Trident Blog

Thursday, April 16, 2015

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Bench Press

10-8-8 @ 65, 70, 75%

then FT:

55 Floor Presses

75 Abmat Sit-up

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Wednesday, April 15, 2015

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EMOM 9

2 Deadlifts

3 Hang Power Cleans

4 Push Jerks

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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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Tuesday, April 14th, 2015

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Strict Press  10-8-8 @ 65, 70, 75%

then

7 Rounds

5 Strict Press (40 – 50% 1RM)

5 Strict Pull-ups

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Trident CFE Week 3 Programming Homework

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Mechanics

Day 1-Ladder sprint:  100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery

repeat 1 more time

Day 2-  4 x 800 m  with 2 minutes walk recovery btw each rep

Consistency
Day 1- Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with ...
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Monday, April 13, 2015

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10 Intervals

150m Row sprint

10 Burpees

90 sec rest

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Friday, April 10, 2015

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Friday Chipper

1K row cash-in

50 V-up

50 Push-ups

5 Rope Climbs

50 Slam Balls

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Schedule Update – Saturday, April 11th!

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Trident is hosting a CrossFit Olympic Lifting Trainers Course, so come get your WOD in early Saturday morning!
Classes at 6:30 a.m. and 7:15 a.m. (No CF Kids or Oly Class). We’ll see you then!

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Thursday, April 9, 2015

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From Tuesday Feb 18th, 2014!

Athletes should go back and check beyond the whiteboard for their previous score!

Deadlift  10-8-8 @ 65, 70, 75%

then:

4 rds for time:

5 Deadlifts (75%)

6 burpees

7 Wall Balls

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Tuesday, April 7, 2015

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GRAVITY IS YOUR GAS PEDAL.

  • CFE Warm up
  • Falling Drills!
  • Crossfit Treadmill, 90 bpm, 94 bpm, 114 bpm
  • WOD
    • 200 m run, 10 p/u, 40 air squats
    • 400 m run, 10 p/u, 30 “
    • 600 m run, 10 p/u, 20 “
    • 800 m run, 10 p/u, 10 “
    • 600 m run, 10 p/u, 20 “
    • 400 m run, 10 p/u, 30 “
    • 200 m run, 10 p/u, 40 “
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Wednesday, April 8, 2015

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EMOM 13

6 Single Arm DB Snatches (3 each arm)

20 DUs

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Tuesday, April 7, 2015

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Squat Strength

10-8-8 @ 65, 70, 75%

then:

Ladder up 1-10

50% Front Squat 1RM

Pull-ups

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Monday, April 6, 2015

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Partner WOD

For Time:  188 KB swings / 200m run

Cash-out: Team must carry the KB used for the wod on a 400m run.

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Trident CFE Week 2 Programming

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Mechanics
Day 1-3x 1k interval; start each interval at 6-7 minute mark (so if it takes you 5 minutes to complete a 1000/1k interval then you have 1-2 minutes of rest.)
Day 2- 3 miles @ 92 cadence

Consistency
Day 1-4 x 1k interval; start each interval at 6 minutes mark
Day 2-4 miles @92 cadence

Intensity
Day 1-5 x 1k interval; start each interval at 6 minute mark
Day 2- 3 miles@94 cadence; recover 3 minutes; 3 miles @94 cadence

 

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April 3, 2015

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“The Trifecta, part 1

 

*Snatch Skill work*

 

12, 9, 6

OHS/T2B

90 sec rest

9,6,3

Power Snatch/Pull Ups

90 sec rest

6,4,2

Hang Snatch/C2B or Muscle Up

 

Until Next Time… :-)

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