• Tuesday, 052218

    De-load week continues

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    Weightlifting:

    Power Snatch + Snatch: max for day

    Power Clean + Clean + Jerk: max for day

    BN Push Press: Find 3RM

    *if issue re re racking here, use jerk blocks for Behind neck reps. If don’t have, for front rack.

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    Conditioning:

    A. Running:

    1. Warm Up

    – 400 easy

    – 400 moderate

    – 400 as fast straights – easy turns

    2. Main Set 1

    – 3 x 800m hard efforts; rest is 800m at 50% technique pace

    3. Cool Down

    – 400-600m easy

    B. Ski erg Sessions

    1. 10 x 250 on 30sec rest: each 250 is as 100m build single arm – 100m single other arm – 50m double hard

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    Becomplete:

    1. Sled Push – 50’ HEAVY; rest = 1 min at 50-60% on concept 2 bike or Assault Bike x 6-8 sets

    2. Tabata HS hold x 8 is target; Adjust times accordingly

    3. Weighted Barbell extension (bar on back) 3-4 sets of 10; 10 second pause on last rep

    4. 4 x 8-12 rear db bent over fly’s

    5. Crossover symmetry

  • Monday, 052118

    Congrats Team Fiternity on qualifying for the CrossFit Games 2018.

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    All:

    De – Load Week :

    Weightlifting:

    A. Snatch + Hang Snatch; to max in <15 min

    B. Clean + Hang Clean + Jerk; to max in <15 min

    C. Clean Pulls; 10% more than your max clean + hang clean above ; every :90 x 1 pull x 7 sets

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    Gymnastics:

    10 sets

    5 Strict HSPU + :10 Hold

    *athletes can choose deficit or weight vest ; depending on their weakness – rest accordingly in between

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    Conditioning:

    AMRAP 10

    5 Power Cleans 155/108

    10 GHD Situps

    15 wall balls

    #

    Becomplete:

    1. Accumulate 180’ Crab Walk *focus is those hips driving towards the ceiling fully with each step

    2. KB bottoms up waiters carry ; 30; sections x 6 sets each arm

    3. Lunge Positiong single side banded DB press 6-8 reps x 4 sets each side

    4. Weighted Plank 3 x 1 min

    5. Crossover Symmetry

  • Sat / Sunday

    Deload / Recovery weekend

  • Friday, 051818

    Good luck to all Individuals and Teams at weekend 1 of Regionals!

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    Strength Template:

    A. Clean up to 3RM from the knee then drop set 2×3@90%

    B. Clean deadlift 5RM then drop 1×5@90%

    C. RDL 3-5×5 within 10% 5RM then -5% and -10%

    D. Bent Over Barbell Row – climb to 5RM

    E. DB Side alternating row – 5-7 reps x 4 sets each side

    ***building on prior week’s.

    #

    #

    2019:

    Heading into de-load weekend

    A. Clean up to 3rm from the knee

    B. Back SqT – 1RM with 3 second pause in hole

    C. 3 rds

    1k row

    100 double unders

    1 mile run

    Rest 2 min between rds

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    Becomplete:

    1. Bodyweight weight bench press. X 5 reps x 4 sets. Rest :90

    2. weighted pull-ups 5 setS of 4 reps

    3. pendlay row 4×6 heavy

    4. dB sa row 8-10’reps x 4 sets

    5. Crossover symmetry

    #

    ski erg:

    6 x 600m repeats on 30sec: Effort is strong and strive for evenly paced on all repeats – this session is about strength

  • Thursday, 051718

    All:

    Rest Day

  • Wed, 051618

    Strength Template:

    Pushjerk 3-5×5 within 10% of 5RM -5% and -10%

    Push Press 3-5×5 within 10% of 5RM -5% -10%

    Front SqT – 3RM with 4 second pause in the hole each rep + 3×3 @85% with pause

    Weighted semi sup pull-up 7×3

    Weighed sit-ups 4 x 20 reps

    20 min stretching

    #

    2019:

    Regionals:

    Weightlifting:

    A. Seated Strict Press – climb to heavy 5 rep and heavy 3 rep

    B. Standing Press – climb to heavy single

    C. Front SqT – 3RM with 4 second pause in hole each rep + 3×3@85%

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    Gymnastics:

    2 strict muscle ups + 2-3 kipping muscle ups + 3-4 strict dips + 10-15 toe to rings

    Rest 3:30-4:30 x 4 sets

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    Conditioning:

    3 rds afap

    21 c2b pullups

    42 wall balls 20/14 to 10’

    9 hang power cleans 225/153

    15/12 cal bike

    #

    Becomplete:

    1. Ski erg : 2 x 1500m repeats – rest 4 min build the 1st 500m and hold the effort for the last 1000m

    2. kb single arm oh – 50’ static walk. Hold same weight DB in front rack opposite side. X 6 sets each arm

    3. 100 banded scap squeezes + 100 banded face pulls + 100 banded up right rows + 100 band dislocates

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    Performance:

    Choose weakness ‘s from above and don’t exceed 90 of intense sessions. 120 min allowed start to finish if built in rest.