Archives for September 2013

1.  OTM x12
Odd minutes: 6 Pistols, alternating legs
Even minutes: 3-5 HSPU (4-6″ deficit for those who have HSPU)

2. Gym Skill work:
10 x 10 unbroken box jumps at a height that is higher than you are used to using.

3. Gym WOD:
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

Saturday

1.  20 rep max, unbroken TnG Squat Snatches

2. Tempo Deadlifts:  5×5 climbing
4-5 seconds count to descend bar to the ground – stay very tight in core
1 second hold at bottom, stay tight!
Explode up, 1 second hold at top

3.  Gym Mobility work

4.  Gym WOD:  GC Empathy

5.  SICest competitors: Practice a segment of the competition workout with your team, either today or tomorrow

For those who are competing in AC2 next weekend, please plan to workout Monday, Tuesday, and Wednesday, and then you will be done.  Scale today’s workout back so you’re not too sore to give a good effort next week.

Sunday

REST DAY – or test the SICest workout if you’re competing on the 19th

Team Rx Workout 1
For time: (15:00 cap)
A.  4 rounds:
5 Deadlifts 205lbs
10 Burpees Over Barbell
B.  4 rounds:
3 Squat Clean 205lbs
10 CTB Pull-ups
C.  4 rounds:
5 Deadlifts 205lbs
15 Push-ups (hand release)
D.  4 rounds:
5 Deadlifts 205lbs
10 Chest To Bar Pull-ups

*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts.

Deadlift movement standards:
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped

Burpees Over Barbell movement standards:
*Chest & Thighs to ground
*2 foot hop over barbell (both feet pass over the bar at the same time)

Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders
*At top, open knees, open hips & elbows in front of bar

Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously

Team Intermediate Workout 1
For time: (15:00 cap)
A.  4 rounds:
5 Deadlifts 155lbs
10 Burpees Over Barbell
B.  4 rounds:
3 Squat Clean 155lbs
10 Pull-ups
C.  4 rounds:
5 Deadlifts 155lbs
15 Push-ups (hand release)
D.  4 rounds:
5 Deadlifts 155lbs
10 Pull-ups

*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts in order.

Deadlift
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped

Burpees Over Barbell
*Chest & Thighs to ground
*2 foot hop over barbell (both feet at the same time)

Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders with elbows in front of bar
*At top, open knees, open hips & elbows in front of bar

Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously