WEIGHTLIFTING
REST DAY
CONDITIONING
AMRAP in 15 mins of:
10 Wall ball shots, 20/14
5 Toes-to-bar
10 Power Clean, 95/65
5 Burpees
4-18-13
WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 3 x 4 sets
Clean & jerk – 60% x 3 + 1 x 5
Snatch balance – 5 x 3
CONDITIONING
REST DAY
4-16-13
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 3 x 4 sets
Snatch – 60% x 3 x 5
Snatch push press + OHS – 5 x 3 + 1
STRENGTH/SKILL
2 Clean pulls + 1 Power Clean
CONDITIONING
Complete 10 rounds for time of:
3 Burpees
5 Pull ups (C2B)
7 Kettlebell swings, 70/53
Rest 30 secs
4-15-13
FESTIVUS GAMES
What an exciting weekend for CrossFit Virtus! CFV represented this past weekend for the Festivus Games at Crescent City CrossFit in Gretna, LA. The venue focused on the Beginner and Intermediate level CrossFit athletes. This allowed some of our newer athletes to experience our competitive community and have some fun. Our biggest achievement was our female competitors. Anna Ellingburg stood on the competitors podium with a 3rd place finish, while Katrina Bell and Brienne Gaudin placed 4th and 6th, respectively. That is 3 Virtus females in the top 6. Great job, ladies!
EXTRA WORK
With the beautiful weather and post-open programming, I would like to offer some additional “aerobic power” work to those wishing to take advantage. I wanted to get this out to you guys last week, but kinda fell behind a little. Anyways, this is something that Kurt and I have been discussing for the past couple weeks and now is the right time. I will post, weekly, 3 endurance workouts for those looking for more endurance work. These 3 workouts can be done any day of the week, on your own, at the box, at a track, LSU Lakes…at your discretion. They consist of a Short Interval, Medium Interval and Long Interval endurance workout. Fit them in your schedule as you feel appropriate.
Day 1: 7 mins on; 3 mins off (3 rounds)
Day 2: 1 min on; 1 min off (8 rounds)
Day 3: Run 3 miles @ an 80% effort
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3
Week 1 of 11
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
SKILL
1 Power Snatch + 1 OHS + 1 Snatch – Focus on Position
CONDITIONING
EMOM for 20 min:
Odd- 3 Overhead Squats, 95/65
Even- 30 Double Unders
4-13-13
WEIGHTLIFTING (7 am)
– Your choice of warm-up series x 3 sets
– Snatch – after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
– Clean & jerk – same as snatch
– Pause back squat (3 sec pause in bottom) – 65% x 3 x 2
WOD (8 am)
Skill:
1 min hollow rock
1 min rest
:45 sec hollow rock
:45 sec rest
:30 sec hollow rock
-then-
4 Rounds For Time:
50 Lunges
25 Kettlebell Swings (53/35)
12 Burpees
4-12-13
WEIGHTLIFTING
REST DAY
STRENGTH
5 rounds for load
5 Push Press + 3 Push Jerk + 1 Split Jerk
CONDITIONING
Conga Line: Rope Climb & Ring Dips:
Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark he is to descend the rope and as he steps away from the rope the second athlete begins the rope climb while the first goes to the rings for dips. Both have another 60 second to complete as many ascents and dips as they are able. Move at this rate until the entire team has moved through 5 rounds of the pair.
4-11-13
WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press
Clean segment pull (1″, knee, hip, finish) + clean pull – (1 + 1) x 2 x 3 sets
Clean & jerk – 60% x 3 + 1 x 3
Snatch balance – 3 x 3
CONDITIONING
REST DAY
4-10-13
WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets
Hang snatch high-pull, flat footed – 3 x 4
Front squat – 65% x 4 x 3
STRENGTH
Build to a heavy 3-rep Front Squat
CONDITIONING
10–>1 unbroken ladders
Front squat, 135/85
Box jumps 24/20
4-9-13
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets
Snatch – 60% x 3 x 3
Snatch push press + overhead squat – 3 + 1 x 3
STRENGTH
5 rounds, Power Snatch + Overhead Squat
CONDITIONING
AMRAP IN 12 MINS
10 Wallballs, 20/14
10 Kettlebell swings, 53/35
20 Double unders
30 seconds side plank/side
4-8-13
WEIGHTLIFTING
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Jerk dip squat – 3 x 3
SKILL
Pull up practice (butterfly/kipping)
CONDITIONING
“CINDY”
AMRAP in 20 mins of:
5 Pull ups
10 Push ups
15 Squats
