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Weightlifting Thursday Week 3! Warm Up Mobility Movement Prep Weightlifting Cycle Week 3 A) Every :40 for 12 Rounds - 1 Power Clean @ 65% Rest 3:00 B) Every :40 for 12 Rounds- 1 Power Snatch @ 65% Rest 3:00 WOD For Time: 40 Wall Ball 20 Pull Up 30 Wall Ball 15 Pull Up 20 Wall Ball 10 Pull Up 
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Warm Up Dynamic Flex-Runner's Warm Up WOD Hills @ Crystal Lake Education Center :) Bring your own water! Runners will achieve as much strength and power improvement as they can get by doing 10 to 12 hill sprints of 12 seconds each, twice a week. Once you have reached this level and have stopped gaining strength and power, you can cut back to one set of 10 to 12 hill sprints per week The biggest problem I see right now, is that people are very, shall we say, ‘conservative’ when it comes to the definition of ‘balls to the wall’. In my book, your face should be turning a pastel type of green and your spleen coming out of your left eye socket on each of the rounds. Otherwise, you’re cutting corners and preserving energy for latter rounds.-Charles Poloquin  Warm Up Hip Mobility Series Ladder Drills Strength Pause Front Squat 5x3 with 3 second pause at the bottom of the squat WOD 9 Mi5 Makers 35/25 2 Rope Climbs 7 Mi5 Makers 2 Rope Climbs 5 Mi5 Makers 2 Rope Climbs 3 Mi5 Makers 2 Rope Climbs 1 Mi5 Makers 2 Rope Climbs *Mi5 Maker = With two DB's. Right Row, Left Row, Jump Up Squat Clean, Thruster  Athletes- We will be having all Wednesday CrossFit classes over at the hill at the Crystal Lake Education Center right across from Hosanna Church. Make sure to plan accordingly and bring water! Warm Up Mobility for Movements Dynamic Flex Activation Single leg/ Single arm reach Glute Bridge One Arm KBS Strength Deadlift 4x10 WOD "Double Trouble" AMRAP 6 20/15 Cal Row 10 T2B Rest 4 Minutes AMRAP 6 200m Run 15 KBS 53/35  Warm Up Dynamic Flex Activation Air Squat Reverse Hollow Rock Ankle Mobility Skills & Drills Work 10-12 minutes on pistols and pistol progressions WOD "Mano y Mano" Class Divides into 2 Teams 3RFT Team 1- 400m Sled Push Team 2- Max Cal Row *Class size will dictate weight, equipment, and team size. While team 1 is completing the sled push, team 2 is trying to accumulate as many calories as possible. When team one makes it inside the door, team 2 will start on the sled. Score is total amount of calories rowed by each team. Most calories wins!  THIS IS WEEK #2 OF THE WEIGHTLIFTING CYCLE. USE YOUR NUMBERS FROM LAST THURSDAY TO DETERMINE YOUR WORKING WEIGHT DURING TODAY'S SESSION. IT MAY SEEM LIGHT, BUT FOCUS ON TECHNIQUE. WE WILL BE GETTING HEAVIER AS WEEKS GO ON. ENJOY THE PROCESS. Warm Up Mobility Dynamic Flex Movement Prep Weightlifting A) Every :40 for 12 rounds 1 Power Clean @ 60% Rest 3:00 B) Every :40 for for 12 rounds 1 Power Snatch @ 60% Rest 3:00 WOD For time 21-18-15-12-9-6-3 Unbroken sets of OHS *Pick a weight that you can work well with. Don't compare yourself to people around you. This is all about getting better with OHS and being able to go for long sets. Bar must come to the floor between each round.  Warm Up Mobility- Lats Dynamic Flex Strength Weighted Chin Up 5x4 WOD EMOMX21 Minute 1: 12/10 Cal Row Minute 2: 12 Box Jump Over Minute 3: 12 Med Ball Squan Clean 20/14  Warm Up Mobility Activation 3 Rounds Empty Bar Good Mornings x8 Scap Push Ups x12 Wall Walk x2 WOD "Diane" 21-15-9 Deadlift 225/155 HSPU Post WOD 3RNFT 10 DB Bent Over Row 10 DB Strict Press  Warm Up Mobility Dynamic Flex Activation Tabata Banded Pull Aparts & Sit 2 Stand Strength Work up to a heavy complex of: 2 Front Squat + 1 Jerk *Take weight from the rack WOD 3RFT 10 Power Cleans 135/95 400m Run  Warm Up Front Rack Mobility Dynamic Flex Strength 15 Minutes A1) 2 Arm Overhead KB Carry A2) BB Bent over Row x6-8 A3) DB Bench Press x8-10 WOD For Time: 21-15-9 Power Clean Shoulder to Overhead 135/95  |
ProgrammerD.J. Hillier Archives
December 2018
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