Trident Blog

MONDAY: Aug 1st 2011

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Strict Press 5-3-2-1-1 test for 1 RM

“Karen” – 150 wall ball shots for time

 

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Friday July 29th 2011

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Friday, July29

Bench Press 5-3-2-1-1 (test for 1 RM)

12 MIN clock. At the start of each minute athlete completes five burpees. In the time remaining athlete completes as many push presses as possible (95 lb for men, 65 lb for women). Rest in the rack position only. Once the bar drops the athlete cannot score any more reps for that minute. Output measured by number of push presses completed in 12 minutes.

 

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Thursday, July 28

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Teams of three:

3K row,

120 jumping lunges

120 GHDs/V-Ups

120 Pull ups

One person may row until the row is complete. Only one person may work at a time on the other exercises.

via Trident CrossFit.

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WEDNESDAY: July 27th 2011

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Back Squat 5-3-2-1-1 test for 1 RM

15 MIN AMRAP

15 Power Cleans115/85 scale as necessary

25 Double Unders

 

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Tuesday July 26th 2011

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800M Run

20 Ring dips

20 Sit Ups

600M Run

15 Ring Dips

30 Sit Ups

400 M Run

10 Ring Dips

40 Sit Ups

200 M Run

5 Ring Dips

50 Sit Ups

via Trident CrossFit.

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Trident CrossFit (2)

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Monday, July 25

Tabata Fight Gone Bad:

:20 on/:10 off for 4min of:

Wall Ball (20#/14#)

SDHP (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (cal)

via Trident CrossFit (2).

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Thursday July21st, 2011

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IT’s HOT. Make sure You drink plenty of water all day and stay hydrated. Remember a day of rest is always good for the body. It’s easy to be hard but hard to be smart

3-5 Rounds
20 Box jumps
20 Burpees
20 KB Swings

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Trident CrossFit

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Wednesday, July 20th, 2011

21-18-15-12-9 rep rounds of:

Power snatch

Wallball shots, 20/14

Med ball situps

via Trident CrossFit.

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Tuesday July 19th 2011

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4 Rounds:

4 minutes ON

2 minutes OFF

Start three out of four rounds with a 400m run and one round with a 500m row.

With remaining time of the 4 minutes after run or row complete as many rounds as possible of:

5 Pullups – Scale up to Chest to bar

10 Slamball

(rounds 1&3)

5 knee to elbow

10 push ups

(rounds 2&4)

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Monday July 18th 2011

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Powerclean

Ft squat

Push Jerk

1 a minute on the minute for 15 minutes

via Trident CrossFit (2).

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Friday July 15th 2011

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3-5 rounds for time of:
10 toes-to-bar
20 Sandbag clean step-ups – 
30 situps
400 meter run

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Trident CrossFit

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Thursday, 14 July 2011

Overhead Squat Work: 15 minutes practicing the OHS with coaching guidance.

Then;

AMRAP 15min

3 Overhead Squats (On the heavier side but must be able to snatch or clean and jerk bar overhead…no racks)

6 C2B Pullups (scaled as nec)

9 Pushups

*Scale OHS to heave Front Squats/Goblet squats if necessary.

via Trident CrossFit.

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Wednesday July 13th 2011

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Run 400m

21 Deadlifts

21 Handstand Pushups

Run 400m

15 Deadlifts

15 Handstand Pushups

400m Run

9 Deadlifts

9 Handstand Pushups

400m Run

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“Jackie”
1000m Row
50 Thrusters (45/35#)
30 Pullups
For time.

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Monday, 11 July 2011

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Wendler Press
5 reps @75%, 3 reps @ 85%, 1 rep @ 95%
Then;
3 Rounds for time:
800m Run
15 Ring Dips (scaled to elevated pushups from box or plates)
20 Box Jumps
25 V-ups

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