040115
Barbell wod
then
WOD:
5 rounds of each movement/ 10 total rounds
30 sec on 30 sec off (alternate between BW barbell lunges & bar muscle ups)
Barbell wod
then
WOD:
5 rounds of each movement/ 10 total rounds
30 sec on 30 sec off (alternate between BW barbell lunges & bar muscle ups)
HALT CLEAN
Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.
Skill Development:
2xME strict hspu into kipping hspu (scale using plates and an abmat)
WOD:
5 rounds of each movement/ 10 total rounds
30 sec on 30 sec off (alternate between hang squat cleans & shoulder to overhead)
135/95#
Gymnastics development:
3 sets of
3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP
3 sets of
me strict hspu into me kipping hspu without coming off the wall
WOD:
21-15-9 reps
315/205# deadlift
box jump 24/20
Deadlift 3×8
Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.
Skill Development:
3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)
WOD:
4 rounds
6 Deadlift @ 60%
12 box jump overs
15 t2b
Barbell wod
then
100 dbl kb clean and jerk 53/35#
BUT EMOTM 5 BURPEES
Hang Snatch From Position 1
5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.
Front Squat
Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.
Wod:
10, 8, 6 ,4 ,2 kb Clean & jerk/ arm 53/35#
w/ 10 burpees between each set
Build to 1rm bench press
Max rope climbs in 2 min
Max tire flips in 2 min
Max distance keg carry in 2 min
Partner Chipper:
one partner working at a time, finish in any order you wish
120 pull ups
120 plate ground to overhead 45/25
120 burpees
120 deadlifts bodyweight/.75 x bodyweight
120 box jumps
Workout 15.5 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb.
Recovery day
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com