Press

sWOD
Strict Press
Novice & Advance
5-5-5-5-5-5
NOTE: Were staying as tight and strict as possible on these.    NO dip to get momentum going.


WOD
15 Min AMRAP of;
250m row
5 HSPU (hand stand push ups)
10 Box jumps
5 shoulder to overhead @ 115/75#

NOTE: Scale as needed.  The shoulder to over head is any was possible, (within the realm of good form), i.e. strict press, push press, jerk..etc.
If you cant do box jumps do step ups.

Back squat & a lil cardio....

sWOD
Back Squat

Novice
5 sets x 3 reps

Advanced
3 x 10

NOTE:  With high rep low weight make sure you keep your form solid since the bar will be on you longer.



WOD
2 rounds of;
400m run
10- Over head squats @ 95/65#
500m row
10- toes to bar

NOTE: Scale weight accordingly.  If you cant do toes to bar, or knees-to-elbows do sit-ups or leg lifts.  But make it as difficult as possible.  

Double-up

Part I
Max effort wall balls
rest 3 minutes
Max effort wall balls
rest 3 min
Max effort wall balls

NOTE: On each max effort wall ball, you will push as long and as far as possible.  Once they become  unbroken, (you stop moving), that is the end of that set.  Annotate weight and reps for each set.
It doesn't matter if its 5 reps or 50, just push yourself.

Part II
4 rounds of;
15- squats
10- power cleans  @ 135/95#
5- target burpees

NOTE: Scale weight as needed.  For the target burpees, measure to a mark 6 inches above your extended reach ( 6 in above your hands over your head).  This can be on the wall the pull-up bar, etc. You have to hit your mark on each jump out of the bottom.

Snatch Complex

sWOD

Novice

Power Snatch 

3 x 3

than

Squat snatch 

3 x 3

Advance

Snatch Complex

You will complete 10 individual sets of 1 rep of the following complex, trying to add weight each set.

1 squat snatch + 1 power snatch + 1 overhead squat  

These 3 movements together equal 1 rep

WOD

4 rounds of;

5- power snatch @ 95/65#

7- games style burpees

NOTE: Scale weight as needed.  Games style burpees are just like normal burpees, except at the top you will jump onto a 45# plate.  This will slow you down some and show full hip extension at the top.

Dead lifts

sWOD
Deadlifts
Novice
5-5-5-3-3
NOTE: These will not be heavy for you.  We are focusing on technique here.

Advanced
10-8-6-4-4-2-2
NOTE: Control the decent on these, do not just let the weight drop/drag you down.


WOD
For time;
1-2-3-4-5-6-7-8-9-10
KB swings
10-9-8-7-6-5-4-3-2-1
Burpees

NOTE: the way this will works is as follows...
1 KB swing
10 burpees
2 KB swings
9 burpees
3 KB swings
8 Burpees...
etc...
one goes up the other goes down, alternating back and forth.

Frontin'

Warm-up
Self paced.
Focus on shoulder flexibility and quads.


sWOD
Front Squat
Novice
3-3-3-3-3

Advanced
7-7-7-7

NOTE:  Novice needs to focus on keeping their elbows up as much as possible at the bottom.
Advanced, try and make the 7 reps as continuous as possible.  These don't need to be fast but try not to have any pauses.



WOD
15 Min AMRAP of:
10- Box jumps
15- thrusters at 65/45#
10- pull-ups


NOTE: Even though the thrusters are light, scale as needed.  If you cant do box jumps do thrusters.

My bad...

I apologize for the 2 day abscence.

But you'll hate me today.

WOD #1
2k row for time.


WOD #2
12 min AMRAP of
10 wall balls
5 Burpees
10 KB swings
5 knees to elbows

Here comes Nancy...

Warm-up
not for time

20 walking lunges
20 push-ups
20 jumping squats
than with pvc or wood
20 back squats
20 pass thru's
20 overhead squat
20 snatch balance



sWOD
Overhead Squat

Novice:
3-3-3-3-3  (try to increase weight BUT still not worried about it being heavy)

NOTE: Focus on the range of motion and being able to stay locked out.

Advanced:
5-5-3-3-3-2  (try and move up in weight each set)

Since we are going heavy, you first rep can be a snatch balance.


WOD
"Nancy"
5 rounds for time of;
400m
15 Overhead Squat @ 95/65#

NOTE: Scale weight accordingly. I recommend stretching out/rolling out hamstrings and lower back before and after this WOD.   

Push Jerk

Warm-Up
3 Min of
double unders/ singles unders
than
USING A PVC PIPE (or wood)
25 over head squats
25 body rotations - right
25 body rotations - left
25 snatch balance


sWOD
Novice:
Push Jerk
5 set x 3 reps

NOTE: These  will be done from the rack, and initiated from the front rack position.
Light weight, we are focusing in speed and catching it in the correct position (the re-dip than stand up)


Advanced:
Find a 1 rep max push jerk
NO SPLIT

NOTE: This will be initiated from the back, (so a behind the neck push jerk),
Again this is not a split jerk.


