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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 3/30/2014 5:59 AM

Congrats to everyone who participated and made it through the Open this year! This week marks the start of the CrossFit "off-season." During these next couple of weeks we will be spending time finding new 1RM, 3RM, and 5RM lifts. These will be beneficial in giving us new percentages for our strength work this spring. So with that being said...

Monday. March 31, 2014

Strength-

Find 1RM Front Squat

Super-set each of your sets with 5 single leg RDL's (we'll explain these in class)

 

WOD-

For Time

800m run

21 power snatches (95/65)

400m run

15 power snatches

200m run

9 power snatches

 

 

By Matt Seliger on 3/26/2014 5:56 PM

Warm up-

3 rds

200m row

10 OH squat PVC

10 kb swing

quad stretch

 

Competitors-

2 RNFT

10 thruster (45)

10 t2b

10 slam ball

10 GHD

400m jog

 

GPP-

wod-

3 RFT

30 box jump (24/21)

30 wall ball (20/14)

 

Remaining time-

mobilization: tricep smash, squad smash, scap ball, etc...

By Matt Seliger on 3/25/2014 5:41 PM

Strength-

From the rack

5 complexes for max weight

1 complex = 3 Front squat + 2 push jerk + 1 split jerk

 

WOD-

15 min AMRAP

50 cal row

50 sit ups

40 cal row

40 sit ups

30 cal row

30 sit ups

20 cal row

20 sit ups

 

 

By Matt Seliger on 3/24/2014 5:58 PM

Strength-

OTM x 10

2 heavy cleans

*do not need to be tap and go

 

WOD-

"Bradshaw"

10 RFT

3 HSPU

6 DL (225/155)

12 Pullups

24 DU

By Matt Seliger on 3/23/2014 6:56 PM

 Strength-

Back Squat

5x7

Heavy Across

70-75%

 

WOD-

12 Minute AMRAP

20 Thrusters (95/65)

20 Bar facing burpees

By Matt Seliger on 3/19/2014 5:26 PM

Warm Up-

2 rds

400 m jog

10 leg swings (forwar/back/side to side)

20 PVC OH lunge

quad stretch of your choice

 

Competitors-

2 RNFT

10 WB

10 T2B

10 GHD sit ups

10 Kb swings

5 C & J (you chose the wt)

5 Thrusters (you chose the wt)

5 Sh 2 OH (you chose the wt)

 

GPP:

5 Min AMRAP

15 SDHP (95/65)

15 Burpees

1 min rest

5 Min AMRAP

hang cleans (95/65)

 

Remaining time-

Mobilization of your choice

By Matt Seliger on 3/18/2014 5:16 PM

Strength-

Bench Press

5x10

small increasing sets

super-set with max strict pullups or ring rows

 

WOD-

For Time

21-18-15-12-9-6-3

Front squat (95/65) *from ground

DU

Box jumps (24/21)

By Matt Seliger on 3/17/2014 5:22 PM

Strength-

OTMx 10

3 TnG Snatch (moderate weight, focus on form)

 

WOD-

14 Min AMRAP

75 WB (20/14)

50 Burpees

25 C+J (115/85)

By Matt Seliger on 3/16/2014 10:04 PM

 Strength-

Front Squat

5x3

Increasing sets

 

WOD-

"Cindy"

 

Open Competitors-

we will be re-doing 14.3 if you need to do so

By Matt Seliger on 3/14/2014 2:57 PM

I apologize but we will not have class tomorrow. I have been summoned out of town and Molly will not be in town either. She will have class on Sunday at 10am for those who want to join. We will also use Monday to test the open workout for those who need to do so!

 

sorry for the inconvenience!

CZ

  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 3/30/2014 5:59 AM

Congrats to everyone who participated and made it through the Open this year! This week marks the start of the CrossFit "off-season." During these next couple of weeks we will be spending time finding new 1RM, 3RM, and 5RM lifts. These will be beneficial in giving us new percentages for our strength work this spring. So with that being said...

Monday. March 31, 2014

Strength-

Find 1RM Front Squat

Super-set each of your sets with 5 single leg RDL's (we'll explain these in class)

 

WOD-

For Time

800m run

21 power snatches (95/65)

400m run

15 power snatches

200m run

9 power snatches

 

 

By Matt Seliger on 3/26/2014 5:56 PM

Warm up-

3 rds

200m row

10 OH squat PVC

10 kb swing

quad stretch

 

Competitors-

2 RNFT

10 thruster (45)

10 t2b

10 slam ball

10 GHD

400m jog

 

GPP-

wod-

3 RFT

30 box jump (24/21)

30 wall ball (20/14)

 

Remaining time-

mobilization: tricep smash, squad smash, scap ball, etc...

By Matt Seliger on 3/25/2014 5:41 PM

Strength-

From the rack

5 complexes for max weight

1 complex = 3 Front squat + 2 push jerk + 1 split jerk

 

WOD-

15 min AMRAP

50 cal row

50 sit ups

40 cal row

40 sit ups

30 cal row

30 sit ups

20 cal row

20 sit ups

 

 

By Matt Seliger on 3/24/2014 5:58 PM

Strength-

OTM x 10

2 heavy cleans

*do not need to be tap and go

 

WOD-

"Bradshaw"

10 RFT

3 HSPU

6 DL (225/155)

12 Pullups

24 DU

By Matt Seliger on 3/23/2014 6:56 PM

 Strength-

Back Squat

5x7

Heavy Across

70-75%

 

WOD-

12 Minute AMRAP

20 Thrusters (95/65)

20 Bar facing burpees

By Matt Seliger on 3/19/2014 5:26 PM

Warm Up-

2 rds

400 m jog

10 leg swings (forwar/back/side to side)

20 PVC OH lunge

quad stretch of your choice

 

Competitors-

2 RNFT

10 WB

10 T2B

10 GHD sit ups

10 Kb swings

5 C & J (you chose the wt)

5 Thrusters (you chose the wt)

5 Sh 2 OH (you chose the wt)

 

GPP:

5 Min AMRAP

15 SDHP (95/65)

15 Burpees

1 min rest

5 Min AMRAP

hang cleans (95/65)

 

Remaining time-

Mobilization of your choice

By Matt Seliger on 3/18/2014 5:16 PM

Strength-

Bench Press

5x10

small increasing sets

super-set with max strict pullups or ring rows

 

WOD-

For Time

21-18-15-12-9-6-3

Front squat (95/65) *from ground

DU

Box jumps (24/21)

By Matt Seliger on 3/17/2014 5:22 PM

Strength-

OTMx 10

3 TnG Snatch (moderate weight, focus on form)

 

WOD-

14 Min AMRAP

75 WB (20/14)

50 Burpees

25 C+J (115/85)

By Matt Seliger on 3/16/2014 10:04 PM

 Strength-

Front Squat

5x3

Increasing sets

 

WOD-

"Cindy"

 

Open Competitors-

we will be re-doing 14.3 if you need to do so

By Matt Seliger on 3/14/2014 2:57 PM

I apologize but we will not have class tomorrow. I have been summoned out of town and Molly will not be in town either. She will have class on Sunday at 10am for those who want to join. We will also use Monday to test the open workout for those who need to do so!

 

sorry for the inconvenience!

CZ

  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

CrossFit Journal: The Performance-Based Lifestyle Resource

  

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