2017.04.26

by JJ Christopher in WOD | Leave a comment

DSC07013

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

push press

    • 4-5×6-8 (10X2 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 5-6×6-8 (1010 tempo)

 

Conditioning:

400m run

30/24 calorie row

4 rounds

    • 16 burpees
    • 8 box jump step-downs (30/24)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

push jerk

    • 3-4×3 (start at final push press weight)

muscle-up transitions

    • 5×5

GHD sit-ups

    • 3×5 (weighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 6 rounds

    • 20 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.04.25

by JJ Christopher in WOD | Leave a comment

DSC07102

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

back squat

    • 5-6×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

14 min. AMRAP

    • 200m run
    • 1 clean (165/105)*
    • 3 front squats (165/105)*
    • 5 shoulder-to-overheads (165/105)*

*same weight

– Rx+: 185/125

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Jane Fondas

    • 3×15 (per side) (1010 tempo)

Pendlay row

    • 5×6 (10X0 tempo)

– one work set every 2 min.

GHD back extensions

    • 3×5 (weighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

18 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.04.24

by JJ Christopher in WOD | Leave a comment

DSC07078

Strength:

deadlift

    • 2×6 (3111 tempo)
    • 2×5 (3111 tempo)
    • 2×4 (3111 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

Murph Training 2017.02

3 rounds

    • 1-2-3-4-5 pull-ups
    • 2-4-6-8-10 push-ups
    • 3-6-9-12-15 air squats

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Russian kettlebell swings

    • 5×20 (70/53) EMOM

incline bench press

    • 5×6-8 (20X1 tempo)

– one work set every 3 min.

dumbbell bench press

    • 2-3×15 (1010 tempo)

– heavier than last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.04.23

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 4/24/17 – 4/29/17:

Monday 4/24/17

deadlift

    • 2×6, 5, 4 (3111 tempo), one work set every 3 min.

Tuesday 4/25/17

back squat

    • 5-6×6-8 (2011 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 sec.

Wednesday 4/26/17

push press

    • 4-5×6-8 (10X2 tempo), one work set every 3 min.

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 5-6×6-8 (1010 tempo)

Thursday 4/27/17

power clean

    • 3-4×3 TNG, 2-3×1.1, 1-3×1

Friday 4/28/17

rear leg-elevated dumbbell split squat

    • 5-6×6-8 (2011 tempo), one work set every 4 min.

Saturday 4/29/17

    • metcon only

2017.04.22

by JJ Christopher in WOD | Leave a comment

DSC06987

Conditioning:

with a partner

1,000m row

80 Russian kettlebell swings (53/35)

100 burpees

80 Russian kettlebell swings (53/35)

1,000m row

– partners switch every 250m row, 20 kb swings, and 25 burpees

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.21

by JJ Christopher in WOD | Leave a comment

DSC06978

Strength:

alternating dumbbell press

    • 4-5×8-10 (2020 tempo)

– one work set every 4 min.

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)

 

Conditioning:

13 min. AMRAP

    • 7 power clean & jerks (165/115)
    • 400m run

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

handstand push-up negatives

    • 4×6 (4000 tempo)

farmer’s carries

    • 1 min. AMRAP (as heavy as possible)

superset: GHD back extensions and GHD sit-ups

    • 3-5×8 (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 4 rounds

    • 20 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.04.20

by JJ Christopher in WOD | Leave a comment

DSC06943

Strength:

front squat

    • 5-6×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

9 rounds

2 min.

          • 200m run

AMRAP

          • rounds 1, 4, 7: handstand push-ups
          • rounds 2, 5, 8: ring dips
          • rounds 3, 6, 9: push-ups

– rest 30 sec. between rounds

– scale run to have at least 45 sec. to work on gymnastic movements

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pistol negatives

    • 3×12 (alternating) (4000 tempo)

single-arm dumbbell row

    • 3×12 (per side) (20X0 tempo)

reverse flyes

    • 3×10 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 5 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery jog/walk/bike/row during non working period

– attempt to keep distances similar between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.19

by JJ Christopher in WOD | Leave a comment

DSC06932

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TONIGHT Wednesday, April 19th at 7 pm!

Strength:

power snatch+hang snatch+2 overhead squats

    • to a heavy single

hang snatch+2 overhead squats

    • 3-5×1 @ max power snatch+hang snatch+2 overhead squats

 

Conditioning:

6-12-18-12-6

    • power snatches (75/55)
    • toes-to-bar

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Romanian deadlifts

    • 3-5×5 (snatch grip) (start at final hang snatch) (30X0 tempo)

close-grip bench press

    • 4×8-10 (2020 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×12 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

15 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.18

by JJ Christopher in WOD | Leave a comment

DSC06929

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TOMORROW Wednesday, April 19th at 7 pm!

Strength:

press

    • 5-6×6-8 (30X1 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (1010 tempo)

 

Conditioning:

30/26 calorie row

5 rounds

    • 12 push presses (95/65)
    • 30 double-unders

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise)

muscle-up transitions

    • 5×5

GHD sit-ups

    • 3×8 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 6 rounds

    • 20 sec. AMRAP bike/row/sprint @ 95%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.04.17

by JJ Christopher in WOD | Leave a comment

DSC06921

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning THIS Wednesday, April 19th at 7 pm!

Strength:

back squat

    • 4-5×8-10 (2011 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

8 min.

    • 35 burpee box jumps (24/20)

AMRAP

    • wall balls (20/14)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

glute bridges

    • 3×15 (10X2 tempo)

Pendlay rows

    • 4×8 (10X0 tempo)

– one work set every 2 min.

– heavier than last week

GHD back extensions

    • 3×8 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 10 min. between rounds

– light recovery jog/walk/bike/row during non-working period

– attempt to keep distances similar between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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