Concept 2 – functional drills

Warmup:  Slides

                ¼; ½; full slide.  Row paddling at 22 for 5 minutes.

10 x 500m (28-30) / 2 min easy

Row ten 500 meter pieces. Row for two minutes at light pressure between each 500.

 

Crossfit Saturday April 30^th, 2011

Endurance:  ROM drills

Warmup: 30 squats – 20 burpees – 20 mountain climbers – 20 situps

Working capacity:

OPTION A /OPTION B (HALF THE REPS & RUNNING)/OPTION C (1/3^RD THE REPS)                                                                                                             

For time:

Run 2 laps around bldg.

30 jumping split squat (back knee must touch ground)

30 push ups

30  Sit ups

Run 2 laps around bldg.

25 CTB pull ups (chest to bar)

200 m overhead walking lunge (pvc) (outside)

25 burpee

Run 2 laps around bldg..

20 squats with dumbells

20 thrusters with dumbells

20 clean w/ball or dumbells

Work Capacity:  5 Rounds for time:

• 30 x Hand Release Push-ups
• 30 x KB Swings (55#)
• Run 482M (1 building run) sub row 500m

wod:
Jackie

1K Row, 50 Thrusters @45#, 30 Pull Ups

durability:  Plank holds front,side,side

 

 

 

O-Lifting Noon

 

• Overhead squat – 2RM; 90% x 2 x 2
• Push press – 90% (of tuesday’s 5RM) x 5 x 3
• Back squat – 90% (of Tuesday’s 5RM) x 5 x 3
• Bent row – 90% (of Tuesday’s 5RM) x 5 x 3
• Front/side planks – 2 x max (add wt if more than 1 min hold)

For 5 minutes:
5 DB hang power clean
5 DB push press
5 DB clean
5 DB power jerk
30 sec rest

 

 

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells25 Back extensions
30 Wall ball shots
3 Rope climb ascents sub 18 pullups

Concept 2 Rowing Class

5000m with rate changes every 1000m: 28-24-20-24-28 

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

 

CROSSFIT SATURDAY “GRINDER”

Endurance:  ROM drills – 2 building run

Warmup:  10 wall balls – 10 ball cleans – 10 ball situps x 3 rounds

“GRINDER”

50 – 40 – 30 – 20 – 10

Ring pushups
SDLHP
Ball Slams
Box Jumps
1 building run

Durability: 

Russian twist 10
Wall squats

Endurance:  ROM drills – 2 laps

Warmup:  O-lifting drills & stretch

WOD:   20 min. AMRAP

5 Power Clean 145/100
10 Knees to Elbows
15 Wall Balls

• Overhead squat – 85% x 2 x 3
• Push Press – 85% x 4 x 3
• Back Squat – 85% x 4 x 3
• Bent Row – 85% x 4 x 3

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

MODIFICATION :  3 rounds

Run 100 m
25 Push ups
Run 100 m
25 Situps
Run 100 m
25 squats
Run 100 m
25 Flying Supermans

 

Endurance:  ROM Drills – Band work (SIDE LUNGE/STABILITY)

Warmup:  30 squats – 20 rollovers – 30 oh squats

O-lifting stretching : bar hang/roller/ball & band work/side stretch lunge/knees over toes

WOD:

“Hammer”

Five rounds, each for time, of:

135 pound Power clean, 5 reps (weight appropriate)

135 pound Front squat, 10 reps (weight appropriate)

135 pound Jerk, 5 reps (weight appropriate)

20 Pull-ups

Rest 90 seconds

SCALED VERSION FOR BEGINNERS:

Ball Cleans

Front Squat bar

Push press bar

10 pullups

Durability:   Stretch

CONCEPT 2 – ROWING CLASS

Warmup:  5 minutes of easy paddle 21-22 spm

Damper:  4 -5

Workout:

Short Intervals

20 sec hard, 40 sec easy and repeat for 10.  Aim for a stroke rate of 28-30 spm .   Easy recovery for 5 min then repeat.

Crossfit Class:

Endurance:  ROM drills – 4 laps

Warmup:  10 squats -10 rollovers – 10 oh squats x 3

Add:  5 arm bar stretches ; 10 situps for 3 rounds

Working Capacity:

Max reps for 15 min.

10 Floor press with O Bar or DB
10 Pullups

Durability: 3 rounds

KB oh weighted wall squats x10

Wheel rollouts x10