Posts during July 2012
07.31.12 07-31-12
A)
- 3 x 45's Hollow rocks
- 3 x 45's Arch rocks ( Superman Rocks)
- 4 x 10 Strict Toes to bar
- 3 x 15 Beat swings
B)
4x2
- Clean & Jerk @ 80%
- Clean Deadlift Pull @ 110%
C)
30-20-10
- Wall Balls @ 20lbs
- Pull-ups (Gymnastics kip)
07.30.12 07-30-12
A)
- 3 x 8 Strict Chin ups @ 70% of 1RM
- 2 x 12 Pull overs
B)
3 x 3
- Squat Snatch @ 80%
- Snatch Deadlift @ 110%
- Strict Shoulder press @ 80%
C)
- Row 600m
- Rest 60's
- Row 1000m
- Rest 60's
- 45 KBS @ 32KG
D)
- 5 x 15's False Grip Holds
07.27.12 07-27-12
A)
- 8 x 3 Muscle up negatives
- 4 x 30's Handstand hold ( Chest facing wall )
- 5 x 3 Tick Tocks
07.26.12 07-26-12
A)
- 10 x 6's Holds Iron Cross (Scale as needed)
- 4 x 10's Holds front lever ( Scale as needed)
B)
- 6 x 2 Front Squat @ 85%
C) 10 Rounds of Cindy
- 5 Pull ups ( Gymnastics kipping pull-up)
- 10 Push ups
- 15 Squats
07.25.12 07-25-12
A)
- 4 x 10 Ring dips @ 50% of 1RM
- 3 x 15 Ring Push ups
B)
- 6 x 2 Squat snatch @ 85%
C) For time 4 rounds
- 5 Thrusters @ 155lbs/115lbs
- row 300m
- 10 Toes to bar
- 10 KBS @ 32kg/24kg
Coach Sean and Jessica playing around with some hand to hand during lunch break at a Gymnastics Certification back in June, @ Intergrated Fitness
07.24.12 07-24-12
A)
- 3 x 45's Hollow Hold
- 3 x 45's Arch Hold
- 3 x 15's L-sit hold
B)
5 x 3
- Split/ Power jerk @ 85%
- Snatch Deadlift Pull @ 110%
- Back Squat @ 85%
C) 4 rounds:
- Run 200m
- 20's handstand hold ( Chest facing wall)
- 6 Power cleans @ 175lbs
- 25 Slam Balls @ 10kg
07.23.12 07-23-12
A)
- 3 x 10 Strict Chin ups @ 50% of 1RM
- 3 x 8 Ice-Cream makers
- 2 x 15 Beat Swings
-
5 x 5 Jumping Bar Muscle up
-
( Standing on a box, so bar is shoulder height) Jump to support on top of bar
-
B)
6 x 2
- Hang Squat Snatch @ 85%
- Hang Squat clean @ 85%
C) 4 rounds for time
- 5 Dead lifts @ 315lbs/225lbs
- 8 Strict ring dips
-
10 Jump over box @ 20"
-
Rest 60's Between each round
-
I recently viewed these two great routines on Youtube!
Well executed with a high difficulty rating! from the 2010 world Championships
07.20.12 07-20-12
A)
- 5 x 10 Ring Push ups
- 3 x 8 Ring Flys
B) 4 x 8's Front lever (Any scale)
C) 4 x 8's Back Lever (Any Scale)
D) For time
- 200 Double unders
- 20 Burpee Pull ups
- 100 Double unders
- 15 Burpee Pull ups
- 50 Double unders
- 10 Burpee Pull ups
07.19.12 07-19-12
A)
- Pistols 3 x 10 (each leg)
- Weighted Box jumps 5 x 5 up to 12" height
- 4 x 15 Beat Swings
B)
- 4 x 2 Power Snatch @ 75%
- 3 x 3 Push Press @ 80%
C) 10 Min Amrap
- 15 KBS @ 24kg
- 5 Back Squat @ BW
- 10 Toes to bar
07.18.12 07-18-12
A)
- 3 x 10 Chest facing wall HSPU
- 2 x 10 Ring dips @ 30% of 1RM
B)
12 Min Amrap
Every :30's perform 1
- 1 Clean & jerk @ 75% of 1RM
- + 2 Buprees
1 arm Front lever by John Gill
07.17.12 07-17-12
A)
- 3 x 30 Hollow body holds
- 3 x 30 Arch Holds
- 3 x 15's Cross Support hold
B)
6 series:
- 1 Power Clean + 2 Front Squats @ 80%
C)
4 rounds for time
- 60 double unders
- 15 KBS @ 32kg
- run 200M
- 15 toes to bar
07.16.12 07-16-12
A)
- 3 x 10 Strict Weighted chin-ups with 30% of 1RM
- 3 x 5 Pull -overs ( Check movements page for demo)
- 2 x 15 Beat swings
B)
4 x 3
- Power Snatch @ 80%
6 x 3
- Back Squat @ 80%
C)
20-10-15-5
- Ring Push-ups
- Sumo Dead lift @ 225Lbs/155lbs
07.12.12 07-13-12
A)
Ring Series 1
4 SETS Rest as needed
- 5 Ring push ups, turn out at top
- 5 ring flys ( Straight arms )
Ring Series 2
4 SETS Rest as needed
- 2 strict Muscle ups
- 4 ring dips
- 3 Skin the cats
B)
4 x 3
- Clean & Jerk @ 75%
- Back Squat @ 75%
C)
HELEN: 3 ROUNDS FOR TIME
- RUN 400M
- 21 KBS @ 24KG/16KG
- 12 PULL UPS
07.12.12 07-12-12
A)
- 3 x 10 HSPU
- 3 x 10 Ring dips
B) 3 x 3
- Squat Snatch @ 75%
- Push press @ 75%
C)
5 rounds
10 ( 1 arm DB snatch) @65lbs * Alternating
15 Box Jumps
250M row
07.11.12 07-11-12
A)
- 3 x 30 hollow body rocks
- 3 x 30 arch rocks
- 5 x 10's L-sit hold
B)
5 rounds for time
- 10 Power snatch @ 135lbs/95lbs
- 10 Over head Squats @ 135lbs/95lbs
- 5 thrusters @ 135lbs/95lbs
Rest 90's Between each round
Yuri Van gelder:
Performing a Straddle planche on rings
07.10.12 07-10-12
A)
- 4 x 15's Back lever ( any scale )
B)
- 4 x 15's Cross support on rings
- 4 x 30's handstand holds * chest facing wall, but not touching wall*
C)
- Front Squat 5 x 4 @ 75%
D)
20-15-10
- KBS @ 32kg/24kg
- Burpees
- Toes to bar
The amazing crew from the Florida crossfit gymnastic Certification
@ Caution Crossfit
07.09.12 07-09-12
A)
- 4 x 10's Front lever ( any scale)
B)
- 4 x 10 Strict Chin ups
- 3 x 15 Strict pull-ups
C)
- Power Snatch 4 x 2 @ 70%
- Power Clean 4 x 2 @ 70 %
D) For time: DIANE 21-15-9
- DeadLifts
- HeSPU (Advanced athletes perform chest facing wall/or free standing)
07.06.12 07-06-12
A)
- 3 x 5 Head stand touch N goes
- 4 x 15's Tuck planche
B)
Ring Complex ( Scale as needed) 5 series
- 1 Strict chin up
- 1 strict muscle up
- 10's Tuck sit on Rings
- Lower down to invered hang hold 5's
C)
- Squat Snatch 6 x 2 @ 90%
- Front Squats 4x 3 @ 80%
D)
- 150 Burpees for time
07.05.12 07-05-12
Mobility Day
Row 1500m
A)
- 15 Bridge rocks
- 20 Pancake straddle stretch
- 40 Beat Swings
- 5 x 12's Holds in False Grip
- 3 x 30's Farmer's carry Hold @32kg/24kg each hand
- 3 x 10 Wrist curls @ 40lb DB each hand
07.04.12 07-04-12
A)
- 5 x 15's L-sit ( Advanced on rings)
- 3 x 12 Back Extension
- 3 x 5 Dragon flag
07.03.12 07-03-12 (Tuesday)
A)
- 5 x 8 HSPU * Hold each rep at the top for 5 seconds*
- 4 x 12 Ring Dips
- 5 x 10 Clapping Push ups
B)
- Power clean 8 x 2 @ 90%
- Front Squats 6 x 2 @ 90%
C)
30-20-10
- Burppee Pull ups
- Toes to bar
- Overhead walking Lunges w/ 45# plate
07.02.12 07-02-12
A)
Strict Chin ups
- 3x8 @ 60% of 1RM
Strict pull ups
- 3 x 8 @ 60% of 1RM
Skin the cat ( Pike or Tuck)
- 3 x 3 reps
B)
- Power Snatch 8 x 2 @ 90%
C) For time:
- row 500m
- 30 KBS @ 32kg
- 10 Strict press @ 155lbs/115lbs
- 50 Wall balls
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