MONKEY FIST

Birdneck – Daily WOD

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Metcon (AMRAP – Rounds and Reps)

Goats cycle 5 then:

4 ROUNDS OF 4:00 MINUTES OF WORK WITH A 1:00 BREAK IN BETWEEN.

* SCORE IS ROUNDS AND REPS OF:

5 CLEAN AND JERKS 95/65 (RX+=115/85) (PRO=135/100)

10 PULL UPS (RX+=C2B)

15 V-ups (modify to single hand to opposite toe)

** CONTINUE THE NEXT ROUND OF WORK WHERE YOU LEFT OFF THE LAST ROUND. For example if you finish the first 4 minutes at the 5th V-up, you will start the next 4 minutes of work on the 6th V-up of that round and keep on trucking!

*** Score is TOTAL rounds and extra reps at the end of the 4 rounds of work.
STIMULUS: INTERVAL CONDITIONING.

*** The focus today is to have a light barbell and to go immediately from the V-ups into the 5 clean and jerk and then take a break going into the pull ups. NO BREAK BETWEEN THE V-UPS AND BARBELL!!! Thats the focus today!

The one-minute rest allows you to go a bit faster in the beginning and end of each round so use that!

C&J: LIGHT!!!! ALL OF THESE SHOULD BE UNBROKEN WITHOUT A SECOND THOUGHT. With these being so light, focus on catching the bar in the dip and immediately fiishing the jerk. Not catching the clean, resting/resetting then re-dipping for the jerk!

Pull ups: Choose the version that you will be able to do most of these unbroken!

V-UPS This is where you rest by being deliberat and controlled so that you can go directly into the CandJ with no rest!!!! It’s a light barbell and it’s only 5… then rest after the barbell going into the pull ups! (MODIFY TO SINGLE ARM TO OPPOSITE LEG)

Metcon (No Measure)

ACCESSORY WORK: 4 ROUNDS NOT FOR TIME

10 ALTERNATING SIDE RING ARCHER PUSH UPS… https://www.youtube.com/watch?v=Go96FtKDQIA

5 – SECOND RING L-SITS (USE THE RINGS YOU LOWERED FOR THE ARCHER PUSH UPS)

10 (5 ON ONE SIDE THEN SWITCH) BOX PISTOLS HOLDING DB’S OR KB’S AT THE RACK… https://www.youtube.com/watch?v=LvezIpldjJM

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CrossFit 101 – Mon, Jul 1

Birdneck – CrossFit 101

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101 Day 4 (Weight)

20-30 MINUTES TO LEARN:

1: TOES TO BAR / KNEE RAISES*** LEARN THE KIPP !!! (done at the shoulders/pushing and pulling on the bar, the feet just hang. The movement is accomplished at the shoulders. Start with small kipps and progress into bigger ones as you learn to bring your knees/toes up higher and higher by using the single kipp (NOT THE DOUBLE KIPP!!)

2: BARBELL DEADLIFT. (alternating hand grip/neutral spine (NOT A ROUNDED OR TURTLE BACK), arms are just hooks as we do not use them to lift, shoulder blades are pinched together, feet stance is right under our hips and hands are placed outside the knees. The bar is within an inch of our shin, the knees are slightly bent and inside our arms. Stay flatfooted as you stand all the way up until the shoulders are slightly behind the bar. Then lower the bar back to the ground finishing in the same position your started. Practice doing TOUCH AND GO’S. TNG.)

THEN: 14 MINUTE E2MOM : EVERY 2ND MINUTE COMPLETE

5 TOE RAISES / TOES TO BAR (focus working on the single kipp) (if you have no grip strength to hang on the bar then perform anchored toes to bar…

5 DEADLIFTS 75/55 (RX+ 95/65) *** GRADUALLY INCREASE THE WEIGHT IF COACH ALLOWS YOU TO AND IF FEELS GOOD WHILE YOU WORK UP TO A MANAGEABLE HEAVY SET OF 5 for todays score! *** FOCUS ON FORM OVER THE WEIGHT ON THE BAR! *** REST IN REMAINING TIME until the next 2:00 starts.