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..