WOD 2/7/15 July 1, 2015/in WOD /by cftaPre workout mobility Foam roller: Quads x20 medial quads (sumo) glutes x 20 per side hamstrings x 20 calves x 20 lower backx20 rhomboids (arms crossed) 25 OHS Barbell 40 Shoulder pass through Atarim / Dizingoff Strength: Establish 5RM weighted pullup If you cannot perform pullups, ask coach for a program to achieve first pullup then “Karen” For time: 150 Wall-ball shots Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-07-01 17:15:112015-07-01 17:15:11WOD 2/7/15
WOD 1/7/15 June 30, 2015/in WOD /by cftaPre workout mobility Foam roller: Quads x20 medial quads (sumo) glutes x 20 per side hamstrings x 20 calves x 20 lower backx20 rhomboids (arms crossed) 25 OHS Barbell 40 Shoulder pass through Atarim/ Dizingoff Technique: Bench press Strength 15 min: Bench Press 0-1: 5×5 weight from elements 1-6: Establish new 5RM 6+: Establish new 1RM then Metcon: 4 RDS 400m run 16 KB pushpress (1 arm) 24/15 Intermediate Independent part: Shoulder+hip mobility. Strict press 5×70% 3×80% 2×90% 1×95% Then perform 5×10 ring dips or 10×5. then Class:19:00 15 min to Establish max weight at: Hang clean+front squat. MetCon: 7 Min amrap 7 front squats 60/40 kg 7HSPU Strength accessory Deficit deadlift practice 20 min. Bent over row vs. pendlay row 4×10 Chin ups 2x max Good mornings 100 reps any order Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-06-30 17:08:332015-06-30 17:08:33WOD 1/7/15
WOD 30/6/15 June 29, 2015/in WOD /by cftaPre workout mobility Foam roller: Quads x20 medial quads (sumo) glutes x 20 per side hamstrings x 20 calves x 20 lower backx20 rhomboids (arms crossed) 25 OHS Barbell 40 Shoulder pass through Atarim Technique Barbell lunge (front or back rack by athlete comfort) Strength 15 min: Barbell Lunge All athletes: establish new 5RM Technique: Kipping HSPU then Metcon: 15*10*5* HPC 60/40 HSPU perform 20 DU Odd objects Strength: Lateral hold test max time men 8kg, women 5kg then metcon: 7 min amrap 3 ground to shoulder sandbag 6 kb thruster 32/24 9 diamond pushup Dizengoff Technique Barbell lunge (front or back rack by athlete comfort) Strength 15 min: Barbell Lunge All athletes: establish new 5RM Technique: Kipping HSPU then Metcon: 3 RFT 10 HSPU 15 wide ring rows 20 Wallball 30 DU Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-06-29 19:16:152015-06-29 19:16:15WOD 30/6/15
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WOD 2/7/15
/in WOD /by cftaPre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
Establish 5RM weighted pullup
If you cannot perform pullups, ask coach for a program to achieve first pullup
then
“Karen”
For time:
150 Wall-ball shots
Post your results to the Whiteboard.
WOD 1/7/15
/in WOD /by cftaPre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim/ Dizingoff
Technique:
Bench press
Strength 15 min:
Bench Press
0-1: 5×5 weight from elements
1-6: Establish new 5RM
6+: Establish new 1RM
then
Metcon:
4 RDS
400m run
16 KB pushpress (1 arm) 24/15
Intermediate
Independent part:
Shoulder+hip mobility.
Strict press
5×70%
3×80%
2×90%
1×95%
Then perform 5×10 ring dips or 10×5.
then
Class:19:00
15 min to Establish max weight at:
Hang clean+front squat.
MetCon: 7 Min amrap
7 front squats 60/40 kg
7HSPU
Strength accessory
Deficit deadlift practice
20 min.
Bent over row vs. pendlay row 4×10
Chin ups 2x max
Good mornings 100 reps any order
Post your results to the Whiteboard.
WOD 30/6/15
/in WOD /by cftaPre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
15*10*5*
HPC 60/40
HSPU
perform 20 DU
Odd objects
Strength:
Lateral hold test max time men 8kg, women 5kg
then
metcon:
7 min amrap
3 ground to shoulder sandbag
6 kb thruster 32/24
9 diamond pushup
Dizengoff
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
3 RFT
10 HSPU
15 wide ring rows
20 Wallball
30 DU
Post your results to the Whiteboard.