150529 Aspiring Champions

Warm up:
5 DROMs
Hip flossing

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:40

150528 Invictus

Warm up:

5 min DROMs

2 min jump rope

A: Four sets of:

Single arm presses x 10 @ #35

rest 2-3 min

B: AMRAP10

10 push press (95/65) 75#

10 overhead reverse lunges (95/65) 75#

10 over the bar burpees

Score: 3 rounds

C: EMOM6

min 1: lean away pull-ups (ring rows) x 4 @ 4111

min 2: Bottoms up KB carry x 25yd ea arm (35#)

150527 Recovery Run

Warm up:

5 min DROMs

Run 2.57 mi 

Time 25:18

Avg. Pace 9'50"

Avg Heart Rate 159

First run with Apple Watch.

150525 Active recovery

5 yr CrossFit birthday

19.6mi ride in 1:16 with Bill Davis

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

150522 Spartan Training Run

Run 2.56mi in 21:00

150521 Invictus

Warm up:
5min DROMs
10 air squats

A: E10M40 (4 sets)
-Run 800m
-15 HSPU (45# plate)
-15 pull-ups (red band)
-15 ring dips (bar dips)

150520 Invictus

Warm up:
5 min DROMs


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat 
*Set 1 – 6 reps @ 65% (145)
*Set 2 – 4 reps @ 75% (165)
*Set 3 – 2 reps @ 80% (175)
*Set 4 – 2 reps @ 85% (185)
*Set 5 – 1 rep @ 90% (205)

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (180 x 14)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters (Airdyne)
8 Front Squats (175/115 lbs) 120#
12 Toes to Bar

150519 Invictus

Warm up:
5 min DROMs
Hamstring flossing
2 min Jump rope


A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
65, 75, 85, 95, 105, 115, 125, 135, 145(f-f-f-f)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs) 105#
30 Double-Unders
Score: 2 rounds

150517 Spartan Training

8.5 mi run in 2:46 @ Valley Forge

150514 Run

Recovery Run
2.39 mi in 21:10

150513 Aspiring Champions

Warm up:
1 min jump rope
5 min DROMs

Conditioning:
In 40 minutes and teams of 3 complete 3 rounds of:
-100 Wall Balls
-1000m row
-300yd sled push
-100 Tire flips
Break up the work as needed and all team members can be working at the same time
Score: Completed WB, ROW, Sled and 130 tire flips

150512 Run

Run 2.56mi in 21:09

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

150509 Cycling

Ride with Bill Davis
21.7 mi in 1:25

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150505 Invictus

Warm up:
5 min DROMs
400m run

For time:
800m med ball run
50 Burpee Wall balls
100 Push-ups
150 Double Unders
200m Walking Lunges w/ med ball
Time: 50:22

150504 Invictus

Warm up:
5 min DROMs
400m run

A: Deadlift
115 x 8
155 x 8
185 x 6
205 x 6
225 x 4
250 x 4
Rest 2 minutes

B: Complete rounds of 30, 20 and 10 reps for time of:
55# KB Swings
Shoulder to Overhead (115/75) 75#
Pull ups (red band assisted)
Time: 11:58

150501 Invictus

Warm up:
5 min DROMs


A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Worked up to 175#

C. CrossFit Games Open Event 11.3 Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs) (115# x 14)