Trident Blog

8 September 2010

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Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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7 September 2010

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Tuesday:

Skill: Hang Cleans 3-3-3-3-3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (135/95)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 HSPUs

(sub for HSPU – Box Pushups)

Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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6 September 2010

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Monday:

ONLY ONE CLASS on LABOR DAY 9 am

2 person Partners both partners move at the same time

100 wallball

80 kb swings

60 knees to elbow

40 burpees

20 dead hang pullups

800 m run (together)

20 dead hang pullups

40 burpees

60 knees to elbow

80 kb swings

100 wallball

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Labor Day Schedule

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We will only have one 9am class on Labor Day. Enjoy the holiday

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4 September 2010

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Saturday:

Fight Gone Bad

he CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each ...

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3 September 2010

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Friday:

500m Row

30 Bench Press (3/4 body weight)

800m Row

20 Bench Press

1000m Row

10 Bench Press

800m Row

20 Bench Press

500m Row

30 Bench Press

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2 September 2010

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Thursday:

3 Rounds

5 Muscle ups

15 Wall ball

1000m Run

or

3 Rounds

10 Chest to bar pullups

12 Ring dips

15 Wall ball

1000m Run

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2 September 2010

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3 Rounds

5 Muscle ups

15 Wall ball

1000m Run

OR

3 Rounds

10 Chest to bar pullups

12 Ring dips

15 Wall ball

1000m Run

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1 September 2010

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Skill:  Hang Snatch 3-3-3-3-3 (50-60% max)*

Adv athletes can either work heavier snatches from floor and/or replace snatch for front squat

5 rds for time

12 Front squat (135/95)

25 Double unders

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31 August 2010

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7 min AMRAP

12 stepback lunges

8 SDHP (95/55)

Strict press:  5-3-2-2-1

7 min AMRAP

8 Push press (95/55)

250m Row

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30 August 2010

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5 rounds for time

10 Pullups

15 pushups

25 Abmat situp

30 squats

or  “Angie”

100 pullups

100 pushups

100 sit ups

100 squats

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27 August 2010

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Overhead Squat 3-2-1-1-1

Ladder Down 10,9,8,7,6,5,4,3,2,1

Overhead squat or front squat (Suggested load – OHS: 95/55, FS: 115/75)

Two Push-up Burpees


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26 August 2010

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Thursday 26 August:
800 M Run, 21 KB Swings (53/35), 75 ft walking lunges (30/24), 21 GHD OR Toes to bar
600 M Run, 15 KB Swings, 50 ft walking lunges, 15 GHD or TTB
400 M Run, 9 KB Swings, 25 ft walking lunges , 9 GHD or TTB

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25 August 2010

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“Nicole”20 Min AMRAP: 400 M Run, Max reps Pull ups Set is over once athlete comes off the bar.

Output is measured in 2 ways – total # of pull ups completed AND highest # of reps completed in a set.

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24 August 2010

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Tuesday 24 August:

Deadlift 1-1-1-1-1 Then, drop 30% from 1RM and “sell out” – max reps w/o dropping bar

12 Min Amrap: 10 SDHP (53# Men 35# Women), 10 Box Jumps, 10 Sit Ups (No Abmats)
Scale step ups for box jumps if necessary

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