Specialty WOD

How Long Can You Handstand It?

May 23, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Wall Walks


Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks

Structure

 Warm-Up:
Hinge Opener
Hinge Opener w/ BB


Strength:
Deficit Stiff Leg Deadlift, 5×8


Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*

Today’s Link – How Long Can You Handstand It?


Important Lessons For National Competition

May 22, 2017

Tuesday

Barbell Club

A. BN Split Jerk, 4×3@70%


B. 2 High Pulls + 1 Power Snatch, 5×1@85% PS


C. EMOM 10 mins:
1 no hook, no feet snatches@80%


D. Back Squat 4×3@85%
 

Endurance

 A. 750m row TT
*Rest 4 min*


B. 5 sets:
2 min row (hold 750m pace)
*Rest 2 min between efforts*

Today’s Link – Important Lessons For National Competition


Structure Your Week At NorthEast CrossFit

May 22, 2017

Monday

Structure

Warm-Up:
2 Rounds:
The Crab 100ft.
The Panther 100ft.
Tempo Squats x10


Strength:
Sandbag Squat, Find a 20RM


Conditioning:
5 Cal AB
5 Sandbag Squats
15m Carry
5 Sandbag Squats
15m Carry
5 Sandbag Squats
5 Cal AB


*Rest 2 Mins x 5*
**AB is Max Effort!**
***Goal for Sandbag is to be UB each round!***


Sunday Funday

May 20, 2017

Sunday

Endurance

Every 5 min for 30 min:
0-5: Run 800/600m
5-10: Row 1000m/800m


Carries, Cleans & Deadlifts…Oh My!!

May 19, 2017

Saturday

Structure

 Warm-Up:
400m Sandbag Carry


Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Barbell Roll-Outs, 5×10


Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 20m Suitcase Carry (Left)
7 1-Arm Deadlift + 20m Suitcase Carry (Right)


8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold

Barbell Club

A. EMOM 6 mins:
3 Power Clean@60%


B. EMOM 10 mins:
2 Hang Cleans@70%


C. 2 Dips + 1 Jerk, 5×1 *building*


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 


4 Simple Steps to Get More Out of Your Weightlifting Training

May 17, 2017

Thursday

Barbell Club

 A. BN Split Jerk, 4×3@65%


B. 2 High Pulls + 1 Power Snatch, 5×1@80% PS


C. EMOM 10 mins:
2 no hook, no feet snatches@75%


D. Back Squat 4×5@80%

Endurance

A. 3 sets:
Run 800m
AB 2km
*Rest 4 minutes between sets*


B. 1 mile cool down jog

Today’s Link – 4 Simple Steps to Get More Out fo Your Weightlifting Training


3 SIMPLE EXERCISES TO GET YOUR SCAPS JACKED

May 16, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Static Holds


Practice:
8 minutes of practice:
2 bar muscle-ups
Static Hold
*once you loose stability or fall back to bar Muscle ups*
 

Structure

 Warm-Up:
5 Mins Each:
Sled Drag
Sled Push


Strength:
Wide Stance, Low Bar Pause Squat,
(3 Sec Hold @ Parallel), Find a 5RM


Conditioning:
3 Rounds FT
10 Sandbox to Box
15 Sandbag Squats
200m Sandbag Carry

Today’s Link – 3 Simple Exercises To Get Your Scaps Jacked


The 8 Minute Mile Standard

May 15, 2017

Tuesday

Barbell Club

A. No hook, no feet clean, 5×3@75%


B. EMOM 10 mins:
1 Power Clean + 2 Jerks@75%


C. Power Jerk, 4×3
*building*


D. Clean High Pull, 4×3@85%
 

Endurance

 A. 800m Run TT
*Rest 5 minutes*


B. Every 2 min for 20 min:
Run 200m
*hold 10s faster than 800m*

Today’s Link – The 8 Minute Mile Standard


Pick Up Something New: 10 Loaded Carries To Strengthen Your Training (And Yourself)

May 14, 2017

Monday

Structure

Warm-Up:
Shoulder Burner

Strength:
A. Barbell Z-Press
Work Up to a 5RM

Conditioning:
2:00 Work / 2:00 Rest

2 Sets:
10/8 Cal AB
Max Burpee Slam Balls

2 Sets:
10/8 Cal AB
Max Bear Crawl, 40ft.

2 Sets:
10/8 Cal AB
Max SB Squats

Today’s Link – Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (And Yourself)


Strategies for Fighting Self-Doubt in Weightlifting

May 12, 2017

Saturday

Structure

Warm-Up: 400m Sandbag Carry


Strength: STATIONS
5 Min Each, AMRAP
*Rest As Needed*
1. Object Over Bar, 3-5 Reps
2. Heavy Rope Sled Pulls, 50ft.
3. Farmer’s Carry, 100ft.


Conditioning:
AMRAP 20 Mins
Partner Style!
30 Cal AB
20 Burpee Slam Ball
10 Sandbag Clean

Barbell Club

A. Hang Snatch, 5×3


B. EMOM 7 mins:
3 Power Snatches, 65%


C. Snatch Balance, 5×1@80%


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 

Today’s Link – Strategies For Fighting Self-Doubt In Weightlifting


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