Wednesday Workout: Rope Climbs and Sprints

Mobility

Squat Mobility for 5 minutes — Trainer’s Choice

Strength

Rope Climb x 5 attempts; rest 90 sec btwn sets

WOD

5 rounds, once every 4 minutes:

  • Double-KB Goblet Squat (53/35# each hand) x 10
  • Sprint 200 m

During rest, perform one Turkish Get-Up (53/35#) per arm.

Notes

  • Options for progressing the rope climbs include legless and L-sit.
  • Record the time for each round.

Tuesday Workout: 1-arm Press, KB Swing, and Box Jump

Mobility

Overhead Mobility for 5 minutes – Trainer’s Choice

Strength

1-arm Press @ 30X1; 5 sets of 5 per arm; rest 90 sec btwn sets

WOD

  • KB Swing (70/53#) x 20-16-12-8-4
  • Box Jump (30/24″) x 10-8-6-4-2

Notes

  • Use a dumbbell or kettlebell for the 1-arm press, and stay true to the tempo.

Monday Workout: Split Squats, L-pullups, and Burpees

Strength

Split Squat @ 30X1; 5 sets of 5 per leg; rest 1 min btwn sets

WOD

5 rounds for time:

  • L-pullup x 10
  • Burpee to 1′ target x 10

Notes

  • Scale the L-pullups to pullups plus a 15-second L-hold.

Friday Workout: Deadlift 1RM and Hill Sprints

Mobility

2 sets of 10 Leg Swings per leg in each direction (front-to-back, side-to-side).

Strength

Work up to a 1RM Deadlift, rest 4 mins, then deadlift 90% of that as many reps as possible.

WOD

Grab a sandbag and sprint uphill to the telephone pole 3 times. Walk down in between, and record each time and the sandbag weight.

Compare to 3/26/2012.

Thursday Workout: Pull-up 1RM and AMRAP Triplet

Strength

Work up to a 1RM Weighted Pull-up, rest 2 mins, then pull-up 90% of that as many reps as possible.

WOD

AMRAP in 15 minutes:

  • KB (53/35#) Clean and Jerk x 10
  • Wall Ball (20/14#) x 20
  • Double-Under x 40

Notes

  • Include your bodyweight in the weighted pull-up; we have a scale in the office.
  • For the WOD do 5 KB clean and jerks per arm for a total of 10 per round.

Wednesday Workout: Squat 1RM and V-up / HS Walk

Mobility

Foam roll or lacrosse ball your lower body for 5 minutes.

Strength

Work up to a 1RM Back Squat in a few sets, rest 3 mins, then squat 90% of that as many reps as possible.

WOD

  • V-up x 20
  • Handstand Walk the mat
  • V-up x 15
  • Handstand Walk the mat
  • V-up x 10
  • Handstand Walk the mat

Notes

  • Arms and legs must be straight on the V-ups, and scale the HS Walks to 30-second chest-to-wall HS Holds.

 

Tuesday Workout: Press 1RM and Row / Box Jump

Mobility

Foam Roll or Lacrosse Ball your upper body for 5 minutes.

Strength

Work up to a 1RM Shoulder Press in a few sets, rest 3 mins, then press 90% of that as many reps as possible.

Compare to 7/1/12.

WOD

3 rounds for time:

Notes

  • We will wrap up an intensification phase this week by testing some 1RM’s, then begin an accumulation phase next week.

In an effort to give our programming a yearly structure, we will begin to roughly follow this outline from Ben Bergeron of CrossFit New England:

  • Sept-Oct: Absolute strength
  • Nov-Dec: Speed strength
  • Jan-Feb: Strength endurance / Open prep
  • Mar-Apr: Open workouts / Regional prep
  • May-June: Endurance / Regional workouts
  • July-Aug: Games prep / Skills

Whether or not you have the CrossFit Games podium in your sights, this sort of planning allows for lots of goal-oriented training. Speaking of goals, have you ever clicked that link on the right and Set Your 4-Week Goal? And don’t worry, this outline is just a rough guide to help us all improve our overall fitness. We will still lift heavy, sprint fast, and do longer efforts all year round. Please feel free to contact me at chrisg@crossfitcharlottesville.com with any questions, comments, or suggestions!

Monday Workout: Labor Day and New Schedule Reminders

We will only have one class on Monday, September 3rd at 12 Noon due to Labor Day.

After Monday, we are launching our full schedule which includes the following changes:

WOD: Badger (complete as an individual or as a team of 2 running together)

3 Rounds for Time (scale as necessary):

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters

 Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Compare to 4/3.

Friday Workout: Deadlifts and KB Swings

Strength

Deadlift 5-5-5-5-5

WOD

100 KB Swings for TIme (70/53)

Please note: Monday we will have a noon class only. Happy Labor Day Weekend!