WOD
5 rounds of;
5- shoulder to over head  @ 115/75#
7- box jumps 24/20"
9- toes to bar/ knees to elbow

NOTE: Scale the weight accordingly.  If you need to,  do step-ups.  And if you can not do T2B or K2E than do laying leg lifts.  

Hello Legs...

Warm-up
400m Run or 500m row
Using a pvc pipe (or wood)
25 back squats
25 over head squats
25 front squats


sWOD
Back Squat
5 x 5

Novice:
Dont worry to much about weight yet, we are still working technique.  Try and keep those toes as forward as possible, AND HEELS DOWN.

Advance:
Whenever you see a 5 x 5 back squat use the same weight for each set.  Keep track, because each time we do a 5 x 5 backsquat we are going to add 5 pounds to the weight used at the previous 5 x 5  session.

Everyone should be keeping track of their WODs in some shape or form.


WOD
10 Min AMRAP of;
10- jump lunges  (5 each leg/10 total)
20- 2 count mountain climbers  (1-1, 1-2, 1-3, 1-4, 1-5, etc.)
10- push-ups
20- air squats

Skill Work & WOD

Warm-up
Death By Burpees
Starting at 9 burpees, each minute add 1 burpee.

Min 1 = 9 burpees                  Min 6 = 14                
Min 2 = 10                             Min 7 = 15
Min 3 = 11                             Min 8 = 16
Min 4 = 12                             Min 9 = 17
Min 5 = 13                             Min 10 = 18

NOTE: If you have never done a "Death By" you complete the set amount of reps at the top of the minute as fast as you can.  Once finished rest until the next minute starts. Once you do not complete the set amount of burpees in the allotted time you stop.  This is capped at 10 min (if you make it).


SKILL
Novice:
Strict Pull-up Progression---
5 Sets of as many STRICT pull ups as possible

NOTE: If you do not yet have pull-ups use a band, and make it as difficult as possible.  If you are knocking 20 strict pull-ups with a band, than it is time to either use a lighter band or get rid of it all together.

Hand Stand Push Up Progression---
If you have HSPU you will do 3 sets of as many reps as possible.

If you do not have HSPU you will do 5 sets of 5 wall walks.

Advanced:
Strict Pull-ups---
3 x max reps
than
Find your 1 rep max pull up. (use kettle bells, dumb bells, or what ever you want to add weight.)

NOTE: Any configuration of the hands on the 1RM is allowed, i.e. switch grip, palms facing away, palm facing you)

HSPU---
3 x max reps

WOD
3 rounds for time;
30- Double unders
10- dead lifts at 225/155#
400m run


NOTE: Scale weight accordingly.  Remember to drop your ass for every deadlift.  A common fault is that the legs start to go straight after the first couple reps.   

Oly Day

Warm-up
1k row or 50 burpees
this one is your choice
than
(with a PVC pipe)
20 Over head squats
20 Power Snatch
20 Squat snatch


sWOD
Snatch Balance
2-2-2-2-2-2-2
Advance & Novice will be doing the same rep scheme. 
However:
Advanced will be focusing on weight and speed.  (i.e. dropping to the bottom of the squat as soon as possible)

Novice will be working on technique and speed.

That said, everyone will always be working technique.

Visit this link from the mainsite (CrossFit.com) for some more insight on snatch balance
Snatch Balance


WOD
14 Min AMRAP of;
5- Power snatch @ 95/65#
10- Burpees
5- Wall Balls

NOTE:  Scale weight accordingly on the snatch and wall balls.

Bench Day

Warm-up
400m run
than
3 min of jump rope. 



sWOD
Bench Press
Advanced:
10-8-6-4-2

Novice:
3 sets x 10 reps


WOD
4 rounds for time;
10- burpee pull-ups
20- KB swings
30- Double unders


NOTE:If you do not have double unders, it is 3 singles for every double (so 90 singles each round).  Might want to start practicing double unders. 
As for the Kettle Bell weight, use a weight where each round of 20 reps can be done in two sets. 

Front squat

Warm-up

Not for time

400m run

21 KB swings

12 pull-ups 

sWOD

Front Squat

Advanced: 5 x 5 

NOTE: warm up to a weight to use for all 5 sets. Adequate rest in between. Reps 4 & 5 should feel pretty heavy. 

Novice: 10 x 3

NOTE: Even though you are only dong 3 reps at a time, keep the weight relatively light.  We want to focus on technique here.  *Force the Elbows up at the bottom*Keep your heels down*& Chest up*

WOD

13 Min AMRAP

3 squat cleans @135/95#.   (Novice will do power cleans)

6 toes to bar

9 box jumps @ 24/20"

NOTE: Scale weight accordingly, do not let your ego get your ass kicked and hurt.

