Month: October 2013

Warmup:

8 min Med Ball Partner Ply Routine

Sprint Prep

High Knee to forward sprint.

Speed Work:

6x100ft Partner resisted Band Sprints

Strength:

Front Squat

1-1-1-1-1 Post loads on board

Be strong out of the hole. Chest and elbows up. Maintain neutral spine, weight in heels, knees out. Dominate and go heavy.

WOD:

For time:

20 Front Squats 165/115# RX  185/135# Competitors 

20 Jerks

20 Bar Hopping Burpees

10 Front Squats

10 Jerks

10 Bar Hopping Burpees

CFBGTC WOD:

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Warmup:

Coach’s Choice

WOD:

3 rounds: 5 minute AMRAP of

10 hang power cleans 95/65

10 lateral bar hop burpees

10 thrusters 95/65

200m run

Rest 3 minutes between rounds

Warmup:

Row 1000m not for time

Squat Therapy

Squat Mobility

WOD:

“Bring Sally Up” to the song, “Bring Sally Up” by Moby w/a barbell (135#/95#) on back.  

Squat on “Bring Sally Down” Stand on “Bring Sally Up.” 

Tabata:

8 rds :20sec on/:10sec off of each exercise. Rest 1 min b/w movements.

Air Squats

Pushups

Situps

Double Unders

5-10-15 Shuttles at 75% x5

100ft Bear Crawl

Team Stretch

6x400m Sprint first 400m, recover second 400m

Burgener w/barbell

Snatch Review

WOD:

4 Rds for time

4 Power Snatch 155/105RX  165/115# Comp

12 Pistols

3 Rope Climbs 15ft RX 20ft Comp

CFBGTC WOD

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Warmup:

Run 400m Alternating Front, side shuffle, back peddle, side shuffle rotating every 5 sec

Take 15 min to work a weakness of your choice.

Double Unders, TTB, HSPU, Oly Mechanics, Movement Efficiency

WOD:

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

Warmup:

Clean Work shop with Barbell only

Front Squat Prep

Receiving position prep

Complete 6 sets of the following complex:

Build up each set

Full Clean

Hang Clean

2 Split Jerks

WOD:

4 rds for time

7 Squat Cleans 95#135#RX  155/105# Competitors

14 Pullups RX Chest to Bar Competitors

21 Double Unders 

Training Camp WOD

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Warmup:

Wall Push x10, 25 Wall Balls, 30 Front Press, 30 Back rack Press, 30 SDHP w/ KB

30 situps

Shoulder Mobility

Bench Prep

Super Set

Bench Press 5×5

Push Press 5×5

WOD:

3 rounds
10 Ring dips 
20 KB swings (53#/35#) 
30 Burpees 

Columbus Day Hours

9am, 4pm, 5:30pm Regular Classes

6:30pm Battleground Training Camp

Warmup:

Row 500m

20 Air Squats, 20 Box Jumps, 20 PVC Pass, 20 Figure 8’s, 20 Leg Raises off pullups Bar, 20 Back Ext

Squat Therapy

Squat Mobility

Strength:

Back Squat

6×3 Position Pause Squats (Build up to heavy 3 reps)

Full depth, Above parallel, Below parallel, explode up and open hips

Skill:

Double Under Workshop 10 min

WOD:

10 min AMRAP

10 Power Snatch 65#/95#RX   95#/135# Competitors

60 Double Unders

Great WOD from Ben Bergeron. Very good test of mental fortitude to get back to the bar as your shoulders are screaming from those DU!

Looking for the Training Camp WOD?

Scroll over to CFBGTC tab at the top of this page or click the link below.

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

Warmup:

1000m Row

Advanced Mobility

10 min

25 min AMRAP

Run 600m ( Run to the 400m mark back to gym, then to mailbox and back)

40 Air Squats

30 Hand Release Pushups

20 Med Ball Slams

10 Burpees

30 KB Swings, 200m Run, 30 KB Swings (You choose weight)

Band Mobility

Group Stretch (Posterior Chain Emphasis) 

20 min of Mobility (Don’t slack on this it’s important)

Strength:

Sumo Deadlift

5×5

WOD:

10x150m Sprints

Rest Twice as long as work time