Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 5×5 Deload/Technique (WEEK 4)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).
15:00 Running Clock:
Climb across sets to the 70% glass ceiling or warm-up to an intended weight within range and perform for sustained sets at the same lbs.
Deadlift
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Peer Pressure Extra Fun: After each set of Deadlift; Push the loaded barbell 40ft + 5 x Reverse Burpees Over Bar**
Notes:
Post scores to comments.
“Sluiced”
Run 400m
Then… Partitioned as needed;
75 x Reverse Burpees
50 x Sandball Over Shoulder (60/40lbs)
50 x Incline Push-ups (Feet elevated on Sandball)
200ft x Sandball Carry (40ft)
*Run 400m Cooldown to finish*
Notes: Substitute 500m Row or .5 mile Air Bike for the Run as needed. Reverse Burpee scaling will be from a raised supine start position (mats) or a volume of assigned Abmat Sit-ups + Air Squats as needed. The Push-ups or Hands on the Sandball or a raised set-up for Push-up scaling will be options in place of the Incline Push-ups.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Handstands & Rowing
Work through the following, using extra time per interval for rest transition.
5 Rounds, on the 3:00 to complete
1:00 x Handstand Skills & Drills
1:00 x Row Max Meters
Score distance for HS Walks, reps shoulder taps, time inverted, and total meters to comments.
“Flipper”
2 Rounds for time
vs. a 14:00 time cap
Row 750m
40 x Toes-to-Bar
20 x Handstand Push-ups
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 5×5 Deload (WEEK 4)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).
12:00-14:00 Running Clock for Press & Back Squat;
Climb across sets to the 70% glass ceiling or warm-up to an intended weight within range and perform for sustained sets at the same lbs.
I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Dumbbell/KB Press Options for today.
II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
**Pause briefly at depth to develop positioning and ROM stability.
Post scores to comments.
“Deception Tactics 24”
5 Rounds for time
vs. an 8:00 Time Cap
10 x 1-arm Dumbbell Snatch (50/35lbs; Alt.L/R)
15 x Box Jump Overs (24/20”)
—
Rest 2:00
—
5 Rounds for time
vs. an 8:00 Time Cap
10 x Push Press (115/85lbs)
15 x Medicine Ball Cleans (20/14lbs)
Notes:
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings
Impact/Focus: Overhead Squat ‘Spiral Staircases’
Warm-up sets, technique review and point of performance reinforcement.
Complete 7 Rounds as follows, beginning each set with 1 rep of a Power or Full Snatch + Ascending reps of Overhead Squat
Power Snatch x 1
+
Overhead Squat x 1,2,3,4,5,6,7
Notes: Climb weight across sets as able. Rx+ finish with/estanlish the best set/15RM effort; compare to bodyweight lbs. Back Squat deload 5×5 may be a viable make-up substitute movement for today’s Squat training.
Post scores to comments.
“Slabada Intervals”
Complete max reps/shuttles for each of the following tabata task challenges;
Each movement = 6 rounds (:20 max effort x :10 rest)
Tabata x Double-unders
:40 rest/transition…
Tabata x Air Squats
:40 rest/transition…
Tabata x Pull-ups/Ring Row
:40 rest/transition……
Tabata x Push-ups
:40 rest/transition……
Tabata x GHD/Abmat Sit-ups
:40 rest/transition…
Tabata Shuttle Run/Walks
Notes: Scaling and Points of Performance will be covered during the whiteboard brief. There will be plot twists, YESSSSSS!!!!!!
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings
“Ant’s Workout”
9 Rounds for time;
w/ reps ascending as follows;
1-2-3-4-5-6-7-8-9 x Power Clean (115/75lbs)
2-4-6-8-10-12-14-16-18 x Burpees
3-6-9-12-15-18-21-24-27 x Row/Bike (Cal)
Then … Finish with: Run 300m
*Outside if weather permitting.
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. ‘Athlete’s Roll [Together]’.
