Day 4WOD 160922 warm-up – Coach’s Choice A. 15:00 workload… not for time30 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)pull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this […]
Day 3WOD 160921 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort…. work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then BB. AMRAP 10:00 @ 80-85% effort10 tgu, total reps, alt arms20 abmat sit-upswhen timer hits 25:00, immediately start CC. 800m run, not for timeD. post WOD
Day 2WOD 160920 warm-up – Coach’s Choice A. 3 x 10 cgbp (foundation phase), build bar each set & keep reps unbrokenwork @ 0:00, 3:30, 7:00… during rest periods (and after 3rd set) perform 10 RFESS each leg… self-loadedrest to 15:00 on timer, then BB. @ 15:00…3 sets @ high intensity15 kb swings… kb’s not
Day 1WOD 160919 warm-up – Coach’s Choice A. 3 x 10 deadlifts (foundation phase), build bar each set & keep reps unbrokenwork @ 0:00, 3:30, 7:00… during rest periods (and after 3rd set) perform 30sec SB each side – OR – 60sec FLRrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort400m row20
Day 5WOD 160916 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5. 4. 3. 2. 1.overhead squat… 200’ farmer’s carry + 30sec FLR
Day 4WOD 160915 A. EMOM 5:004 front rack lunges, total reps, alt legs… build bar each setrest to 10:00 on timer, then BB. 3 sets @ 80-90% effort… barbells @ 100% of “A”500m row12 deadlifts21 bjsd… boxes not to exceed 30”rest 3min b/t setsC. post WOD body maintenance
Day 3WOD 160914 warm-up – Coach’s Choice A. 20:00 workload… not for time40 repetitions of pulling strength + 800m of runningpull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this workload will be periodized over
Day 2WOD 160913 warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5. 4. 3. 2. 1.thruster… carry a sandbag 200’ + 30sec SB each
Day 1WOD 160912 warm-up – Coach’s Choice MAP 3-4A. 5 sets @ 80-90% effort, rest 3:00 b/t setsAMRAP 3:00… barbells not to exceed 75/55200m run20 shoulder to overhead50 double unders – OR – 25 bjsd… boxes not to exceed 20”burpees until time expires(work @ 0:00, 6:00, 12:00, 18:00, 24:00)B. post WOD body maintenance
Many of you in business understand, or know what ROI is… Return On Investment ROI measures the amount of return on an investment relative to the investment’s cost… investopedia.com The longer we do this thing called CrossFit… and the more we engage in strength and conditioning practices, experiments and regimens; the more analogies I see
ROI… an investment term with fitness implications Read More »
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