1. Each For Time 3 Rounds 6 Ground to Overhead 185/115 12 Box Jumps overs 24/20 24 Kettlebell Swings 70/53 50 Double Unders Rest 3 minutes 2. Snatch 3-3-3 @ 65-70-75% these are triples at the corresponding percentages 3. You Choose 3-3-3 of either Jerk Balance, Drop Snatch, or Tall Clean with heaviest but manageable weight. Don't fail. this shit isn't about weight its about right 4. Clean & Jerk 3-3-3 @ 65-70-75% these are triples at the corresponding percentages 5. Snatch Pull off Blocks 2-2-2 @ 80%
1. Not for time
3 rounds Toes to Bar x 10-15 unbroken reps Double-Unders x 40 unbroken reps Roll to Candlestick x 10 reps 2. For Reps 4 rounds 45 seconds of Strict Pull-Ups Rest 15 seconds 45 seconds of Push Press 95/65 Rest 15 seconds 45 seconds of Push-Ups Rest 75 seconds
If you can't do strict, do negatives. Quality negatives. And take some creatine.
No pic cuz posting one with the iPad is a bitch. Can't wait to share our camp experience with you guys.
1. For time Row 500 Meters 20 Chest-to-Bar Pull-Ups 40 Walking Lunges with KB Farmer Carry 70/53 20 Chest-to-Bar Pull-Ups Row 500 Meters 2. Power Snatch 1-1-1-1 @ 80% Rest 2-3 minutes between sets 3. Front Squat + Jerk 1-1-1 @ 100% of Jerk 4. Question
In one sentence, why do you CrossFit?
1. Fiber type test A. Find Max Back Squat in no more than 15 min B. Rest 7-9 minutes C. Max Reps @ 85% of today's max Testing which muscle fiber type you have most of 2. For time 20 Deadlifts 315/225 30 Box Jump-Overs 24/20 40 Kettlebell Swings 70/53 50 Double-Unders 50 Calorie Row 50 Double-Unders 40 Kettlebell Swings 70/53 30 Box Jump-Overs 24/20 20 Deadlifts 315/225
2. In exactly only 15 minutes
Find Max Clean and Jerk
3. Rest exactly 10 minutes after #2 4. Against an 8-minute running clock, perform the following, in order:
“Fran” Complete rounds of 21, 15 and 9 reps for time of: Thrusters 95/65 Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over 2 minutes it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes. e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Ok, so here's the plan for Superfast now that Ragin is over. This program will be solely focused on peaking for the open. You are welcome to find any other local comps to participate in, but I will not be peaking the program for those events. You're programming will begin to resemble the programming I have been on more and more. There will begin to be parts of the program with directions for you to fill them in with your choice of movements. So I may specify "Upper body pulls" and give you some options. My recommendation is that you choose your weaknesses as often as possible. I will let you know if it is to be a conditioning piece, strength piece, or skill/technique piece. Most often you will know by the rep scheme, ie "for max reps" would be conditioning, "for max load" strength, and "for form/technique/fluidity/flare/pizzazz, or any of an unlimited number of other adjectives I may find myself inclined to write" would mean skill/technique. Some of the nomenclature may be foreign to you. This is why Jesus created google. When I just "make some shit up," I'll give detailed instructions which I'm sure at least one of you will find a highly creative way to screw up. Here is the deal with Superfast programming. I don't think there is anything better out there for you guys. If I did, I would just tell you to follow that. I know a little bit about what I'm doing and anything I don't know I will find out for you. Trust the program, be detailed in your logging, talk to me about issues, and give your all. I will help you become the best athlete you are capable of being. I can't promise what that will end up looking like, but it doesn't really matter if it's your best. That's the goal here.
On a side note, some of you still have mobility restrictions/technical issues. If I tell you that you need to drop the weight until you are doing it correctly there is a reason. One is injury. The other is that you are spinning your wheels until it's dealt with. Either way, to improve, you will have to do what I'm telling you to do. I'm just asking you to do it now instead of a year from now or instead of being embarrassed at a comp when everything you do is "no repped."
FIX YOUR POSITIONS. This is mobility. You will never have a good snatch without a strong/deep overhead squat. And you will never have a strong/deep overhead squat without mobility. Etcetera.
FIX YOUR TECHNIQUE. Just because you have managed to get 200 lbs above your head some kind of way doesn't mean you've ever snatched 200lbs. Does it count even if it's horrendous? In a competition, yes. To me? No. Every bad rep in an "unrep." Takes 2 good ones to unlearn it. If I tell you your squat is fucked it should be your primary purpose every single time you do a squat to do it correctly. If you have a "limiting" mobility issue, you should be working on that every day.
