WOD

CrossFit WOD Nov 19th 2018

Announcements: Check the thanksgiving hours! Make sure you say “What up!” to Celeste, our member of the month!

CrossFit:

A.) Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

B.) 2 Rounds:
 EMOM for 3 min (0,1,2,9,10,11):
15/12 Cal Row, Bike or 200m Sprint
Immediately into;
3min. EMOM (3,4,5,12,13,14):
5 Front Squats (185/135)
Immediately into;
3min. EMOM (6,7,8,15,16,17):
15 Toes-To-Bar

ADV 205/145
SWEAT:
10min. AMRAP:
400m Run
20 DB Hang Clean and Jerks 45/30
15 Pull-Ups10min. AMRAP:
Row 400m
20 DB Power Cleans 45/30
15 TTB10min. AMRAP:
Bike 15/12 Cals
20 DB Thrusters 45/30
15 Burpees

*Rest 3min. Between Sections
*Start on any section

*Goal is 3 Rounds on each section. In fact, if you get 3 you can stop and get bonus rest.
*ADV 50/35
STRONG:

Upper Body PUSH (shoulder dominant)

A. 2 Strict Press + 4 Push Press – Work to MAX WEIGHT for complex

B. Barbell “Floor Press” – Reps 10-8-6 (increasing weight)
https://www.youtube.com/watch?v=Rw48pWMs76o

C. Superset x 3 sets each:

Alternating Seated DB Overhead Press x 24-20-16 Reps (12-10-8 per arm)
(1 rep R, 1 rep L, 1 rep R, 1 rep L etc….)
Superset with Seated DB Lateral Raises x 15 reps
Rest 2-3 min

D. AMRAP 2 min (Rest 3 min) x 4 sets:

6 Reps “Devils Press” at heavy/challenging weight
Max reps Burpee Toes to bar in remaining time

E. Accumulate 4-min of Ring Plank Hold
Note total time it takes to accumulate 4 minutes

CrossFit WOD Saturday Nov 17th 2018

Announcements: SWEAT class is MWF at 6pm bring a friend to try a class for free! Sign up for a time to Row with Jay or donate to his cause here.

CrossFit: Teams of 2

A.) 12min. to get as far as possible
3-6-9-12-15-18-21-24…
Hang Power Cleans 165/105
Handstand Push-Ups

Rest 5min.

B.) 12 min to get as far as possible

3-6-9-12-15-18-21-24…
Overhead Squats 95/65
Pull-Ups

*Teams of 2: Only 1 person works at a time. Try and get into the 21’s or more on each section!
*Advanced #s are 185/135 Hang Cleans + 115/75 OHS.
*If you and your partner can not OHS well, then you may sub this out for front squats or back squats

 

CrossFit WOD Friday Nov 16th 2018

Announcements: SWEAT class is MWF at 6pm bring a friend to try a class for free! Sign up for a time to Row with Jay or donate to his cause here.

CrossFit:

A.) Push Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps
*In between set complete 20 russian twists with a 35/20lb or more DB. (Left+Right= 1 rep)

B.) 8 Rounds For Time:
8 Cal Row or Bike
8 Box Jumps 30/24″
8 Burpees
8 Alt.DB Snatch 70/50

———————–

STRONG PROGRAM:

This is Day 2 of TESTING and testing will continue over the next 3 training days (Fri, Monday and Wed)

For all movements being tested, it’s best to avoid as much unnecessary fatigue as possible when building up to “test weight”

Therefore, After 75% max, all progressive sets should just be a SINGLE rep

75% x 1-2 reps
80-85% x 1 rep
90-95% x 1 rep
102-103% x 1 rep = New PR
Continue adding weight if you make the 102-103% weight!

All lifts have a 2-Miss Rule

Lower Body + Upper Body PULL (pull dominant)

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the low back and to instill some explosive work to prime the CNS for the heavier Deadlift work in Part B

A. Power Cleans (drop from the top, full reset each rep)
Reps 4-4-3-3-2-2-1
Increasing weight each set from 50% max to 80% max over the course of 7 sets

B. “Stop Deadlift” – Test a Heavy Weight (see below note)
Testing 1-RM Deadlift is not necessarily smart. The impetus falls on you, the athlete, to be extremely prudent. Make sure that you DO NOT sacrifice proper positioning for loading. Make sure the back/lumbar stays completely flat and “taught” the entire time. Make sure the legs are pushing through the ground to ascend the load, versus pulling with the back. Always lead with the chest

C. Alternate Movements
Build over course of 3-4 progressive sets to heaviest set of 10 reps for each exercise

Chest-Supported DB Rows (see video demo)
Front-Rack Lunges (10 reps = 10 steps, 5 reps per leg)

D. Superset Movements x 3 Rounds:

Barbell Curls x Reps 15-12-9 (increasing weight)
Row Calories x 25-20-15 (increasing pace)
Rest as needed to ensure increased loading on Bicep Curls sets

—————————

SWEAT:
10min. to finish…
10-20-30-40-50
Sumo Deadlift High Pull (45/33)
Air Squats10min. to finish…
15-15-12-12-9-9
30′ Shuttle Runs (Down is 1 back is 2…)
Thrusters 65/55

10min. EMOM:
Odd: Max Plate Sit-Ups with your feet together. (35/25lb. plate)
Even: Max Flutter Kicks

*3min. REST Between Sections
*Stagger as needed

 

CrossFit WOD Thursday Nov 15th 2018

Announcements: SWEAT class is MWF at 6pm bring a friend to try a class for free! Sign up for a time to Row with Jay or donate to his cause here.

CrossFit:

A.) Power Clean
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike or Row
2 Power Cleans (Climbing)
B.) 10min. AMRAP:
8 Toes-To-Bar
10 Front Rack Lunges 115/75

Just a little fun little ab and booty section. This can be a slightly lower effort than section 1 🙂
*ADV135/95

 

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