Specialty WOD

Structure & Snatches

June 30, 2017

Saturday

Barbell Club

A. BN Jerk, 5-5-5-5-5


B. 5 High Hang Power Snatches + 1 High Hang Snatch@65%PS


C. EMOM 7 mins:
2 No hook, no feet Snatches@70%


D1. GHD Back Ext. Hold, 3×30 sec.
D2. L-Sit, 3×30 sec. 

Structure

 20 Rounds FT:
4 Shuttle Sprint
6 Ball Strict Press
8 Ball Front Squat
6 Slam Ball
4 Shuttle Sprint
*Alternate Rounds with partner until finished*
**Work at Max Effort each round**


10 Short Daily Drills To Combat Back Pain

June 27, 2017

Wednesday

Gymnastics

 Skills:
HSPU
T2B
Practice:
8 minutes of practice:
5 L-Push-ups
:30 sec hollow hold/:30 sec arch hold

Structure

Strength:
10 Rounds:
5 SB Cleans
5 Tuck Jumps
*No rest between rounds. Just flow from station to station*
**Be as explosive as possible on tuck jumps**


Conditioning:
“Structure Jackie”
2k AB
50 D-Ball Thrusters
30 Supinated KB Rows 

Today’s Link – 10 Short Daily Drills to Combat Back Pain


Muscle Snatch – Exercise Guide and Benefits

June 26, 2017

Tuesday

Barbell Club

 A. Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@60%


C. EMOM 7 mins:
1 Snatch + 5 OHS@60%


D. Snatch Pull 5×5@75%

Endurance

 A. Every 5 min for 15 min:
Run 800m (build over 3 sets)


B. Every 3 min for 15 min:
Run 400m (hold last 800m pace)

Today’s Link – Muscle Snatch – Exercise Guide and Benefits


3 Moves that Break Through Strongman Sticking Points

June 25, 2017

Monday

Structure

Strength:
10 Rounds:
5 Power Wall Balls
5 Barbell Rollouts
*No rest between rounds*
**Take your time on the rollouts**
***Try to hit the ceiling on the power wall balls***


Conditioning:
EMOM 10 Mins:
5 Sandbag Squats
5 DB Shrug Pulls


Cashout:
400m Sandbag Carry
*Try to go UNBROKEN!*

Today’s Link – 3 Moves That Break Through Strongman Sticking Points


Sunday Funday

June 24, 2017

Sunday

Endurance

A. 4 RFT:
Run 700m
AB 1km
20 hollow rocks
B. 4 sets:
15s AB sprint


NECF Field Day!!!

June 23, 2017

Saturday

Structure

20 Rounds FT:
5 Cal AB
10 KB Suitcase Deadlift
10 SB Squat
2 Bear Crawl
*Alternate Rounds with partner until finished*
**Work at Max Effort each round**


5 Ways to Get A Better Finish in the Snatch

June 22, 2017

Thursday

Barbell Club

 A. Pause Jerks, 5-5-5-5-5


B. EMOM 7 mins:
2 Power Cleans + 1 High Hang Clean@65% PC


C. Every 2 mins for 12 mins:
5 Front Squats + 1 Split Jerks@60% CJ

Endurance

 A. Every 5 min for 20 min:
Run 800m (hold within 10s)


B. Every 3 min for 12 min:
Run 400m (hold 800m pace)

Today’s Link – 5 Ways to Get Better Finish In the Snatch


A Call To Action For CrossFitters: The Prioritization Of Gymnastics Movements And Standards

June 20, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double Unders

Practice:
4 minutes:
2 Banded Muscle-Ups
4 minutes of practice:
Double-Under Ladder 10/20/30/40….

Structure

Strength:
7 sets of:
SB Squat x10
100ft. Max DIstance Broad Jumps
*Rest 30s after each round*


Conditioning:
15 Slam Balls
10 Jumping Air Squats
2 Sled Sprint
*Rest 2 Min x 5*

 

Today’s Link – A Call to Action for CrossFitters: The Prioritization of Gymnastics Movements and Standards


The Ultimate Tool for Going Faster While Doing Less on the Rowing Machine

June 19, 2017

Tuesday

Barbell Club

A. BN Jerk, 5-5-5-5-5


B. 5 High Hang Power Snatches + 1 High Hang Snatch@60%PS


C. EMOM 7 mins:
2 No hook, no feet Snatches@65%


D. Back Squat, 4×5@60% 

Endurance

 A. Every 2 min for 12 min:
Run 200m (build over 6 sets)

B. Every 3 min for 18 min:
Run 400m (hold within 5s over 6 sets)

Today’s Link – The Ultimate Tool For Going Faster While Doing Less on the Rowing Machine


How Long Does It Take to Get Good at Strength Sports? A Newbie’s Guide

June 18, 2017

Monday

Structure

Warm-Up:
The Crab
The Zombie

Strength:
Complete 4 Sets of….
A1. Max Reps Pushups :60sec
A2. Max Sandbag/Ball Strict Press

Conditioning:
5 Cal AB
8 KB Deadlift
100ft. Farmers Carry
8 Supinated KB Row
5 Cal AB
*Rest 2 Min x4*

Today’s Link – How Long Does It Take to Get Good at Strength Sports? A Newbie’s Guide


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