This week is a test week. These are workouts that give me information on what we are starting with. The only type of effort I can get info from is full effort. DO NOT DO EXTRA SHIT. If you miss one, then you've failed at life.
1. Ten Minute Capacity Test
For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat Rest 60 seconds 1 Minute of 135 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set - you may not use a rack at any point during this 60 seconds)
This is more like a Z2 pace. You should be moving slower than this.
1. Recover
2 Rounds
At a Z1 pace
Row 1000m
5 minutes on upper body mobility (shoulders, pecs, lats, t-spine, wrists)
Airdyne 50 Cal
5 minutes on lower body mobility (hip flexors, quads, hams, calves, ankles)
I know not all of you are doing Ragin but stay with the program. Don't play with the weights. You don't need to "practice" heavy stuff, you need to recover. You have more strength than you think but it won't be there Saturday if you fuck around with weight this week. Today is lightish, Tomorrow will be light. Thursday you will do some active recovery. Friday you will do some groove greasing walk throughs. You will not get better at anything between now and Saturday, except maybe these sherm ass heavy rope atrocities. Recover, mobilize, recover. The best thing you can do from here til saturday is making sure you are 100%. We will do the power snatch WoD tomorrow. I am not programming any of the other WoD's. You don't need to do it to smash it. The only advice I have for you guys is to not blow out the gate unless you can finish the WoD at the exact same pace. This takes discipline. And it takes chilling the fuck out. Try it. If you need to, go youtube all of Froning's workouts ever. When you see Froning open with a set of 15 reps, it's because he could do 23 reps, but he knows that would be fucking retarded. Yes your pace will be faster on a shorter WoD but the key word is PACE. Even on a short WoD you should have one. It's just a little faster. When you WoD it is you and the Workout. Tune everything else out. It's when you try to keep up with the dumbass next to you that sprinted out the gate, that you become the dumbass who sprinted out the gate. Y'all are strong, it's time to get smart.
This sport requires both.
1. Not for time 5 Rounds 10 Chest to bar 10 Heavy ropes 2. Decide your starting weight for the opening WoD Power Clean + Hang Clean 3. Talk to me about any questions you have / strategies you are wanting to employ 4. For Time 4 Rounds 50 Double Unders Rest 2 min
Take whatever rest you need between these. Masters scale to your weights/movements
1. For Time
5 Rounds
30 Double Unders
15 GHDs
15 Wall Balls 30/24
2. For Time
35 Deadlifts 255/175
be smart
3.AMRAP in 12
1 Muscle Up, 1 Burpee
2 Muscle Ups, 2 Burpees
3,3 and so as long as you are doing unbroken muscle ups. Once you fail an unbroken set of muscle ups start over at 1. Score all of your highest completed unbroken muscle up sets
Congratulations Trey on your L1 CrossFit Trainer Certification!!!
1. For Time 18-30-42 Bar Muscle ups/Chest to Bar/Pullups GHD situps *yes I want you to run back and forth 2. 20 min goat work 3. Recover Row 1000 z3 pace (convo pace) 5 min Lower body mobility Airdyne 50 calories z3 pace 5 min Upper body mobility Run 800m z3 pace 10 minute foam roller hump
1. Squat 2-2-2-2-2 @ 95% 2. Snatch Balance 2-2-2-2-2 @ 90% 3. For Reps AMRAP in 8 15 Stationary Dips 10 Handstand Push-Ups 5 Burpees ***for stationary dips hands on a bench feet out front scrath the stationary dips, do bar dips above, if you already did it thats fine 4. Double Unders Max Reps in 2 minutes Rest 2 min Max Reps in 2 minutes
1. AMRAP in 7 20 Double Unders 1 Hang Squat Clean Thruster + 1 Thruster 165/115 20 Double Unders 1 Hang Squat Clean Thruster + 2 Thrusters 165/115 20 Double Unders 1 Hang Squat Clean Thruster + 3 Thrusters 165/115 20 Double Unders 1 Hang Squat Clean Thruster + 4 Thrusters 165/115 and so on.....score is total thrusters counting the first one so round one has 2 possible points, round 2 has three, round three has four and so on. 2. Mobility/Pistol Work 20 min mobilizing trouble areas. Ankles, hips, shoulders, back, elbows, quads, hams then Pistol work. If you have pistols work on PVC overhead pistols. If you have those try the bar. If you have those try weight. 3. For Time 5 Rounds 5 Burpees over the ball 5 Wall Balls 30/20 rest 1 minute 5 Rounds 5 Burpees over the ball 5 Wall Balls 30/20 ***must face the ball on burpees jump off two feet 4. High Ass Box Jumps Five sets of: 1-1-1-1 (rest 10 seconds between singles) Rest as needed between sets