Scale for toes to bar is knees to elbows or laying leg lifts.

Double WOD Day

WARM-UP

Spend 5-10 minutes getting warmed up and loose, self paced.

WOD #1

Annie

50 Double unders 

50 Sit-ups

40 Double unders 

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

After everyone has taken 5-10 minutes too recover move on to WD #2

WOD #2

For time;

500m row

40- push-ups

30- KB swings

20- wall balls

10- pull-ups

20- wall balls

30- KB swings

40- push ups

500m row

NOTE: The KB weight needs to be difficult but not crazy.  You should NOT have to put it down afer every swing, but you shouldnt be able to do all 30 unbroken either.   Push yourself but don't sacrifice technique.  

Clean Work

June 13th 2013

Warm-up

250m row

25 jump squats

250m row

25 jump squats

than 

10 empty bar power cleans

10 empty bar squat cleans

10 empty bar hang power cleans

10 empty bar hang sq. cleans

sWOD

Advanced: Clean complex

5 sets x 3 reps of:

1 squat clean + 1 hang squat clean

NOTE: 

You will do 5 sets x 3 reps.  However these are not "touch-&-go".  Each complex will be individual.  So after your 1 + 1 rest and/or adjust at the bottom of you need to.

Novice: Squat Cleans

10 x 1

NOTE: You will be doing 10 sets 1 rep each.  Your working on technique and speed.  

WOD

4 rounds of:

10- thrusters @95/65#

7- burpee box jumps 24/20" 

NOTE: Scale the weight accordingly.  If you need to scale box jumps, do the same rep scheme of a burpee + a step up.

Push Press

WARM-UP

500m row

20 lunges

20 push-ups

20 air squats

20 push-ups

sWOD

PUSH PRESS

Advanced:

---Find 3 rep max push press.

Novice:

---5 sets of 3 reps

(Focusing more on technique then weight.)

WOD

12 Min AMRAP of:

12- push press Rx= 95/65#

9- lateral jump burpees (over the bar)...[these are not "bar facing" burpees]

7- toes to bar

NOTE:  Scale weight accordingly.  The scales for T2B are knees to elbows or leg lifts while laying on the ground.

For burpees stand parallel to your bar and jump over with both feet at the same time, "no prancing".

Back Squat

WARM-UP

400m run 

then...

4 rounds (2 minutes) of Tabata Squats

20 seconds of work

10 seconds of rest

sWOD

Back Squat

Advanced:

---10-8-6-4-4-4-

(Lower weight at the higher reps, than start increasing the weight each set)

Novice:

---5-5-5-5-5

(not worried about going to heavy, mostly technique.  If you do not have the range of motion to reach 90 degrees just go as low as your technique will allow)

WOD

4 rounds for time of;

50- double under's 

5- goblet squats   Rx= 70/53# 

10- Chest-tobar pull-ups/pull-ups

5- goblet squats

NOTE: For the goblet squats use a Kettle Bell or a dumb bell. Scale accordingly on the weight.

Usually the scale for doubles is 3 singles for every double.  However with such a high rep count, just do 2 singles for every double. so 100 singles each round.

CrossFit ADAB

CrossFit ADAB programming starts tomorrow... Get ready...

Additional news:

---More classes coming soon.

---More coaches coming soon.

---Classes will start being limited to 10 members due to the attention needed for each individual.  We want to make sure everyone gets the attention they need and deserve.  

It's Official

CrossFit ADAB is official.

Over Head Squat

Warm-up

Focus on shoulder mobility, i.e. use a pvc pipe for:

25 back squats

25 over head squats

25 body rotations to the right 

25 body rotations to the left

also work on hip flexibility and  hamstrings....

NO static holds, 

sWOD

Advanced athletes

5-5-3-3-3   ( try and move up in weight each set )

Novice athletes

2-2-2-2-2-2  ( focusing on technique not weight )

NOTES: Range of motion in the shoulders and hips will be a limiting factor for most people.  Do NOT get discouraged.  Only go down as far as the body will allow.  Once your back starts to round or chest drops dont go any further down.  

WOD

Part I

EMOTM for 12 minutes

4 alternating dumbbell snatch

8 jumping lunges

Part II

Tabata squats for a grand total.

8 rounds of (4 minutes)

20 seconds of work 

10 seconds of rest

Cleans

Warm-up
...after loosening up.
3 min of jump rope
than
Row 500m


sWOD (Strength workout of the day)

For Advanced athletes:
Squat Cleans
6 sets x 3 reps  ( go heavy )

For Novice athletes:
Power Cleans
8 x 2 ( light and focusing on technique )


WOD
21-15-9
Power cleans
Wall balls
knees to elbows/ toes to bar

NOTES:
Weights for the cleans are: Rx= 135m/95w      Scale= as needed
Subtitutes for kness to eblows are: sit-ups, leg raises, dead bugs, v-ups, etc..