Workout of the Day

Tuesday 160823 - Beginner

Gymnastics Skill
Crow Hold

Strength
Strict Press + Push Press 5x(1 + 3)

Compare to 7/5/16. This is the end of this Strict Press and Push Press complex, next week we are starting to focus on just the Strict Press to improve our overhead strength.

Core Conditioning
3 rounds of 20 seconds work/10 seconds rest:
V-Ups or Tuck Ups
Left Plank Hold
Russian Twist (5/2.5)
Right Plank Hold

4 rounds of 20 seconds work/10 seconds rest:
Crow Hold
Reverse Plank
Mountain Climbers
Arch Ups

Click here for a preview of Wednesday and Thursday’s Beginner classes.

Tuesday 160823 - Competition

Warm up
1 mile Run then 3×2-3 Box Jumps, increasing height

Strength
10 minute EMOM:
1 Push Press, increasing

Back Squat 4×1 (75,80,80,85% of 1 RM)

Rest 90 seconds between reps.

Conditioning
Complete 4 rounds, each round consists of 6 cycles of:
1 Dumbell Hang Power Clean
1 Dumbbell Front Squat
1 Dumbell Push Press
1 Front Rack Dumbell Lunge (Right Leg)
1 Front Rack Dumbbell Lunge (Left Leg)

Do not set the dumbbells down during the cycle. Rest as needed between rounds. Go up in weight each round to perform the heaviest round possible.

Click here for a preview of Wednesday’s Competition classes.

This Week's CrossFit Endurance WOD

UWS and Flatiron
Minutes 0-5: EMOM 30 Seconds of Max Double Unders
Minutes 6-10: AMRAP Row for Calories
Minutes 11-15: EMOM 12 American Kettlebell Swings (24/16)
Minutes 16-20: EMOM 6/Leg Medicine ball Box Step ups (20/14 medicine ball and 24/20 box)
Minutes 21-25: EMOM 12 American Kettlebell Swings (24/16)
Minutes 26-30: AMRAP Row for Calories
Minutes 31-35: EMOM 30 Seconds of Max Double Unders

Olympic Weightlifting WODs Week of 8/21

OlyWOD
Sunday 8/21
Jerk Dip + Jerk 5x(3+1)
Jerk 5×1

Wednesday 8/24 and Thursday 8/25
Muscle Snatch + Overhead Squat 4x(3+1)
“Touch-n-Go” Snatch 7×3

Black Box Barbell
Sunday 8/21
Snatch 7×2 (light)
Snatch Balance 5×3 (building up)
Back Squat 3×3 (90% of Clean)

Monday 8/22
Clean + Jerk 7x(1+1) (light)
Middle Grip Pull 3×3 (80% of Clean)
Good Morning 3×5 (very light)

Tuesday 8/23
Snatch 7×2 (light)
Snatch Balance 5×3 (building up)
Front Squat 3×3 (80% of Clean)

Wednesday 8/24
Clean + Jerk 7x(1+1) (light)
Middle Grip Pull 3×3 (80% of Clean)
Good Morning 3×5 (very light)

Thursday 8/25
Snatch 7×1 (light)
Clean + Jerk 7x(1+1) (light)

Saturday 8/27 and Sunday 8/28
No class, competition at Brooklyn Barbell. All are expected to attend even if not competing.