June 2015

Tuesday June 30th

 

Pre Warm Up Mobility

Spend 5 Mins working on  T Spine

Strength

Push press

5x3   (20 Min Cap)

 

Metcon

3 Rds

Row 500m
12 Burpee Over the Rower

10 minute cap

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Monday June 29th

 

Strength 

 

3 Rds

 

DB Bent Over Row Heavy, 5 Reps Each Arm Rest 45 seconds between sets.
Ring Rows 8 reps Rest 45 seconds between sets.

 

Metcon

 

8 Min AMRAP

 

200m Run 
10 DB Deadlift 
10 Dips
10 Medball Sit Ups (Feet Anchored)
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Sunday June 28th

 

Skill

Turkish Get Ups

Metcon 

30s work:20s rest
Complete 4 intervals at each station then rotate. Everyone starts at a different station

Airdyne/Row (calories)
Dead Bugs with Weight
Push-ups
Weighted Step Ups 

Score= total reps/calories

-Go from one station to the next, you only get the 20s rest to transition.

 

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Saturday June 27th

 

Metcon

Partner WOD

Row 2000 Meters or Run 1600 Meters 10 Min Cap
Goblet Squats Remaining Time
Rest 2 Mins
Row 1500 Meters or Run 1200 Meters 7:30 Cap
Kettlebell Swings Remaining Time
Rest 90 Secs 
Row 1000 Meters or Run 800 Meters 5 Min Cap
Wall Balls Remaining Time
Rest 1 Min 
Row 500 Meters or Run 400 Meters 3 Min Cap
Burpees Remaining Time

 

Partners can break up the work as see fit. Complete as a team.

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Friday June 26th

In this 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuosity, defined in gymnastics as “performing the common uncommonly well.”

Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. CrossFit trainers have the tools to be the best trainers on earth. We want virtuosity!!

Metcon

 

5 Min AMRAPs 

 

10 Weighted Lunges
5 Heavy KB Swings
 
10 Pull Ups or Ring Row
5 Box Jumps
 
10 or 8 Cal Row
5 Dips
 
100m Sprint
5 Heavy Wall Balls
 
Rest 2 Mins After each Couplet
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Thursday June 25th

 

Strength

Deadlift

3-3-3-3-3-3 

 

Skill

Hang Power Clean/Muscle Clean

Review  positions of the muscle snatch. 

Ten minutes deliberate practice of the positions of the HPC using EB or PVC.

 

Metcon

3 RFQ

5 Squat Cleans/Power Cleans/Hang Power Cleans (No Touch and Goes)
20 Hollowbody Rocks
 
All Reps should be 99% perfect.  
Do not rush throuhg Rds.
Rest As Needed between Rds
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Wednesday June 24th

 

SAVE THE DATE: SEPTEMBER 27, 2015 FOR THE NEXT #DOMUSNINER
REGISTRATION COMING SOON!

Strength

Back Squat

2-2-2-2-2

Double should be heavy but with perfect form

 

Metcon

10-1

 

KB Squat
Push Ups
Jack Knives

100m Run/Walk with KB/DB after every rd

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Tuesday June 23rd

 

Strength

Hang Power Clean

20 Mins to Find 3RM

 

Metcon (Courtesy of DBWOD)

4 RFT

 

10 Man Makers
10 Dumbbell Scottish Get Ups

Movement Tips:

Dumbbell Man Makers are performed holding a pair of dumbbells.  The movement sequence:

  1. Squat to the deck
  2. Shoot the legs back into plank position
  3. Perform a pushup
  4. Row right 
  5. Row left
  6. Return the feet to the squatting (stooping) position
  7. Perform a squat clean
  8. Finish with a thruster, arms overhead.  

This is one rep.  Move smoothly and continuously.  

To perform the Scottish Get Up, start on your knees with a pair of dumbbells overhead in lockout.  Maintaining lockout, get to your feet, one foot at a time. Return to kneeling and this is one rep. 

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Monday June 22nd

Mobilty

T Spine 10 Mins

Skill

Overhead Squat

2-2-2-2-2-2

Increasing weight provided reps are perfect

Metcon

5 Min AMRAP

100m run
8 Pull Ups
6 KB Swing
4 Squat Jumps
2 Burpees
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Sunday June 21st

Metcon

30 Min EMOM

1st Min 6-8 Wall Balls
2nd Min 6-8 Push Ups
3rd Min 8-10 Weighted Russian Twists (Each Side)

 

Cash Out 

Max Meters Rowed in 10 Mins Teams of 3

 

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