Author Archive

Friday, May 15, 2015

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Bench press 6, 4, 4 @ 75%, 80%, 85%

Cash in: 200 m run backwards
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Ring dips
Cash out: 200 m run

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Thursday, May 14, 2015

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Fight Gone Bad Style

4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work

KTE, TTB, Pull-up clusters

Double Unders

Manmakers

Airsquats

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Wednesday, May 13, 2015

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Strength/Skill-Clean and Jerk
11 min EMOM:

1 power clean

Full Squat Clean +

Clean and Jerk from the ground

(60-70% of max, aim to add weight twice during EMOM)

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Tuesday, May 12, 2015

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Back Squat 6, 4, 4 @75%, 80%, 85%

For time:
1k row or 800 m run
30 backsquats (AHAP)

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Trident CFE Week 7 Programming

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Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence

Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
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Monday, May 11, 2015

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suit_purple

Marcel Mayhem

15 min amrap ladder
1 hand release push up
2 abmat situps
3 ring rows/pull ups
2 hand release push-ups
3 abmat situps
4 ring rows/pull ups
3 hand release push ups
4 abmat situps
5 ring rows/pull ups

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Friday, May 8, 2015

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Snatch skill work
Work up to 1 RM

Then
“Isabel”
Snatch 135/95#, 30 reps for time

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Thursday, May 7, 2015

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Rally in the alley!!!
14 min AMRAP:
5 tire flips
1 Rope Climbs or 1 Wall Climb
100m Farmers Carry,
10 no push-up burpees

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Trident CFE WOD, Cinco de Mayo

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Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)

 

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Wednesday, May 6, 2015

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Dead lift 6, 4, 4 @ 75%, 80%, 85%

15-12-9-6-3
Sdhp (95#, 65#)
box jumps 30”, 24”
chin ups (not pull ups)

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Tuesday, May 5, 2015

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Strict Press 6, 4, 4 @75%, 80%, 85%

10 min AMRAP
200 m row
5 HSPU

**It’s warm folks! Don’t forget to drink water before, during, and after workout.

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Monday, May 4, 2015

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(Throwback from Oct 21, 2013)
800m Run
21 one arm KB Swings (53/35)
21 Wall Ball (20/14)
21 weighted sit-ups
21 jumping lunges

600m Run
15 one arm KB Swings (53/35)
15 Wall Ball (20/14)
15 weighted sit-ups
15 jumping lunges

400m Run
9 one arm KB Swings (53/35)
9 Wall Ball (20/14)
9 weighted sit-ups
9 jumping lunges

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CFE workout, Tuesday, March 21, 2015

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Skills and drills-

Stable arm drill

Group exaggerated foot pull

Partner band drill

Crossfit suspenders

3-legged cadence running

then…

Strength and Conditioning WOD (a.k.a. recovery wod)

3 x 15 kb

3 x 15 pull ups

3 x 15 ghd

3 x 15 hip extension

 

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Trident CFE week 4

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Day 1-
Do 3 drills of your choice
Then
2×800 rest as long as it takes you to run 800 m (rest :work is 1:1)
4x400m (rest :work is 1:1)
6x200m (rest:work is 1:1)

Day 2-
Do 3 drills of your choice
Then
5k time trial

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Trident CFE, Tuesday, April 14

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Skill focus- strengthening feet to make us more efficient at pulling

Jump rope drills 30 sec both feet, 30 sec single feet x 2; 10 both feet, 10 left, 10 right x 2

Pulling from box drills

WOD-

1×8 min erg, 3 min recovery

1×3 min erg, 2 min recovery

2×1 min erg, 1 min recovery

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