Monday 151228

Holidays are almost over. Time to set and focus your 2016 Goals:
2016 
Nutrition Challenge will start in January 18th and it will be coupled with Lurong Living Resolution Challenge – Early Registration is open NOW until 28 December, to save $15 off of the Lurong registration. Register here and be sure to sign up under Letrono CrossFit. More details on the challenge can be found under our EVENTs page.
To get registered – http://challengeseries.lurongliving.com/resolution16/register

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
Complete as many rounds and reps as possible in 20 minutes of:

Run 400 Meters (*Dress to train outside, roads are dry)
20 Unbroken Wall Ball Shots 30/20 (COMP) , 20/14 (RX), 14/10, 10/8 (Scaled)

*If the ball hits the ground between the first and 20th wall ball shot, you must
begin the set over again. If you know that you cannot complete 20 unbroken with
the 30/20 20/14 14/10 lb ball, either alter the reps down (15 or 12 unbroken) or use a lighter lb wall ball.
ball.
*5x Burpee penalty for each time your drop the wall ball.
|
*Scale weight and movements as needed for progression and smooth speed through wall balls. Ask your coach for help.

COOL DOWN *** Post results and comments to Blog.

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:
Compliments of Invictus
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 115/73 95/63 75/45 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

Rest 2 minutes
C.
4 sets of:
8x reps 135/95 lb Ground to Overhead.
Rest 2 minutes 
*Sets 1&3 – Snatch Technique 50% 1RM climbing with Technique
*Sets 2&4 – Power Clean & Press Technique
For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on
your unique attributes as an athlete. You need to practice and experiment with different techniques/weight.
Note times for each set, the goal being to establish the most 
efficient technique – not just the fastest.
 WOD
D.
3 sets of:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed
Optional Additional Conditioning Session
Three sets of:
10 minutes of Rowing or AirDyne @ 75-80%
6 Minutes of Stretching Hip Flexors and Quads (3 minutes each side)

 

NEW YEARS EVE THROWDOWN 12/31/2015 830am…….WODS Announced below:
Get your partner & sign up on the community board!!

WOD 1: Past
2 Rounds

20 ft Weighted walking lunge (overhead/front rack) with Barbell or Fat Bar to rack.
20 Shoulder to overhead each individual
40 Chest to Bar / Pull-ups- Ring Rows as a team
Rx- 115 lb male, 75 lb female
Scaled – 85 lb male, 45 lb female
You must alternate the weighted lunge (e.g. male does first round, female does second or vice-versa)

WOD: 2 In the 1 Minute Moment
Total  Calories In 1 minute on Assault bike. May end up being: 30 seconds a heat, due to choke point of 3 Assault bikes. Will determination once all teams are signed up.

WOD: 3 Present
Skill-Strength: Power or Clean and Jerk ladder Male-Female BB line every minute advance to next BB.

*Male starts @ 115-125-135-145-155-165-175-185-195-205-215-225-235-245-255
*Female starts @ 63-73-83-93-103-113-123-133-143-153-163-173-183-193-203-213..
|RX starts at 135/73
Novice at 115/63
Tie break is as many Deadlifts reps till minute as ended. 

WOD: 3 Future “2015 FGB
3 Rounds of
Wall Balls 20/14  14/10
GTO 95/63  75/45
Box Jumps 24/20  20/16
Push Press   95/63  75/45
Row Calories

(In case of a tie highest # calorie team rowed decides winner of the NYE 2015 ThrowDown)

In this workout you move from each of five stations after a minute. Alternating team members. The clock does not reset or stop between exercises. This is 3  five-minute round. On call of “rotate”, the athletes/ team members must move to next station immediately /Alternating for best score. One point is given for each rep, except on the rower where each calorie is one point.. 

Will go over standards for ROM for each event, adjust all movements in WODs as need to be able to clearly judge movement & for fun suck factor..

6 thoughts on “Monday 151228

  1. Wallball/run 6 rounds + run
    Emom
    Muscleup 8,5,4
    double under+ohs 115, 5 Ohs each round
    Double under + ttb finished each round
    Roll to candlestick 6-7 each round

    4 set round
    75 lb snatch
    95 lb power clean press

    Ghd finished three sets, had to go!

  2. 5 rounds plus run with 30 lb wall ball. Tough but tried to keep moving.
    Shoulders were smoked from wall balls do I struggled with the muscle ups only doing 2,1,1. Ohs were not bad getting through those at 135. Did full snatches at 115 and cleans at 165. Snatch was fine but cleans were tough to hold on to bar. Good day, but feeling the holiday diet!

  3. 4 rounds + run and 17 reps with 30# wall ball
    EMOM 3 MU and did my OHS @115 the rest was Rx
    115 for snatches and 135 for c&j
    GHD hip extension did with a 45# bar and did the shoulder trap work at 30# felt good over all the wall balls were the toughest part shoulders were pretty done after that

  4. 4 rounds + run and 17 reps with 30# wall ball
    EMOM 3 MU and did my OHS @115 the rest was Rx
    115 for snatches and 135 for c&j
    GHD hip extension did with a 45# bar and did the shoulder trap work at 30# felt good over all the wall balls were the toughest part shoulders were pretty done after that

  5. AM
    C 5+200m 30#
    A done but not emom just worked through
    B :34 (6,1,1 power snatch) :27 UB :24 UB :26 UB

    PM
    conditioning done
    D done with 25# plate and 10# dumbell

  6. A.4 Rounds + Run 25# Ball
    B.EMOM 1-2 MUP’s (Struggled) OHS 95#
    C.95# Snatches (worked on removing the rainbow)
    115# C&J
    D.GHD work (unweighted) 25# Trap Work
    Felt old slow and out of shape today,

Leave a Reply