Wednesday

april foolsWOD:
A. Front Squat (pause for 3 seconds):
5 rounds x 3 reps
beginning around 55-65% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
(rest 2-3 min between each work set)

see previous results here

B. Kipping pullup skill: 1 & 2.

http://gymnasticswod.com/content/kipping-pull-progression

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

C. Tabata Pull-ups.
20 on x 10 off x 8 rounds.
Record highest and lowest score.

Tuesday

“The concept of food as a treat is baked into our society. I’m not immune to this concept and, before I learned to love lifting iron for the sake of how it made me feel (versus the way it made me look), I was much more of an outcome-motivated gal. I was in that gym thinking that an extra set of this or more time doing that allowed me to eat more. I was earning my food in the gym. But those days are gone now.”
Don’t Earn Your Food in the Gym

WOD:
Every 2min x 32 min.
(4 Rounds)

1. Sled Pushes:
light-moderate load walking pace, but moving the entire 2 min.

2. Crossover symmetry:
1-3 movements x 5-8 reps of each.

3. Unbroken Heavy Russian KB Swings:
30-45 seconds (fluid swings with each breath)
*walk remainder of 2 min.

4. Farmers Carry:
width of room, rest at each width of room- mod-heavy load KB.

Monday

How to dress for your shapeWOD:
A. Clean & Jerk skill

B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (below knee) + 1 Split jerk
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 GHD/straight leg ab-mat situps,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Friday

nice as your butt


WOD:

A. Clean & Jerk skill
B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (floor)+ 1 Cln.+ 1 Split jerk
(increasing weight each min/2 min)
*this should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 Heavy Russian swings,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Thursday

Weekend Schedule:
Sat. March 28.
Open Gym 9-10am.
Olympic Lifting 10-11am.
FREE CF Kids 1030-11am.
FREE Community workout 11am-1230p.

Sun. March 29.
4pm: Open Gym/ 15.5 Re-d0-makeup

WOD:
For time:
50 burpees
100 double-unders *300 SU
(split reps however you want to accomplish in fastest time: have a game plan before workout starts)

Wednesday

WOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. pull (floor)+ 1 Sn. (floor)
(increasing weight each min/2 min)
*This should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 GHD/straight leg abmat situps.
even: 10 strict dips

Tuesday

minion squat bootyWOD:
A. Back Squat (pause for 3 seconds):
5 rounds x 3 reps beginning around 55-65% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
click here to see previous results
(rest 2-3 min between each work set)

B. Skill work: Toes-Bar: 1 & 2
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt1
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt2

C. Tabata toes-bar.
20 on x 10 off x 8 rounds.
Record highest and lowest score.

Monday

“It’s time to reflect on your journey. Thinking back to our first days in a CrossFit box will almost surely provide a renewed appreciation for the progress you have made up to this point. It’s positive affirmation that you are headed in the right direction and great motivation to get back on track toward your new goals. Grab any training log (new or old), journals, CrossFit pictures or PR videos that you might have kept over the years. If you don’t currently keep a training log, I highly suggest you start. It is a great way to keep track of your progress.”
Reflecting on Your Journey

WOD:
Every 2min x 24 min.
1. 10 weighted step-ups; 5 per side (holding KB or DB at sides)
2. Crossover symmetry: 1-3 movements x 5-8 reps of each.
3. 3 sets of 10 UB heavy russian KB swings (fluid swings with each breath)
4. Row- concentrate on mechanics and stroke rating/breathing