Tuesday, December 18th, 2012
Static Core/Scap + Running MAP Based + Low %’s A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds. A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds. B1. Four Sets of the…
Static Core/Scap + Running MAP Based + Low %’s A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds. A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds. B1. Four Sets of the…
Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints A. Sumo Deadlift @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets. B1. DB Split Lunges @ 20×1, 6-8 reps x 3 sets, rest 1 minute. B2. Single Arm DB…
4 Sets of the following: Against a Two Minute Running Clock Complete the following: Airdyne x 25 Calories or Row x 250 meters Remaining Time complete as many DB Push Press as possible @ moderate weight. *Rest 3:00 minutes between sets* or Mobility and…
CrossFit Tester(Courtesy of CJ Martin) For Time of the following: Two sets for times of: Row 500 Meters 30 Wall Ball Shots (20/12 lbs) Rest 3 minutes –OR– Team Version: In teams of two complete two rounds each of: Row 500 Meters 30 Wall Ball Shots (20/12 lbs)…
Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 2-3 reps x 3 sets, rest 1:30 between sets. A2. DB Bent Over Row on Bench @ 40×1, 6-8 reps x 3 sets, rest 1:30 between sets. B. Complete 8…
MAP Sessions: 5 minutes on/3 minutes off x 4 sets 5 Minutes of the following: Row 250 Meters 10 DB Cleans(from the hang position)( 35/25, 30/20, 25/15) Rest 3 minutes 5 Minutes of the following: Run 200 Meters 10 DB Snatch (5/each arm)@ moderate…
Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee Burner A. Front Squat @ 50% of last week(December 5th, 2012) @ 22×1, 8 sets of 2 reps, rest 30 seconds between sets. B1. DB Walking Lunges @ 11×1, 6-8 reps/each leg…
Static Core/Scap + Running MAP Based + Low %’s A1. Side Bridges x 15-20 seconds/each side x 3 sets, rest 30 seconds. A2. DB External Rotation @ 30×0, 6-8 reps/each sie x 3 sets, rest 30 seconds. B. 4 Sets of the following: 3…
Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A. Deadlift @ 32×0, 10 sets of 2 reps @ 50% of last week(December 3rd, 2012), rest 30 seconds between sets. This is Speed Deadlift, we want athlete concentrating on fast pull out…
Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 3-4 reps x 3 sets, rest 1:30 between sets. A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30 between sets. (People may increase difficulty by walking…