Trident Blog

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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Monday 23 August

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“Push Up Hell”
For Time: Complete 150 Push Ups with perfect form (Full ROM, shoulders and hips move simultaneously). Rest in plank position only. For every break in form or for any excessive pause, run 100 M (length of rubber mat and back times two),
Scale to 120 or 90

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20 August 2010

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“Cindy Got Angry”

15 Min Amrap

5 Chest To Bar Pull Ups

10 Ring Push Ups

15 Gobblet Squats

(Scale to 3, 6, 9 for less seasoned athletes) OR 5 Jumping Pull ups, 10 Push ups, 15 Air Squats

Goal of this workout is to make it only moderately demanding metabolically with more of a strength/muscular endurance focus.

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19 August 2010

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Skill: Power Cleans 1-1-1-1-1

3 Rounds:

1 min max reps: Power Cleans (135/85)

1 min max reps: Ring Rows

1 min max reps: Double Unders

1 min Rest

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