A. Kipping Muscle Ups
Advanced: AMRAP in 60 sec x 5 sets; rest 60 sec.
Intermediate: 3-5 transitions x 5 sets; rest 60 sec.
Beginner 1: AMRAP Kipping Pull-ups in 60 sec x 5 sets; rest 2 minutes.  (you may also use a band)
Beginner 2: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 minutes.

B. On a 2-3 minute clock:
400 meter run
IN the remaining time, do AMRAP Toes to Bar.
Rest 2-3 minutes x 4 sets

See May 29, 2012

A. Cleans
Beginners and Intermediate: Technical work on Power Cleans for 25 minutes.
Advanced: Go up to a heavy single but not a max.

B. The BEAR!!!

One of my favourites.  Remember that each round is NOT for time. YOu can rest with the bar on your back, shoulders, whatever.  Take a look at this classic CrossFit video. It is sure to inspire you.

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You want to increase the weight with each set. Don't start too heavy!
 To give you an idea, I usually start at 85 lbs and do my last set @ 105 lbs, although I haven't done this wod in about a year.


PM. WOD for BCBD
2000 meter row for time.

A1. Hang Squat Snatch
Beginners: 20 minutes of technical work
If necessary, catch in a power snatch, and then squat.  If you do not have the mobility for the snatch take 5 minutes before you begin and do 3 sets of 10 reps of wall squats.

Intermediate: 25 minutes of technical work. Go up in weight only if your coach gives you the ok.

Advanced: Go up to a heavy single in 25 minutes.


A2. TESTING PUSH-UPS (AGAIN)
Beginners: Find Max depth for one perfect push-up, add height and do 4-5 reps x 5 sets

Intermediate: AMRAP perfect push-ups in 60 sec x 5 sets

Advanced: Pseudo planche push-ups on rings or floor 3-5 reps x 5 sets

Your coach must watch at least 2 sets of your push-ups.

You will go back and forth between the push-ups and the snatch.  A1 and A2 should be finished in 30-35 minutes.

B1. Cuban Rotations @ 2141 8 reps x 4 sets - Go up in weight with each set.

B2. Jefferson Curls 10 reps and hold 30 sec on last rep x 4 sets

NOTES: I am still finding too much self delusion on the push-ups. Be honest with yourself and where you are at with this movement.  If you are unaware that you have a spaghetti back, grab a partner and have them watch for you.

A. Clean high pulls x 3 reps x 5 sets; rest 2 min.

B.  Pulling
Beginners: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 min.
Intermediate: AMRAP kipping pull-ups in 60 sec x 5 sets; rest 2 min.
Advanced: AMRAP kipping chest to bar pull-ups in 60 sec x 5 sets; rest 2 min.

C. Bridges x 3 reps x 3 sets; rest 2 min.