROWER (Learn proper rowing technique using full length strokes) Learn the monitor how to start; the basic display; switch between meters and calories… Keep damper setting around 4 or 5.

** THE WALKING LUNGE (long step with verticle front shin; back knee lightly kissing the ground; pull the body forward using the front leg) Offset the step left/right to stay more stabble, instead of one leg directly in front of other leg.

*** 3 rounds for time (RFT) (12:00 CAP)

15/12 CALORIE ROW

10 FRONT SQUAT 45/35 (75/55)

10 WALKING LUNGE STEPS (RX+=35/26 K.B. GOBLET LUNGE WALKS)

Black hole sun

Birdneck – Daily WOD

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Metcon (No Measure)

On a continuous clock today. First you have until the 15:00 work to your heaviest squat clean AND reset the bar for the second WOD that starts at the 15:00 minute mark. This can be a power clean but then you must complete the front squat portion of the SQUAT clean. Then at the 15:00 minute mark, start a 20:00 AMRAP see below.

Squat Clean (0:00 – 10:00 to hit your heaviest.)

At the 15:00 mark we are starting the 20:00 AMRAP

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP OF:

200 run (does not count for score)

3 ROUNDS OF:

5 POWER SNATCHES 75/55 (RX+=95/65) (PRO=115/85)

5 LATERAL BAR BURPEES (THESE MUST BE A JUMP OVER THE BAR – NOT A STEP!!!) DONT SUCK AT LIFE!

** SCORE today is only the total rounds and reps of the snatches and burpees. The run does not count for score.
STIMULUS: LIGHT WEIGHT CARDIO!

Barbell light enough to mostly go unbroken. If at any point you have to do singles then it’s way too heavy!!!!

** P. SNATCHES LIGHT TO MODERATE!!!: Unbroken touch and go’s most of the time! Your coming in from the run where you can pace it exactly how you want to!

** LETS SPEND THE TIME PRACTICING THE POWER SNATCH AND NOT PRACTICING BENT OVER STARING AT THE BAR!!

** Run straight to the bar and do your set of 7 immediately then settle back into a pace on the burpees and run again.

BURPEEs : Chest must make contact with the ground then stand all the way up with a clap overhead.

RUNS : Paced out so you can start the barbell work immediately.

Metcon (AMRAP – Reps)

ACCESSORY WORK: On your own.

5 x 5 (5 sets of 5 reps) strict press at approx. 80% of your 1 rep max. Rest as needed between sets. These are for quality; touch the chest/shoulders at the bottom and full extension with head through at the top.

** AFTER COMPLETION OF THE LAST SET TAKE A 2 OR 3 MINUTE REST AND PERFORM 1 SET OF UNBROKEN PUSH UPS, REST AT THE TOP ONLY. This is your score for today. The total push ups you were able to do !

*** Proper push up are done with nothing contacting the ground except maybe your nose!!! If you cant do at least 10 of them the proper way, do them with your hands on the corner of a 24 inch box.

*** NO DIP AT THE BOTTOM OF THE STRICT PRESS “STRICT”