Archives for Mar,2016

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Squat & Press

Skill/Strength: Skill
Ring Dips
Strict/Kipling
Progressions & Efficiencies

WOD: Conditioning
Front Squats
6 x 6

Strict Press
6 x 3

Finish: Midline
4 min AMRAP
Long plank walkouts – 5 reps
Long plank armpit touches – 5 reps per side
Saw plank – 10 reps

Clean Up

Skill/Strength: Strength
Bench Press
3 x 5 @ 80%m of 1 RM
Add 5 pounds if all sets were completed on 3/16

WOD: Conditioning
15 min AMRAP
4 Power Cleans (135/95#)
8 Push Ups
12 Lunges

Finish: Midline
Weighted Plank Holds
2 x 45 seconds

Fight Gone Bad

Skill/Strength: Strength
Deadlift
3 x 5 @ 70% of 1RM

WOD: Conditioning
Three rounds of:
Wall Ball (20/14#)
Sumo Deadlift Hi Pull (75/55#)
Box Jump (24/20″)
Push-press 75/55#)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finish: Midline
60 Sit Ups for Time

Team WOD

Skill/Strength: Conditioning
In teams of 2
While Partner A runs 400m, Partner B completes AMRAP of:
Wall Ball shots (20/14#)
SDHP (75/55#)
Pull Ups
Walking Lunges
Burpees
** Partners move to next station after each partner completes the station.
** Total time will be reduced by 1 second for every rep completed by the team.

CrossFit Open 16.5

WOD: Conditioning
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Mobility Workshop

Mobility
Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

Power Bar

Skill/Strength: Strength
Back Squat
3 x 5 @ 80% of 1RM

WOD: Conditioning
15 Power Cleans (135/95#)
15 Jerks
5 Chest 2 Bar Pull Ups
10 PCs
10 Jerks
10 C2B Pull Ups
5 PCs
5 Jerks
15 C2B Pull Ups

Finish: Midline
30 Windshield Wipers

New Day CrossFit is a proud sponsor of the 2016 HQC Spring (5K) Run/Walk - Honor the Warrior

Below 90

Skill/Strength: Skill
Rope Climbs
Progressions & Efficiencies

WOD: Conditioning
14 min AMRAP
7 Thrusters (95/65#)
7 Wall Balls (20/14#)
200m Run after every 2 rounds

Complete 2 rounds of Thrusters and Wall Balls and then run 200m

Finish: Midline
50 (4 ct.) Flutter Kicks

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