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Week 7 Trident CFE Homework

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Day 1:  Long Interval

2 x (1 m, 1200 m, 800 m)  Recover at least 4 minutes between each interval.

Day 2:  Tempo run

60 minutes @85% 5k pace

 

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July 22, 2014 CFE WOD

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Skill focus: pulling low and high; team cadence

WOD-Angry Helena

3 rounds

200 m run with jumprope

21 pull ups

15 kb swings

15 box jumps

50 m prowler push

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July 21-27 CFE homework

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Day 1-
Choose 3 drills to practice
3-4 x 1000 m with 3 minutes rest in btw. Each 1000 m piece you should pick up your speed at each minute of work so that gradually you close to 95% max speed

Day 2-
Warm up with 3 drills
8 x :20s on, :10s off, if possible use treadmill set at elevation grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.

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CrossFit Endurance – July 15, 2014

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4 rounds on erg
5 minutes at 2:15/500 m pace
1 minute at sub 2:00/500 m pace
Then
5 rounds
5 OHS
5 lateral burpees
5 barbell rollouts

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Friday, July 11, 2014

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20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

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Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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Monday, July 7th, 2014

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Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

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Thursday, July 3rd, 2014

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150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

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Wednesday, July 2, 2014

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Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

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Tuesday, July 1, 2014

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GO USA!  Wear your Red, White and Blue!

Strength: Bench
8@70, 6@75, 6@80, Failure@40

10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps

(add 5 abmat situps each progressive round)

 

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Monday, June 30, 2014

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3×3:30 AMRAPs 2 min rest in between

500m row- Remaining time as many DB Strict Presses as heavy as possible
40 box 24/20- Remaining time as many db Push Presses as heavy as possible
30 burpees-Remaining time as many DB Push Jerk as heavy as possible

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Friday, March 7, 2014

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14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

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Thursday, March 6, 2014

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Skill Work: Cleans

12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups

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