Week in Review for Nov 7 – Nov 13, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises / Skill Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday W Strict Toes to Bar
Russian Twist
L-Sit		 EMOM
Friday W Strict Press Task
Saturday – – –
Sunday W Front Squat Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday  – –  –
Wednesday M Run Task
Thursday G Pullups
Pushups		 EMOM
Friday MW Burpees
Push Press
Power Clean
Run		 Task
Saturday M Run Task
Sunday WGM Thruster
Double Unders
Kettlebell Swings
Dips		 Time

Front Squats then Dips, Thrusters, KB Swings and DUs

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Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Presses then Cleans, Burpees, Run and S2OH

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Work up to a heavy tripple on Strict Press.  Add weight each round until you cannot do 3 unbroken.

  • 3 x Strict Press

For time (taken from Crossfit Invictus with slight modification):

  • 5 Shoulder to Overhead (95 lbs)
  • 10 Power Cleans (95 lbs)
  • 15 Burpees Over the Barbell
  • 200 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg.  For the Metcon did 5:26.

Core Work then Pullups and Pushups

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Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

Row and Thrusters, then Box Jumps and Dips

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Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.

Shortened version of the CFI workout from 22 September 2016:

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 10 x Ring Dips

Results:  Success on all fronts.  For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds.  For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.