THURSDAY

 

 

WARM UP
1X 600 m run
Then 2X
10 each DB hang Clean & Jerk
25 m Walking Lunge w leg raise
20 Russian twist
10 Sit Ups

 

Mobility
30 sec each leg Pigeon off the 30” box
10 Down dog Floss
10 Reverse snow angels

Technique
Group barbell Split Jerk

 

STRENGTH

Split Jerk (From rack )
2,2,2,2
*Complete these 4 sets in the 80-90% range for your best jerk.  Get plenty of technique work working up to these weights! Only increase the weight if you can keep things together and not get sloppy.  Work on receiving the bar in a great overhead position and work on that timing!

WOD
5 Rounds for time
60 double unders
30 Push Ups
6 Rope Climbs

 

 

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WEDNESDAY 2-25-18

WARM UP 2X
200m Run
10 inchworm push ups
10 leg swings F/Back
10 leg swings lateral L/R
10 Single Leg hip bridge
10 Sit ups
10 Scorpion
10 Empty Bar Deadlift

MOBILITY
HAMSTRING FLOSS
DOWN DOG FLOSS
PIDGEON
And any shoulder mobility needs or thoracic med ball opener

 

WOD
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Post wod
Midline
3 Sets:
10 Barbell Sit ups
10 barbell windmill

TUESDAY 4-24-18

Warm up
2 Sets
‪1:00 bike‬
‪1 min Jump Rope‬
5 Inch Worms (Walk hands out to push up position with straight legs, do a push up, and walk hands back to feet)
20 seconds freestanding handstand hold practice (accumulate this time in as few sets as possible!)
10 Jumping Squats
10 Ring Rows

PVC MOBILITY
PASSTHURS
REVERSE PASS THRUS
AROUND THE WORLD L
“” R
Thoracic openers with med ball

SKILL
DU & TRIPLE UNDERS
Work on shoulder taps & Handstand walking

 

WOD
With a partner for time
-100 Double Unders (Each, together at same time)
-50 Wall Ball 20/14# (Each, together)
-150’ Handstand Walk (Together, one partner working at a time, scale to HSH shoulder tap or plank-shoulder touches)
-50 Strict pullups
(Combined , one partner working at a time)
-50 Dips (combined one working at a time)
-50 Wall Ball 20/14#
-100 Double Unders
*For the double unders, both of you EACH do 100 double unders at the same time.  Then for the wall ball, both of you do them at the same time as well, ideally these should be synchro wall ball! 150’ handstand walk Together(combined) but only one partner works at a time choose your increments (scaled shoulder taps HSH, plank -shoulder taps) alternating. 50 strict pullups are combined as a team complete this as many reps with only one partner working at a time! Same for Dips. rules on the way back up!
* if solo only cut reps on pull ups , dips and handstand walk(shoulder taps)

4-23-18

I just wanted to say thank you for the feedback on the programming and I’m glad to hear you’re enjoying it, let’s get at it this week 💪🏼

We’re gonna eliminate group stretch for the rest of April, if you need to stretch come in a bit early to do so before class. During this time instead we’re gonna focus on specific and individualized mobility. Please take this time seriously to eliminate injury and not as a time to hang out.

Warm Up
2 Sets
1 min on a machine
10 Sotts press (Behind the neck)
10 Hang Clean and Jerk (DB,each arm 10 reps)
10 Lateral Box Step ups (Each leg)=20

 

Strength Work
Alternating Minutes x 12 minutes
*Min 1: 1 Hang Squat Clean + 2 Front Squats (Same weight for all rounds)
*Min 2: 5-7 Alt arm DB Snatches (You pick weight, go as heavy as you can!)
*Work up in weight to something heavy you will use for the EMOM then try and stay there for the entire 6 rounds!  use around 71% of max clean for this workout, or what you can maintaining good form.

CONDITIONING
Estimated time around 15 Min
In teams of 3 giving 1:2 work:rest
Rowing intervals
10 Rounds: Max cal
30 Seconds Max Sustained Effort
90 Seconds Rest
*The goal here was to pick a painful pace, but one that you could hold for the entire 30 seconds without slowing too much if at all! Don’t sprint 10 seconds then slow down, maintain a strong pace through the entire 30 second effort! This should leave you hurting pretty good…

SATURDAY 4-21-19

FUNDRAISING WOD

We will be participating along with other CrossFit gyms around the island to help raise money  For the Hanalei  recovery effort .

come show your support by donating to the link below and invite friends to join in.

thank you

 

Warm up 10 min

200 m run

10 lunges

10 legswings

10 Wallballs

10 situps

10 Empty barbell deadlifts

 

 

http://www.gofundme.com/halaleihaena/flooding/fund

 

 

 

FRIDAY 4-20-18

WARM UP
1x 400 m run OR 500 m Row
3X 5 each
SHPT
OHS
Snatch Balance
SOTS PRESS
Reverse Snow Angel
Squat Mobility

Strength (from Rack)
1 Snatch grip push Press + 1 Overhead Squat
*Work up to a heavy single for the day.  Its most likely to be your push press that is the limiting factor so work up only as heavy as you can push press! The overhead squat should be warm up for the snatch work next, try and pause in the bottom of each rep for practice building a good position!

Snatch Singles
5 x 1 reps
*Start at no lower than 75% and add weight each set up to a heavy single for the day! If it feels good try and hit a few at the heaviest percentage that you can.  The goal here is no misses for the day working up to what you think is your heaviest weight you can hit today without misses!

WOD FOR TIME
ANNIE
50-40-30-20-10
DU
SIT UPS

 

Thursday 4-19-18

WARM UP
1X
1 MIN Bike
1 Min Row
1 min DU
Then 2X
10 SHPT
10 Wallballs Light
10 DB Renegade Row
20-30 sec each leg couch stretch
20-30 each Banded Shoulder Stretch
20-30 wrist mobility

STRENGTH

Front Squats (post heaviest Front Squat for the day)
1,1,1,1,1
*First set should be at 80%, add weight to each set after that! Only add weight if you can hold a good position.  The position is more important than the weight.  You have to move well first and be able to keep a good position THEN you add weight!  Use these singles to build up a good position with a heavy weight!

 

WOD 7 Sets
Every 60 sec …or 90 sec
5 Hang Power Cleans + 5 Shoulder to Overhead (Maybe 65-70% or so of best hang p. Clean)
*suggestion here is something moderately heavy but you should be able to do this completely unbroken without putting the bar down each set! The option with recovery time is If you feel like you need more time to recover then go every ‪1:15‬ or every ‪1:30‬ if necessary but go heavy enough that you can be explosive and strong with good form through the entire set! I’d rather you go heavier and rest a bit longer than go lighter and rest shorter. But ideally fall right in the middle and hit all of these on the minute!

POST load used in your sets

POST WOD
Strict Pull Up
4 Sets Total
5,5,5 (Underhand, overhand, wide grip overhand)
*Rest as needed between sets of 5’s but complete each set of 5 unbroken without coming off the bar!
15 Weighted Sit Ups (Hold dumbell on chest