06/14/16

Pre-WOD (Skills/strength):
Moving with a purpose…

3×20 DL @ 30% of 1RM
– Controlled pace, no bouncing
then….
3×20 deficit DL @ 30% of 1RM
– While standing on 4” plates (45#)

WOD:
5RDS
5x Deadlifts @ 50% 1RM
3x lap sprint
2min REST

Post-WOD (Challenge/Cool-down):
Stretch posterior chain

06/13/16

Pre-WOD (Skills/strength):
10min EMOM
Odd: 40sec Handstand Hold
Even: 40sec Hollow Hold

Then 1-5 Ladder
Strict Pull-ups (x3 Ring Rows)
Strict Decline Push-up

WOD:
5RDS
5x Pull-ups
10x Knee Tucks (Adv: Toes to Bar)
15x Burpees

Post-WOD (Challenge/Cool-down):
Stretch shoulders and mobility

06/09/16

Pre-WOD (Skills/strength):
Work on overhead pressing.

6×3 Behind the neck Jerk
– building up to AHAP with good form

WOD:
16min EMOM Alternating
Odd: 15x Push-ups
Even: 20x Ring Rows (Adv: 10x Strict Pull-ups)

Post-WOD (Challenge/Cool-down):
Gun show curls/extensions

06/08/16

Pre-WOD (Skills/strength):
Warm-up squat then…
10RDS
10x Backsquats @ 50% 1rep max
Rest 1min between rounds
Rounds must be unbroken

WOD:
5RDS
5x Deadlifts @ 70% 1rep max
5x Box Jumps (30/24)
5x Burpees

Post-WOD (Challenge/Cool-down):
Easy laps and stretch legs

06/07/16

Pre-WOD (Skills/strength):
Work of rowing form then…
2k Row for time

WOD:
5RDS – ABS
45sec work; 15sec transition
MB Sit-up + Pass
Skyreach Sit-up
Lateral Hops over bench
Rest

Post-WOD (Challenge/Cool-down):
Easy laps and plank

06/06/16

Pre-WOD (Skills/strength):
Gymnastic Pressing practice
5-10mins on each
Drill 1: Hollow Body Plank Sliders

#15DaysCFGpress IT HAS BEGUN – 15 days of PRESS TO HANDSTAND DRILLS 🙌🏼 Day 1/15 💥HOLLOW BODY PLANK SLIDERS💥 👉🏼this is a great place to start to learn how to stack shoulders over wrists…eventually hips will follow the sequence. If you don't have a frisbee or furniture sliders – a clipboard works too. 1️⃣ important to maintain a "cat-back" position and tuck pelvis under by squeezing butt — think banana shape 🍌 for your body 😜 2️⃣ movement is initiated through shoulders GUIDELINE (rest approx 20-40sec between sets) 💥beginner try 4 sets x 10sec 💥 RX try 5 sets x 15sec 💥 RX+ try 6 sets x 20sec IF FORM STARTS TO FAIL THEN STOP – REST AND RESTART #cfgymnastics #cfg #crossfittraining @crossfittraining

A video posted by CrossFit Gymnastics (@cfgymnastics) on


Drill 2: Straddle Jump/Drag/Float

#15DaysCFGpress Day 2/15 💥 STRADDLE JUMP/DRAG/FLOAT PRESS💥 👉🏼 lead #cfg coach @nicolezapoli Demo'd this for us a while back. This is helping us transfer weight slowly. 1️⃣start in straddle position w hands flat and fingers spread. 2️⃣ shift weight to fingers while pressing through the floor and bringing ribs to belly button (hollow). 3️⃣ as weight transfers you will either take a slight hop or drag toes…ideally working up to lifting by slowly getting to toes then "lifting" feet by pressing down thru ground and shifting weight – so you get more "stacked" GUIDELINES 💥beginner 3sets x 5 (start w jump…then move to next progression if possible in each set) 💥 RX 4 sets x 6 (drag/float) 💥 RX+ 4-5 sets x 8 (float)

A video posted by CrossFit Gymnastics (@cfgymnastics) on

WOD: Strength
8×3 Bench Press
Rest roughly 60-90sec between sets

Superset with 15x Ring Rows
– Must maintain hollow body/core entire time. No throwing the hips

Post-WOD (Challenge/Cool-down):
Stretch shoulders
Examples: pass thru, dis-locators, sots press, banded stretches.

06/03/16

Pre-WOD (Skills/strength):
Warm-up squat mechanics.
4RDS
4x 1 1-1/4 Back squats with 4ct down
60-70% of 1rep max.

WOD:
15min AMRAP
20x Sit-ups
15x Air Squats (Adv: Goblet Squat)
10x Box Jumps

Post-WOD (Challenge/Cool-down):
Side planking and mobility

06/02/16

Pre-WOD (Skills/strength):
3RDS
8-12x BB Bicep Curls
8-12x BB Skullcrushers
8-12 reps should be at failure

3RDS
8-12x DB Bicep Curls
8-12x DB Skullcrushers
8-12 reps should be at failure

WOD:
21-15-9
Strict Press
Dips
Push-ups

Post-WOD (Challenge/Cool-down):
100x Sit-ups for time

06/01/16

Pre-WOD (Skills/strength):
4×3 Hang Power Snatch
– Be explosive and use it to warm up whole body

5RDS
3x Bench Press (75-85%)
6x Chin-ups with 4ct lower

WOD:
12min EMOM
Odd: 10-12x Behind the Neck Press
Even: 12-15x Bent over Rows

Post-WOD (Challenge/Cool-down):
2min Side Plank (each side)
– Try to go unbroken