Friday, February 28, 2014

MARCH CHALLENGE

#1 UNBROKEN STRICT PULL-UPS
  • Top Male and Female will receive a water bottle for completing the most strict pull-ups without dropping from the bar. (aka unbroken)
    • Requirements:
      • Chin over the bar
      • Full extension in the bottom
      • Palms facing away
      • Coaches must visual see the attempt or a video is required for attempt to count.
    • Challenge will last 2 weeks (3/3-3/17)
#2 HANDSTAND WALK FULL COURT IN 1 ATTEMPT
  • First Male and Female will receive a T-shirt for completing the HS walk in 1 attempt.
    • Requirements
      • Walk on hands from baseline to baseline in 1 Attempt.
      • If gymnastic experience... you must walk baseline to baseline to half court :)
      • Coaches must visually see the attempt or a video is required for attempt to count.
    • Challenge will last the month of March.

Thursday, February 27, 2014

Group/Strength: February 28, 2014

A. 15 Minutes: Snatch Technique. 
-if experienced build to heavy double. 

B. CrossFit Open 14.1
10 Minute AMRAP
-30 Double Unders 
-15 Snatch 75/55

Wednesday, February 26, 2014

Strength: February 27, 2014


Power Snatch

o    1x2 @ 70%

o    1x2 @ 75%

o    1x1 @ 80%

o    3x1 @ 85%

Power Clean + Power Jerk

o    1x1+1 @ 75%

o    1x1+1 @ 80%

o    1x1+1 @ 85%

o    1 rep max attempt

Snatch Balance

o    2x3 @ 70%

o    3x3 @ 75%

Group: February 27, 2014

6 Minute Running Clock
-800 Meter Run (4 Laps)
In remaining time
-AMRAP Wall Balls

*Rest 3 Minutes

6 Minute Running Clock
-800 Meter Run (4 Laps)
In remaining time
-AMRAP Burpee Box Jumps

*Rest 3 Minutes

6 Minute Running Clock
-800 Meter Run (4 Laps)
In remaining time
AMRAP Ring Dips/Tire Dips

Score= WB/BBJ/D

Tuesday, February 25, 2014

Strength: February 26, 2014


Clean and Jerk

o    1x2+1 @ 60%

o    1x2+1 @ 65%

o    1x2+1 @ 70%

o    1x2+1 @ 75%

o    1x2+1 @ 80%

o    1x2+1 max attempt

Clean Pull

o    1x3 @ 100%

o    1x3 @ 105%

o    2x3 @ 110%

Front Squat

o    1x2 @ 70%

o    1x2 @ 75%

o    1x2 @ 80%

o    1x2 @ 85@

o    2 rep max attempt

Straight Leg DeadLift

o    5x3

Group: February 26, 2014

A. 3 Rounds N.F.T.
  • 10 Strict Pull-Ups (weighted)
  • 10 Push-Ups (weighted)  Adv. HSPU
  • 10 Snatch Grip Strict Press
  • 25 Sit-Ups
B.
With a three minute running clock:
75 Double-unders, then in the time remaining complete
as many Pull-Ups/Bar Muscle Ups.

Rest one minute.

75 Double-unders, then in the time remaining complete
as Burpees.

Rest one minute, repeat this sequence again.

Monday, February 24, 2014

Strength/Group: February 25, 2014

OUTSIDE: Still meet in the Field House.

A. Bring Sally Up, Bring Sally Down
  • Air Squats
B. Old Main Stairs
  • 20-18-16-14-12-10-8-6-4-2
    • Jumping Lunges
  • Up and Down Stairs before every set.

Sunday, February 23, 2014

Strength: February 24, 2014

LAST WEEK OF STRENGTH CYCLE


Snatch

o    1x3 @ 60%

o    1x2 @ 70%

o    1x2 @ 75%

o    1x2 @ 80%

o    2 rep max attempt

Snatch Pull

o    1x3 @ 100%

o    1x3 @ 105%

o    2x3 @ 110%

Back Squat

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    3 rep max attempt

Push Press

o    1x3 @ 70%

o    1x3 @ 75%

o    1x2 @ 80%

o    1x1 @ 85%

o    1 rep max attempt

Group: February 24, 2014

A. 1 1/4 Back Squat
  • 4x5 @ 60-70%
  • 1x20 @ 50-55%
B. Score= Total Rounds
  • 5 minute AMRAP
    • 5x Wall Balls
    • 5x HR Push-Ups
      • Rest 2 Minutes
  • 5 minute AMRAP
    • 5x Box Jumps
    • 5x Push Press 135/95# Rx or 95/65# scale
      • Rest 2 Minutes
  • 5 minute AMRAP
    • 5x Hang Power Cleans 135/95# Rx or 95/65# scale
    • 5x B.O.Bs
      • Rest 2 Minutes

Thursday, February 20, 2014

Group: February 21, 2014

Complete For Time: (In teams of 2)
  • 200 Wall Balls 20/14
  • 100 Calorie Row
  • 100 Pull-Ups
  • 200 Double Unders
  • 150 KB Swings 53/35
* Only 1 partner can be working at a time!
* 200 Meter Run Every 5 Minutes

Strength: February 21, 2014


Power Snatch

o    1x2 @ 70%

o    1x2 @ 75%

o    2x1 @ 80%

o    2x1 @ 85%

Power Clean + Power Jerk

o    2x2+2 @ 75%

o    2x2+2 @ 80%

Snatch Push Press + Overhead Squat

o    1x3+1 @ 70%

o    1x3+1 @ 75%

o    1x3+1 @ 80%

o    2x3+1 @ 85%

Wednesday, February 19, 2014

Strength: February 20, 2014


Clean and Jerk

o    1x3+1 @ 60%

o    1x3+1 @ 65%

o    1x2+1 @ 70%

o    1x2+1 @ 75%

o    3x2+1 @ 80%

Clean Pull

o    2x3 @ 100%

o    2x2 @ 105%

Front Squat

o    1x2 @ 70%

o    1x2 @ 75%

o    1x2 @ 80%

o    3x2 @ 85%

Straight Leg DeadLift

o    5x3

Group: February 20, 2014

A. 10-15 Minutes: Technique and Loading of DeadLift
  • Build to a Heavy Triple (unbroken)
B. 5 Rounds For Time:
  • 10 DeadLift @ 60% of A.
  • 30 Sit-Ups
  • 200 M. Run

Tuesday, February 18, 2014

Strength: February 19, 2014


Power Snatch

o    1x3 @ 70%

o    1x3 @ 75%

o    2x2 @ 80%

o    2x2 @ 85%

Power Clean + Power Jerk

o    3x1+1 @ 75%

o    2x1+1 @ 80%

Overhead Squat

o    2x2 @ 80%

o    3x2 @ 85%
Conditioning
3 Rounds:
2:30 Running Clock
  • 400 M. Run
  • AMRAP Burpees in remaining time
Rest 2 Minutes between Rounds

Group: February 19, 2014

6 Minute AMRAP
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
*Rest 1 Minute

6 Minute AMRAP
  • 200 Meter Row
  • 10 B.O.R.s (Burpee Over Rower)
*Rest 1 Minute

6 Minute AMRAP
  • 20 Double Unders/ 40 Singles
  • 10 Hang Power Cleans 95/65
*Rest 1 Minute

6 Minute AMRAP
  • 10 KB Thruster
  • Farmer Carry X2

Monday, February 17, 2014

February CHALLENGE

I have decided to put together a little challenge for the last 2 weeks of February.  The prizes that are going to be awarded are a CrossFit USU t-shirt to the top male and female participants and second place male and female will receive water bottles. 

*There is going to be a challenge each month until the end of the semester.*

February Challenge:
15 minutes max meters on the Concept2 Rowers.

Requirements:
  • Take a picture of the screen with your face in the photo next to the meters recorded in the 15 minutes.
  • Post the picture to the FB page or show me (Dillon) for validation.
  • You may attempt this challenge as many times as you would like.
  • Challenge dates are February 18-February 28th.
Happy Rowing :)

Group: February 18, 2014

A. Back Squat
  • 10   @ 55%
  • 5     @ 65%
  • 3x5 @ 75%
  • 10   @ 50-60% (pause 3 seconds in the bottom before standing)
B. Group 1:
2 Sets
  • B1: 200 m. Sprint
    • 2 Minute Rest
  • B2: 250 m. Row
    • 2 Minute Rest
C. Group 2:
10-9-8-7-6-5-4-3-2-1
  • KB Swings
  • Tire Jumps
Score= Time of part C.

Strength: February 18, 2014


Snatch

o    1x3 @ 60%

o    1x3 @ 65%

o    1x2 @ 70%

o    1x2 @ 75%

o    3x2 @ 80%

Snatch Pull

o    2x3 @ 100%

o    2x3 @ 105%

Back Squat

o    1x3 @ 70%

o    1x3 @ 75%

o    2x2 @ 80%

Push Press

o    1x5 @ 70%

o    1x5 @ 75%

o    1x3 @ 80%

o    2x3 @ 85%

Thursday, February 13, 2014

Group: February 14, 2014

(In Teams of 3)

2 Rounds of:
12 Minutes AMRAP
  • 90 Burpee Pull-Ups
  • 60 Burpee Box Jumps
  • 90 Burpee DeadLifts (185/135 )
  • 120 Wall Balls
  • 90 Burpee Pull-Ups
*3 Minute Rest*

Score= total reps  --> 1 complete round= 450 reps

Strength: February 14, 2014


Snatch

o    1x2 @ 60%

o    1x2 @ 70%

o    1x2 @ 75%

o    1x1 @ 80%

o    1x1 @ 85%

o    1 rep max attempt

Clean and Jerk

o    1x2+1 @ 60%

o    1x2+1 @ 70%

o    1x1+1 @ 80%

o    1x1+1 @ 85%

o    1 rep max attempt

Back Squat

o    1x3 @ 75%

o    4x3 @ 80%

Straight Leg DeadLift

o    5x3

Wednesday, February 12, 2014

Strength: February 13, 2014


Power Snatch

o    1x2 @ 70%

o    1x2 @ 75%

o    4x1 @ 80%

Power Clean + Power Jerk

o    5x1+1 @ 75%

Snatch Push Press + Overhead Squat

o    1x3+1 @ 70%

o    1x3+1 @ 75%

o    1x3+1 @ 80%
Conditioning
3 Rounds of:
10 Pull-Ups
10 Handstand Push-Ups/ 20 Hand Release Push-Ups
10 KB Snatches (each arm)

Group: February 13, 2014

Strength Section:

A. 15 Minutes: Technique and Loading of Power Clean
  •  Build to a heavy Double.
Power Clean Demo
Conditioning Section:
B. Complete For Time:
  • 200 Meter Run
  • 21 Power Cleans @ 60% of A.
  • 9 Box Jumps
  • 200 Meter Run
  • 15 Power Cleans @ 60% of A.
  • 15 Box Jumps
  • 200 Meter Run
  • 9 Power Cleans @ 60% of A.
  • 21 Box Jumps
  • 200 Meter Run

Tuesday, February 11, 2014

Group: February 12, 2014

EMOM For 16 Minutes
  • Even: AMRAP Wall Balls in 30 seconds
  • Odd:  AMRAP Sit-Ups in 30 seconds
*Rest 2 Minutes

EMOM For 8 Minutes
  • AMRAP Burpees in 20 seconds
Score= wall balls/sit-ups/burpees

Strength: February 12, 2014


Clean and Jerk

o    1x3+1 @ 60%

o    1x3+1 @ 65%

o    1x2+1 @ 70%

o    4x2+1 @ 75%

Clean Pull

o    4x3 @ 100%

Front Squat

o    1x2 @ 70%

o    1x2 @ 75%

o    3x2 @ 80%

Straight Leg DeadLift

o    5x3

Monday, February 10, 2014

Group: February 11, 2014

A. 4 Rounds N.F.T.
  • 8 TGU (4 each arm)
  • 200 m. Run (1 lap)
B. 20 minute AMRAP (reps)
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 KB Swings
  • 200 m. Run

Strength: February 11, 2014


Power Snatch

o    1x3 @ 70%

o    1x3 @ 75%

o    4x2 @ 80%

Power Clean + Power Jerk

o    5x1+1 @ 75%

Overhead Squat

o    5x2 @ 80%
Conditioning
3 Rounds
500 m. Row
30 KB Swings
15 Box Jump Burpees