Martin Luther King Jr Day
Hours:
9:00a-12:00p Open Gym
4:00p-6:00p Open Gym
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CrossFit

For load:
Every 1:00 for 10:00
1 Front Squat
(make consistent increases)
 
For time:
1000m Run
50 Pull-ups
1000m Row
_______________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch
(add 10lbs/5lbs each set)
 
Front Squat
Work to a heavy set of 3
90% of heavy set: 3×2
 
For time:
500m Shuttle Run (50m out and back)
50 Pull-ups
300m Shuttle Run
30 CTB Pull-ups
100m Shuttle Run
10 Bar Muscle-ups
 
Combine your scores for a total:
Tabata Squat (tabata style scoring)
~then~
AMRAP 4:00
Ring Muscle-ups
__________________
 
Weightlifting
Snatch High Pull + Snatch
80% 2x (1+2)
85% 3x (1+1)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
Iron Athlete Weightlifting Coaches Course
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Iron Athlete Weightlifting Coaches Course

CoachesCert

CrossFit
Hang Power Clean
Work to a heavy set of 2
90% of heavy set: 5×1
 
For time in teams of 4:
400m Farmers Walk (carry a pair of 70 & 53 kettlebells)
100 Russian Swings (one person works at a time.)
200m Carry in Rack Position (carry a pair of 70 & 53 kettlebells)
100 Russian Swings (one person works at a time.)
400m Sled Push loaded with kettlebells
(share work anyhow. everyone must move with the group)
(men swing 70lbs/women swing 53lbs)
_________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
 
Clean Pull + Clean + Front Squat
Work to a heavy set of: 1+1+1
90% of heavy set: 5×1 Clean (only)
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10 (until you miss)
 
“Jackie”
For time:
1000m Row
50 Thrusters
30 Pull-ups
__________________
 
Weightlifting
Clean + Front Squat + Jerk
Work up to Heavy (1+1+1)
-then-
3x (1+1+1) @ 80% of above
 
Snatch
85% 4×1
 
Back Squat
Find 5RM
 
GHD Situps
4×15 -unweighted


 

CrossFit
Rest
___________

Competitor 1&2
Rest
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Weightlifting
Slow Pull Snatch
4×2 -choose weight-

Push Press
Work up to heavy Single
– then -
3×3 @ 85% of heavy Single

Pause Front Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

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CrossFit
Push Press
Work to a heavy set of 2
90% of heavy set: 5×1
 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar
(alternate rounds with a partner)
 
For time:
5 Rope Climbs
50 Wall Ball Shots 20/14
500m Row
__________________
 
Competitor 1
Front SquatJerk
Work to a heavy set of 1
90% of heavy set: 5×1
(follow the last 5 sets with 1 rope climb)
 
Close Grip Bench Press
Work to a heavy set of 3
90% of heavy set 5×1
~superset~
Weighted Chin-up
Work to a heavy set of 2
90% of heavy set 5×1
(Rest 2:00 between super sets)
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
___________________
 
Competitor 2
Front SquatJerk
Work to a heavy set of 1
90% of heavy set: 5×1
(follow the last 5 sets with 1 rope climb)
 
Close Grip Bench Press
Work to a heavy set of 3
90% of heavy set 3×1
~superset~
Weighted Chin-up
Work to a heavy set of 2
90% of heavy set 3×1
(Rest 2:00 between super sets)
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
____________________
 
Weightlifting
Clean High Pull + Clean
85% 5x (1+1)
 
Clean Pull
3×4 -choose weight-
 
Back Squat
4×4 @ 85% of Heavy 4 from December 23rd
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
CrossFit
“Black & Blue”
5 rounds for time:
10 Power Cleans 135/95
10 Bar Facing Burpees
_______________
 
Competitor 1
1 Power Clean + 1 Hang Power Clean (AK) +1 Power Clean (t&g)
Work to a heavy set of 1+1+1
90% of heavy set: 5(1+1+1)
 
3 rounds for time:
9 Power Snatches 95/65
15 Toes to Bar
21 Box Jumps (24/20)
 
For reps:
Every 1:00 for 10:00
Odd min: Calories on the Assault Bike
Even min: DBall Over the Shoulder 150/80
(Tabata Style Scoring)
__________________
 
Competitor 2
1 Power Clean + 1 Hang Power Clean (AK) +1 Power Clean (t&g)
Work to a heavy set of 1+1+1
90% of heavy set: 5(1+1+1)
 
5 rounds for time:
9 Power Snatches 95/65
15 Toes to Bar
21 Box Jumps (24/20)
 
For reps:
Every 1:00 for 20:00
Odd min: Row for Calories
Even min: Burpees to a 6″ reach
(Tabata Style Scoring)
___________________
 
Weightlifting
Press
Find 1RM
-then-
3×10 -choose weight-
 
Pause Jerk + Jerk
4x (1+1) @ 90% of Heavy set
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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CrossFit
Front Squat
Work to a heavy set of 2
90% of heavy set: 5×1
 
“Helen All at Once”
For time:
1200m Run
63 Kettlebell Swings
36 Pull-ups
__________________
 
Competitor 1
1 Slow Snatch Pull (:05) + 1 Snatch
Work to a heavy set of 1+1
90% of heavy set: 5×1 Snatch
(slow pull to “power position”. controlled eccentric)
 
Pause Squat
Work to a heavy set of 1
90% of heavy set: 5×1
(:03 eccentric. accelerate up)
 
3 rounds for reps & distance:
:30 Max Ring Muscle-ups
:30 Rest
:30 Hand Walk for distance
1:00 Rest
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-ups
Even min: 15 Wall Ball Shots 20/14
(choose reps prior to start. unbroken)
 
_____________________
 
Competitor 2
1 Slow Snatch Pull (:05) + 1 Snatch
Work to a heavy set of 1+1
90% of heavy set: 5×1 Snatch
(slow pull to “power position”. controlled eccentric)
 
Pause Squat
Work to a heavy set of 1
90% of heavy set: 5×1
(:03 eccentric. accelerate up)
 
For total reps:
Every 1:00 for 10:00
Odd min: 1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
Even min: 20′ Hand Walk + CTB Pull-ups
(choose reps/rounds prior to start. unbroken. )
 
AMRAP 12:00
150 Wall Ball Shots 20/14
90 Double unders
30 Ring Muscle-ups
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
_____________________
 
Weightlifting
Snatch High Pull + Snatch
85% 4x (1+1)
 
Snatch Pull
4×3 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps

8:00a Competitor Training
10:30a Powerlifting & Kettlebell
12:00p Weightlifting
6:00p 2015 Year End Party
________________

Weightlifting
Clean + Front Squat + Jerk
Work up to Heavy (1+2+1)
-then-
3x (1+2+1) @ 90% of above

Snatch
80% 5×2

Back Squat
85% 2×5
75% 1×8

GHD Situps
4×15 -unweighted

2015party

CrossFit
Hang Power Clean (BK)
Work to a heavy set of 3
90% of heavy set: 3×2
 
2 rounds for time:
500m Shuttle Run (50m out/50m back)
12 Over the Box Jumps 24/20
9 Pull-ups
6 Shoulder to Overhead 135/95
300m Shuttle Run
12 Over the Box Jumps
9 Pull-ups
6 Shoulder to Overhead
100m Shuttle Run
12 Over the Box Jumps
9 Pull-ups
6 Shoulder to Overhead
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
 
Power Clean + Clean from blocks (BK)
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
(follow each set with 1 rope climb)
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :20 until you miss
(rack weight between reps.  after 5:00 Squat every :10)
 
For time:
15 Calories on The Assault Bike
9 Snatches 135/95
12 Calories on The Assault Bike
12 Cleans 135/95
9 Calories on The Assault Bike
15 Shoulder to Overhead 135/95
(lifts may be full or power)
____________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
 
Power Clean + Clean from blocks (BK)
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
(follow each set with 1 rope climb)
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :20 until you miss
(rack weight between reps.  you may rack the weight between reps)
 
For time:
1000m Row
9 Squat Snatch 135/95
750m Row
15 Thrusters 135/95
500m Row
21 Squat Cleans 135/95
_______________________
 
Weightlifting
Rest