Gymastics
1 Muscle-up every 20 secs for 10 mins
Modification to this exercise will be two ring rows and two dips every 30 secs for 10 mins. For those that are not yet proficient with muscle-ups, use a box as an assisted device for the muscle-up.
~then~
AMRAP in 20 mins of:
30 Push Press, 75/55
30 Push-ups
30 Lateral Jumps
“Helen”
Complete 3 rounds for time.
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull-ups
On May 2, 2011, Jared LeBouef, Will Saint, Don Melerine, Mike Hebert and I rolled up the door for the very first time at CrossFit Virtus and performed our very first WOD at the box – “Helen”. Since that early May morning, CFV has grown to 75 registered members and five level-1 certified coaches. Over the past twelve months, there have been many great accomplishments: First Place Team in Fight Gone Bad, Louisiana Style, 50-Day Nutrition Challenge, first muscle-ups, first-time 5K finishers, 90-Day Nutrition Challenge, CF Games Open Sectionals and the list goes on.
What has contributed to the success of this small box in Gonzales, LA, is, without a doubt, the people of CFV. Week in and week out, you have battled the heat, the cold, the soreness and pushed yourselves beyond your physical expectations. This winning attitude makes YOU a CrossFitter. We look forward to many more years watching this community of athletes grow, and being part of something greater than a workout. Thanks again for allowing Sara and I to be part of such a wonderful community, and we look forward to seeing everyone on Sunday.
“Ordinary people doing extraordinary things” ~ Greg Glassman
Back Squat
Every minute on the minute for 7 mins (8 rounds) perform 2 Back Squats at 65% of 1 rep max
WOD
AMRAP in 10 mins of:
5 Hand-stand push-ups
15 Front Squats, 45/25
10 Handstand push-ups
30 Overhead walking lunge, 45/25
Clean Transfer
3 Position Clean, 1-1-1-1-1
Perform a clean from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor, hang and mid-hang. For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity.
Strength
Deadlift, 5-5-5-5-5
3-Position Clean from Central Bucks CrossFit on Vimeo.
Complete for time
Run 400 meters
Rest 2 mins
Row 500 meters
Rest 2 mins
Run 400 meters
Rest 90 secs
Row 500 meters
Rest 90 secs
Run 400 meters
Rest 60 secs
Row 500 meters
ME Snatch
Find your 1 rep max for Snatch (anyway, ground-to-overhead)
If you are new to CFV Programming or do not have a good snatch. Perform the following:
Overhead Squat: 3-3-3-3-3
WOD
Complete 21-15-9 reps of:
Left Arm KB Snatch
Right Arm KB Snatch
Pull-ups
ME Back Squat
5-3-1 (65%, 75%, 85%)
On your last set of 1, complete max reps at 85%.
~then~
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat, 135/95
Burpees
Skill Work
Power Clean (15 mins)
WOD
Complete As Many Reps As Possible (AMRAP) in 15 mins of:
5 Power Cleans, 145/95
10 Toes to Bar
15 Wall Balls, 20/14 (female target is 9′)
As Many Reps As Possible (AMRAP) in 20 mins of:
Run 400 meters
Push Press, 95/65
Your total number of push press reps (unbroken) during each round will be your final score.
Snatch Transfer Complex
3 rounds of the following sequence:
Muscle Snatch X 3, Press Under X 3, Heaving Snatch Balance X 3, Sots Press X 3
WOD: Open Sectionals 11.4
As Many Rounds As Possible in 10 mins of:
60 Bar-facing burpees
30 Overhead Squats, 120/90
10 Muscle-ups
Note: If not muscle-ups, perform pull-ups/dips (1:3)
2012 Winter Open Burpee Demo from crossfitoneworld on Vimeo.
