Wednesday

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Greg Glassman

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Greg Glassman

WOD:
OTM x 15min (5 rounds)
Min 1: Power Clean x 5 *light-mod load ~60-65% 1rm.
Min 2: Front Squat x 5 *same weight as PC
Min 3: Handstand hold :30-:45

Tuesday

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today's workout.

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today’s workout.

WOD:
‘Nicole’ AMRAP 20 min:
Run 400m. max reps UNBROKEN pullups
*post pullups completed each round + total reps

Monday

The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Monday July 20 & Tuesday July 21 (Tests)– Friday August 28,
retesting on Monday August 31 & Tuesday September 1st.
De-load Wednesday September 2- Friday September 4th.

WOD:
A. Build to a 3rm front squat. (~15min.)
*warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%,
2-3 attempts at a max. Goal is to hit 85%+ for 3.
All warmup % based off 1rm.

B. Build to a 3rm push press. (~10-12min.)
*same warmup structure as front squat.

Saturday and Sunday

Sat. July 18. Gym closed.
ALL day: Arsenal Muncie Competition.
3pm: Start of Red Eye relay team Race.

Sun. July 19.
Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

So much crapWOD:
Five sets of:
Russian Kettlebell Swings x 20 reps
Rest 45 seconds
Seated Dumbbell/KB Press x 10 reps
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

Thursday

Reduce your risk for lower back pain by performing side planks.

Reduce your risk for lower back pain by performing side planks.

WOD:
Four sets of:
Supinated-Grip Body Rows x 8-10 reps
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds