A. Deadlift 5-5-5-5-5 @ tempo 20x0 : rest 2 min
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B. 5 sets for time - AFAP
12 Russian KBS
6 strict HSPU's - from deficit (45#plates) if 5 regular are too easy.
Rest 60 sec
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C. GHD back extensions 3 x 10 -12 @ tempo 4011 : rest as needed.
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Friday- Rest recovery day or make up a missed workout.
Early post COP!
I am off to Toronto for another course so Saturday's wod is being posted early.
See you all next Thursday  .
Partner WOD - teams of two
For time:
2000 m row (alternate every 500m)
4 x 400m ball run relay (alternate each round, 2x each )
60 Clean and jerk/ ground to over head - 95#, 70# (switch every ten)
Both partners must complete all the reps before moving on to the next movement.
10:15am - Mobility class
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Strength
A. Back squats (low bar) 6-6-5-5 @ 30x0 : rest 2 min
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B. Barbell Hack squats 6-6-6-6 @ 30x0 : rest 2 min
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C. Front foot elevated d.b split squats 8-8-8/ side @ tempo 3011: rest 60 sec (can also use kettlebells)
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D. For time: 75-100 ab mat sit ups
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4 rounds for time:
15 wall balls
15 pull ups
15 ring dips
15 box jumps
400 m run
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Hey COP, especially the 7:00pm crew...
Over the next 2 weeks we will be running the new group of clients for their Fundamental sessions this Tuesday and Wednesday at 7:00pm, and Friday at 6:00pm. The next week will be Monday and Wednesday at 7:00pm and Friday at 6:00pm so please let others know and attend a different class on those days.
Sorry for any inconvenience.
A. Deadlift 5-5-5-5-5 @ tempo 20x0 : rest 2 min
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B. 6 sets for time - AFAP
10 Russian KBS
5 strict HSPU's - from deficit (45#plates) if 5 regular are too easy.
Rest 60 sec
+
C. GHD back extensions 3 x 10 -12 @ tempo 3011 : rest as needed.
Post results to comments
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COP a reminder there is no mobility class today, and we will be closed this Monday for the long weekend.
Great Testing week, here is the last test.....
Aerobic Power
Amrap in 15 minutes:
15 KBS
15 Burpees
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A. Clean and Jerk 1 RM - 20 minutes
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B. Bench press (shoulder width grip) 1RM - 20 minutes
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C. Pull ups - 1 attempt - max reps- chin must go over the horizontal plane, arms full extension at bottom.
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After the final class tonight I was cleaning up and seen a training journal left out so I looked at the inside cover to see who's it was. I found this cool little quote, it really speaks volumes.
Hope you don't mind me sharing that Dave.
A. Oak street run
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B. 3 rounds
10 toes to bar
60 sec side plank right
60 sec side plank left
10 GHD back extensions
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A. Press 1 RM - 10 minutes
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B. Front squat 1 RM - 20 minutes
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C. FRAN- 12 minute time cap, scale appropriately.
21-15-9 reps of:
Thrusters - 95#,65#
Pull ups
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A. Triple jump - 2 attempts
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B. Back squat 1RM - 20min. Use spotters, make sure your depth is there.
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C. For time:
2 k row
Post results to score board and comments
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9 am
Amrap in 15 minutes:
Run 400 meters
Max rep Bench press (shoulder width grip) - 135#, 75#
*After your set of amrap bench, you must run 400m before you can bench again.
Post total bench press reps in the number of rounds.
Stagger heats by 30 seconds or so help spot each other on those later sets.
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10:15 am
Mobility with the Magnificent Sjanie. If you haven't been to one of these classes yet, do yourself a favor.
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Deja vu
A. 3 rounds for time:
5 H.S.P.U's (strict)
5 Push Press - 95#, 70#
5 Thrusters - 95#,70#
400 m run
+
Rest 10 min
+
B. 3 rounds for time:
15 Burpees
15 Ring dips
300 m row
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A. Double unders - amrap in 5 min
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B. Amrap in 8 min:
10 Russian KBS
10 ab mat sit ups
+
C. Trap 3 raise 10-10-10 @ tempo 3011:rest 60 sec
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A. Split Jerk 2-2-2-2 : rest 2 min (add load from last week)
+
B. 5 sets:
200 m sprint row
7 chest to bar
10 burpees AFAP
Rest 90 sec
+
C. Airdyne - Amcal in 45 sec
(make sure you post which Airdyne you use)
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A. Hang Power clean 2-2-2-2: rest 2 min (add load from last week)
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B. Back squat 8-6-4 , 8-6-4 : rest 2min (add load from last week)
+
C. Amrap in 5 min:
Wall balls
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Sat 04 May 2013 |
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Saturday 9am CrossFit 10:15 am mobility |
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9am
A. 3 rounds for time:
5 H.S.P.U's (strict)
5 Push Press - 95#, 70#
5 Thrusters - 95#,70#
400 m run
+
Rest 10 min
+
B. 3 rounds for time:
15 Burpees
15 Ring dips
300 m row
Post results to comments
10:15am
Mobility class- these are amazing and a great way to to improve your performance, health, and range of motion.
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Congratulations, Raila-Raila! You are just a big ball of sunshine every time you walk in the door at COP  , but that’s not the only reason you’re being named Athlete of the Month.
Over the last 6 months or so we’ve seen massive gains in your skills and strengths, such as linking together many kipping pullups so beautifully as only a gymnast could do, HSPU are coming along, and most recently watching you add weight to your strict pullups!
Thanks so much for bringing your amazing self to COP “most” days. Would love to see you here “every” day J
Here is what Raila-Raila has to say about her Crossfit experience…
- Jake
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A. Deadlift - work up to a moderately heavy single - 15 min
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B. Dynamic deadlifts 3-3-3-3-3-3-3-3 @ 50 % of part A : rest 45 sec
+
C. 3 rounds for time:
20 kettle bell swings (Russian)
20 Burpees
20 pull ups
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A. 3 rounds for time:
800 m run
75 double unders
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B. Tabata sit ups
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A. Split Jerk 2-2-2-2 : rest 2 min
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B1. Bench Press (shoulder width) 6-6-6 : rest 60 sec
B2. Wide grip strict pullup amrap x 3 : rest 60 sec
B3. Db external rotation 3 x 10-12 @ tempo 3011 :
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C. Airdyne - Amcal in 30 sec
(make sure you post which Airdyne you use)
Post results to comments
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