5 Rounds for Load (Power Clean Complex):
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
The 15 reps are to be completed unbroken each round. Rest as needed between rounds.
6-13-12
6-12-12
10 minutes of:
Muscle-up practice or Pull-up practice or Kipping Practice
~then~
3 Rounds for time:
10 Burpees
20 Pull ups
~then~
50 step-ups, 95/65
6-11-12
For Load:
Shoulder Press, 1-1-1-1-1
Push Press, 3-3-3-3-3
Push Jerk, 5-5-5-5-5
The intent for this WOD is to complete the SP, PP, PJ as a complex (NO SPLIT JERK). Once you unrack the bar, complete 1 Shoulder Press, 3 Push Press & 5 Push Jerk before racking the weight (unbroken). Increase the load between rounds and go as heavy as possible. The goal is to get as close to your Shoulder Press 1 rep max as possible without failing. Rest 3-5 minutes between each round. If you complete this WOD in 10 mins, you did it wrong.
Additional work if time permitted:
3 rounds of:
Hand-stand holds (max time)
6-8-12
For Load:
Front Squat, 3-3-3-3-3
~then~
3 rounds for time of:
25 Box Jumps, 24/20
25 Hand-release push ups
25 Overhead squats, 45/35
6-6-12
For Load:
Deadlift, 5-5-5-5-5
~then~
AMRAP in 8 mins of:
10 Ring Dips
15 Jumping Lunges
20 V-ups
If you cannot do Ring Dips, do bench dips or close-hand push ups.
6-5-12
Complete for time: 25 minute cut off
2011 CrossFit Games Regional WOD #4
100 Pull-ups
100 Kettlebell Swings, 53/35
100 Double Unders
100 Overhead Squats, 95/65
This is not partitioned, if doing prescribed. Modification/scaling would be to break into 4 rounds of 25 reps, and complete the 4 rounds within the 25 min time limit.
6-4-12
Max Effort
Back Squat, 1 Rep Max
Tabata sit-ups
1 mile Timed Trial
Once all athletes complete 1RM back squat, complete sit-ups and 1 mile. Rest as necessary between efforts.
This past weekend Will Saint, Matt Hicks, Kurt Soileau and I completed the USA Weightlifting Olympic Lifting Certification Course. The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.
Okay, that was a cut and paste from the website. The course was very insightful and reminded me of the key aspects of a successful strength and conditioning program – FUNDAMENTALS. In hindsight, I am happy that I spent the past several weeks introducing these lifts to many new members, as well as, providing the opportunity for more experienced lifters/CrossFitters to increase their performance. More importantly, it allowed the opportunity for me and the coaching staff to identify where we can improve in programming and problematic areas within our athletes, specifically, mobility and biomechanical deficiencies.
That said, I will be introducing a new/improved program beginning around the first of July. Nothing changes. We are still a CrossFit community. Cardiovascular Endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Coordination, Accuracy & Balance still remain the 10 fitness domains. My intent is to constantly develop/apply/test/refine a fitness program that alllows us to be the “Fittest on Earth”.
I have included a video of Matt Bruce, primary instructor from this weekend, to show you what Olympic Lifting is all about. Enjoy!
6-1-12
As Many Rounds As Possible in 20 mins of:
100′ walking lunge
Push Press, 50% Body Weight, 5 reps
Row 500 meters