“Anthony was fiercely independent. A graduate of UNH with a chemistry degree; a full-time position at DEKA in Manchester; co-owner of a not-for profit apparel organization called Athletes Roll which supported Adaptive Athletes and long time supporter and recipient of a Make-A-Wish trip to World Cup South Africa. The fact that he had a genetic muscle-wasting disease and utilized a wheelchair did not get in his way of living a full life. His Father, Warren, found CrossFit in 2012 in an effort to increase his fitness and assist Anthony with daily living. Joining Crossfit Amoskeag in 2014 and immersing himself, along with his entire family, in the community with special events, fund raising, and building positive connections. Anthony became a source of inspiration for the entire Amoskeag community in recent years. With the passing of Anthony earlier this year, we wanted to share this special workout with you that represents many of the challenges Anthony faced throughout his lifetime.”
Post scores to comments.
Post WOD Option: “Weightlifting De-load Week” (Week 4)
*Time Permitting*
I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
Cooldown Mobility Priority: Couch, Seal Stretch, Fig-4, etc.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 5-3-1+ (WEEK 3)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
18:00 Running Clock to work through the following 7 sets:
10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%
—
5 x 75%
3 x 85%
Max Rep Set (1+) x 95%
Post scores to comments.
”Habitual Offender 2.0”
Complete the following for time
75 x Double-unders
21 x Ring Dips
21 x Ring Rows
75 x Double-unders
15 x Ring Dips
15 x Ring Rows
15 x Ring Dips
15 x Ring Rows
75 x Double-unders
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
75 x Double-unders
Notes: Single-unders would be scaled at 2:1 reps; Double/Single-under scaling should target a challenging workload with an intended working interval capped at 2-3 minutes. Additional details will be provided during the Whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch ‘Weighted Whirlpool’
Warm-up sets, technique review and point of performance reinforcement.
Complete the following every :90 to 2:00 vs. a 16:00 Running Clock
Power Snatch x 7-6-5-4-3-2-1-1-1
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Post scores to comments.
“The Slamsonian”
For time vs. an 15:00 time cap
20x Power Snatch (115/85lbs)
30 x Slamball (30/20lbs)
40 x Bumper Ground-to-Overhead (45/35lbs)
50 x GHD/Abmat sit-ups
60 x Dumbbell Box Step-ups (1×50/35lbs)
Notes: Scaling for volume would be 10-20-30-40-50 (tel:10-20-30-40-50) reps respectively. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs, 5 Push-ups, 10 AKB Swings
Impact/Focus: Turkish Get-ups, Farmer’s Carry, L-sits
15:00 to complete 5-7 Rounds for Quality of
Turkish Get-ups x 2L+2R
50ft x Farmer’s Carry
L-sits/Planks x :20 to :30
Post scores to comments.
“Capacity Foundation”
5 Rounds for time
vs. 12:00 time cap of
Row 350/250m
3 x Wallwalks / 5 x Inchworms
15 x Knees-to-Elbows
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk Complex
5:00 x Warm-up sets, technique review and point of performance reinforcement.
10 Rounds on the :90
Power Clean x 2 reps
+
Push/Split Jerk x 1 rep
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Post scores to comments.
“Snow Fork”
7 Rounds for time of
10 x Push-ups
5 x 1-arm Push Jerk (24/16kg)
5 x 1-arm Push Jerk (24/16kg)
10 x Sumo Deadlift High-Pull (24/16kg)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Extra priority today on mechanics of the SDHP and ensuring technique and movement are competent with the 1-Arm KB or Dumbbell Push Jerk (DB if shoulder stability in the receiving/end rom position is compromised by KB proficiency). Rx+ 10 Rounds for time, “unbroken” as able.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 5-3-1+ (WEEK 3)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).
16:00-18:00 Running Clock for Press & Back Squat;
I. Press:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Press Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
II. Back Squat:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Back Squat Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Notes: Make-up training for the 5-3-1+ day today may be gifted to our am Ninjas in lieu of the Oly Component tomorrow… if they wish, of course. This is due to the kilo-blocking storm. Carry on.
Post scores to comments.
“Gully”
Complete AMRAP 12:00 of
7 x Pull-ups
7 x Thrusters (95/65lbs)
7 x Bar Facing Burpees
Notes: GET SOME. Scaling 1:1 for banded/Ring Row scaling. Chest-to-Bar upgrade also would be 1:1, Bar Muscle-ups 5 reps per round. BMU should only be performed if also increasing to 115/85lbs for the Thrusters and committing to unbroken sets. Boom.
Post scores to comments.
Read More