Baseline:  ROM DRILLS – 10 TGU (r/l)

Strength:  Working back squat

Stamina: Chipper:  15 x BS @ 80% of 3RM; 40 jump squats; 200ft overhead weighted walking lunge

Working Capacity:  3 rounds, max reps for 1 m each of:

Deadlift (95#/75# RX)
Power Clean (95#/75# RX)
Push Press (95#/75# RX)

1 minute rest between rounds

Durability:  10 x 100ft sprints :15s rest inbetween each

ROWING WORKOUT

GOAL OF THE WORKOUT: To introduce variety to a steady state distance piece by
imbedding intervals of higher intensity work.

Warm Up: 5 – 7 minutes
Workout:
Work Distance: 6000 m
Intensity Level: 400 meters – Medium, 100 meters High
Target SPM: 26 during 400 meters, 28 during 100 meters
Cool Down: 5 – 7 minutes

CROSSFIT WOD:

Endurance: Rom drills – hurdle work

Warmup: your choice

Working Capacity

For time:

20 pull ups
15 wall balls
10 Hang Squat cleans w/dumbbells
400 m. run
20 push ups
15 TTB (toes to bar)
10 Hang Squat cleans w/dumbells
400 m. run
20 weighted sit ups 45/25 plate (looking through the keyhole – center of plate)
15 (2)push up burpee
10 Hang Squat cleans w/dumbbells
400 m. run
66 DU (double unders) or 200 jump ropes

Durability:

100 flutter kicks single count

KIDS CLASS:
Warm up: Hurdle and Ladder drills, run 5 laps
Skill work: Squats
WOD: 5 rounds
Farmer walk the length of the two rooms w/ kb in each hanD
10 jack at the end of the walk
5 KTE
10 dead lift
1 lap around the whole gym
Durability: Dot drills

ROWING WORKOUT

GOAL OF THE WORKOUT: To introduce variety to a steady state distance piece by
imbedding intervals of higher intensity work.

Warm Up: 5 – 7 minutes
Workout:
Work Distance: 6000 m
Intensity Level: 400 meters – Medium, 100 meters High
Target SPM: 26 during 400 meters, 28 during 100 meters
Cool Down: 5 – 7 minutes

CROSSFIT WOD:Endurance: Rom drills – hurdle work

Warmup: your choice

Working Capacity

For time:

20 pull ups
15 wall balls
10 Hang Squat cleans w/dumbbells
400 m. run
20 push ups
15 TTB (toes to bar)
10 Hang Squat cleans w/dumbells
400 m. run
20 weighted sit ups 45/25 plate (looking through the keyhole – center of plate)
15 (2)push up burpee
10 Hang Squat cleans w/dumbbells
400 m. run
66 DU (double unders) or 200 jump ropes

Durability:

100 flutter kicks single count

KIDS CLASS:
Warm up: Hurdle and Ladder drills, run 5 laps
Skill work: Squats
WOD: 5 rounds
Farmer walk the length of the two rooms w/ kb in each hanD
10 jack at the end of the walk
5 KTE
10 dead lift
1 lap around the whole gym
Durability: Dot drills

 

Indira Stellana Reddy, 8 lbs 1 oz, 21 inches

 

 

 

 

Baseline:  3 rounds:  20 push-ups, 20 wall ball sit-ups, 50M walking lunge

Work Capacity: 7  RFT:

• 1 x Frog Complex
• 6 x Burpees
• Row 200M

Durability: 1 mile on the treadmills upstairs.

Equipment:  Wall ball, Oly Set, Rower (sub run 200M).  Frog Plex is a squat-clean from deck into a thruster, then back squat into back thruster.  6 cycles of this each set – your goal is to do without taking hands off the bar

OLifting 12noon

• Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 3 sets
• Power clean + front squat + clean + jerk (3 sec pause in split) – 4 sets
• Hang snatch high-pull, flat-footed – 3 x 4
• Front squat – 5 x5
  

Endurance: ROM drills – 4 laps

Warmup:  Kettle Bell Drills

Kettle Bell WOD:

1-16-14-12-10-8-6-4-2

• swing-flip squat-thruster
• double pull
• kettle bell situp

Endurance:  ROM drills – 1 mile run

Warmup:  3 rounds

10 squats/10 rollovers/10 oh squats

WOD:  5 rounds for time

45 # barbell overhead walking lunges 50′
21 burpees

Durability:  3 rounds

10 GHD/10 Back extensions

5 x 5 x 5 x 5 Dead hang pullups

Concept 2 Rowing Class – Crossfit Griffin

Rowing Class Crossfit Griffin February 19 2011