Monday, July 28, 2014

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B.
Complete 5 sets of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

Rest 1-2 minutes between sets.

(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

Modified from CrossFit Invictus July 21 Performance WOD.

NOTE: If you are competing in the CrossTown ThrowDown, you may choose instead to do the first Qualifier WOD. This will be programmed later in the week as well.

Complete as many rounds and reps as possible in 17 minutes of:
40 Wall Balls, (20 lb. ball to a 10-foot target/14 lb. ball to a 9-foot target)
30 Ground to Shoulder, (95/65)
30 Wall Balls, (20 lb. ball to a 10-foot target/14 lb. ball to a 9-foot target)
30 Ground to Shoulder, (115/75)
20 Wall Balls, (20 lb. ball to a 10-foot target/14 lb. ball to a 9-foot target)
30 Ground to Shoulder, (135/95)
10 Wall Balls, (20 lb. ball to a 10-foot target/14 lb. ball to a 9-foot target)
30 Ground to Shoulder, (155/105)

Sunday, July 27, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility

Saturday, July 26, 2014

Make up WOD or strength

Friday, July 25, 2014

2014 CrossFit Games Masters Event “Deadlift Ladder” and “Run Rope”

A. MODIFIED
1-rep deadlift with progressively heavier barbells.
RX Men: 325 / 355 / 385 / 415 / 435 / 455 / 475 / 495 / 515 / 535 lb.
RX Women: 195 / 215 / 235 / 255 / 275 / 295 / 315 / 335 / 355 / 375 lb.

B.
5 rounds for time of:
Run 400 meters
2 rope climbs

16 minute time cap.

Thursday, July 24, 2014

2014 CrossFit Games Masters Event “Max Distance” and “2007″

A. MODIFIED
In two minutes:
Max distance overhead walking lunge
RX Men: 45# plate
RX Women: 25# plate

B.
FOR TIME:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.) (from the ground!)

16 minute time cap.

Wednesday, July 23, 2014

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

From CrossFit Invictus July 16 Performance WOD.

Tuesday, July 22, 2014

A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

From CrossFit Invictus July 15 Performance WOD.

Monday, July 21, 2014

A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

From CrossFit Invictus July 14 Performance WOD.

Sunday, July 20, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility

Saturday, July 19, 2014

Make up WOD or strength