Blog/WODs
CrossFit Montreal-Wednesday October 17
Wednesday, October 17, 2012
(pic from Crossfit.com)
Option 1: CrossFit.com
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Option 2: Outlaw
BB Gymnastics
1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Good mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Option 3: CrossFit MontrealNotes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
Part A: (15 mins)
Practice Clean or Squat Clean or 3X3
Part B: Max rounds in 15 mins
10 Handstand push ups
15 Thrusters 65/45
20 knees to elbows
CrossFit Montreal-Tuesday October 16
Tuesday, October 16, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
Option 2: Outlaw
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders
Practice Power or Squat Snatch
or Snatch 3X3
Part B: 3 rounds for time (time cap 25 mins)
10 Snatches (power or Squat ) 115/80
30 Box jumps 24/20
30 KB SDLHP 32/24
CrossFit Montreal-Monday October 15
Monday, October 15, 2012
(Kathie Uhlaender, 2 time USA Olympic Team Skeleton member ( 2006,2010) and now Olympic Lifter stops by CrossFit Montreal/ Club Dynamo for a training session)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Skill
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
Option 3: CrossFit Montreal
Part A: 7 mins
Find your max rep double unders or practice Rope climb technique
Part B: Max round in 20 mins
10 Ring dips
20 Push Press 115/80
30 Pull ups
CrossFit Montreal-Friday October 12
Friday, October 12, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Option 2: Outlaw
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.
Conditioning
Run 1 mile
30 Muscle-Ups
For time.
Midline
5 minute AMRAP of:
BB TGU(Turkish get up) 65/45#
Option 3: CrossFit Montreal
Part A: Deadlift 3-3-3-3-3
Part B: For time100 toes to bar
100 Overhead medecine ball sit-ups 20/16
CrossFit Montreal-Thursday October 11
Thursday, October 11, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
Part A: Practice Clean (15mins)
or 3x3 Squat Clean or Power Clean(15 mins)
Part B: Practice Handstand push ups (10 mins)
Part C: Max rounds in 10 mins
10 Power Clean 135/95
10 Toes 2 bar
10 double unders