Specialty WOD

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


The 3 Most Brutal Strongman Training Sessions I’ve Ever Seen

June 16, 2017

Saturday

Barbell Club

A. Split Jerk 4×3@70%


B. 3 Position Power Clean, 5×1@70%


C. Every 2 mins for 10 mins:
2 Clean Pulls + 2 Hang Power Cleanss + 2 Front Squats + 2 Push Jerks


D. CG Deadlift 5-5-5-5-5
 

Structure

 Warm-Up:
400m Sandbag Carry! 🙂


Conditioning:
STRUCTURE DECK OF CARDS!
Teams of 2 or 3
Spades = SB Squat
Clubs = Slam Ball
Diamonds = AB Cals
Hearts = SB Clean
Joker = Sled Sprint 100ft.
*Everyone on team must complete the reps!*

Today’s Link – The 3 Most Brutal Strongman Training Sessions I Have Ever Seen


Itty Bitty Behemoth: The Smallest, Strongest Lifter You’ve Never Heard Of

June 14, 2017

Thursday

Barbell Club

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


B. High Hang Power Snatch 5-5-5-5-5


C. EMOM 7 mins:
1 No hook, no feet Snatch@65%


D. Back Squat, 4×5@60% 

Endurance

A. Every 3 min for 12 min:
Run 400m
*hold desired mile pace*

B. Every 10 min for 30 min:
Run 1600m
*hold 400m pace*

Today’s Link – Itty Bitty Behemoth: The Smallest, Strongest Lifter You’ve Never Heard Of


Train Your Gymnastic Core: Stability, Rotation, and Bowing

June 13, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double-Unders

Practice:
8 minutes:
3 Jumping Ring Muscle-Ups (box)
20 Double-Unders
*work at your own pace* 

Structure

Warm Up:
The Crab
The Bear
The Panther
*100 feet each*


Strength:
A1. Barbell Roll-Outs
*max reps in :60 sec*
A2. Anderson Squats x 5 reps


Conditioning:
EMOM 10 mins:
100 foot OH Sandbag Carry
6 KB Supinated Rows


Cash Out:
400m SB Carry

Today’s Link – Train Your Gymnastics Core: Stability, Rotation, and Bowing


GPP for Weightlifting: The Big Secret, or a Waste of Time?

June 12, 2017

Tuesday

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 7 mins:
3 Position Power Clean@65%


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

Endurance

 A. Every 3 min for 12 min:
Run 400m (build each run)
*Rest 5 minutes*


B. Every 6 min for 18 min:
Run 800m (build each run)

Today’s Link – GPP for Weightlifting: The Big Secret or a Waste of Time?


I Can’t Watch the World Burn

June 11, 2017

Monday

Structure

Warm-Up:
400m Sandbag Carry
(…Because we love you all!)


Strength:
Complete 5 Sets of…
A1. Sumo Deadlift from “Blocks” x8 Reps
A2. Weighted Plank Hold w/ SB – :30 Sec


Conditioning:
5 Cal AB Sprint
5 Circus Dumbell Clean & Press, Right Arm
5 Cal AB Sprint
5 Circus Dumbell Clean & Press, Left Arm
*Rest 2 Min x 4*

Today’s Link – I Can’t Watch the World Burn


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