CrossFit Progression

This is Post Number 800

And the last one.  

 

New Site:  Http://CFPfit.com  

 

See you over there.  

Saturday 12212011

Happy New Years!....Thank you for making 2011 a great year...lets make 2012 even more memorable!

NEW WEBSITE GOES LIVE MONDAY!  WWW.CFPFIT.COM

Movement Warm-up Set

Dynamic Group Warm-up

A.    Barbara:  5 sets EACH AFAP

• 20 x Pull-ups
  
• 30 x Push-ups
• 40 x Sit-ups
• 50 x Air-squats
  

3 minute Walking rest after each set

-Post results under comments 

Friday 12302011

..Pre Jackie.... 

Movement Warm-up Set

3 x sets NFT:

<-> x 1 Bear Crawl

<-> x Burpee Broad Jumps

10 x Tuck Jumps

10 x Kettlebell Swings

A.    Karen AFAP:

• 150 x Wallballs 20lb/14lb
  

10 minute rest and then...

B.    10 min AMRAP TGU (choose your weight) 

-Post results under comments 

Thursday 12292011

 
...........No comment..........

Movement Warm-up set

Line Drills

Junk Yard Dog warm-up

Clean Progression drill

A.    Elizabeth AFAP:  21-15-9

• Squat cleans 135lb/95lb
  
• Ring dips
  

OLYMPIC WEIGHT LIFTING CLASS

1. 5 x 1 - 3 Position Clean @ 60% /90 sec rest
   
2. 5 x 3 - Front Squats /2 min rest

-Post results under comments 

Wednesday 12282011

Cindy...

Movement Warm-up set

3 x sets NFT: 

400M Row 100m Hard/100m Easy 

15 x Thrusters PVC

2 x <-> Burpee Broad Jump

A.    Thrusters 3 x 3 (off the rack)

B.    Jackie AFAP:

• 1000m Row
• 50 x Thrusters 45lb/35lb
  
• 30 x Pull-ups
  

-Post results under comments 

 

Tuesday 12272011

...Background Check...whose hip's are to high? ..... 

Warm-up Movement Set

3 x sets not for time:5

15 x Sumo Deadlifts kettlebells

15 x Box jumps

15 x Push Presses @ 45lb/35lb 

A.    Deadlifts 4 x 4-6 reps /3 min rest

B.    Diane:  AFAP  21-15-9

• Deadlifts 225lb/155lb
  
• HSPU

-Weights for your deadlifts should be roughly around 50%-60% of your 1 rep max.  Make sure you scale accordingly!  If you don't know what weight you should be using, ask the coach!  HSPU should have a ROM of greater then 3 inches..if you cant handle that, find a substitution that will BENEFIT your personal progress...for Example:  Shoulder presses with barbells or dumbbells, HSPU off a box.. 

OLYMPIC WEIGHT LIFTING CLASS

1. 5 x 1 - 3 position Snatch @ 60% /90 sec rest
   
2. 5 x 3 - Snatch Balance /2 min rest
   

-Post results under comments 

Monday 12262011

..Looking good Chris...

Warm-up Movement set

750m Row

2 x sets not for time

10 x Burpees

10 x SDHP

6 x TGU (3 for both arms)

Kipping Pull-up Review

A.    Cindy  20 Minute AMRAP:  

• 5 x Pull-ups

• 10 x Push-ups

• 15 x Air squats

B.    3 x 1 minute Planks 1:1  work/rest

-Post results under comments 

Friday 12232011

Team Row..

No Classes this Saturday!  Merry Christmas! 

A.    Back Squats 5 x 5

B.    15 minute AMRAP

• 10 x Kettlebell swings
  
• 10 x Toes to Bar
  
• 10 x Push-ups 
  

Competitors

1.    Clean&Jerk work up to a heavy single

2.    Part B

-Post results under comments 

Thursday 12222011

Steve...

Warm-up Movment set

200m Row @ 75%

30 sec rest

200m Row @ 85% 

30 sec rest

200m Row @ 95%

30 sec rest

200m Row @ 100%

A.    Max Meters for 15 minutes

Rest 5 minutes

B.    3 Rounds not for time:

• 30 abmat sit-ups
• 15 back extensions
  

Rest 5 minutes

C.    Max Meters for 5 minutes (HARD!)

OLYMPIC LIFTING CLASS

COMPLETE THE FOLLOWING IN A SEQUENCE

1. 7 x 2 Hang Squat Clean rest
   
2. 7 x 2 Front Squat
   
3. 7 x 2 Jerk (anyway)  2 minute rest

- Perform 2 x Hang Squat Clean, immediately perform the 2 x Front Squat, and then 2 x Jerks 

Competitors

1.    Rest

-Post results under comments 

Wednesday 12212011

Josey...

Warm-up Movement Set

1000M Row @ 75% 

2 x sets not for time:

10 x Pass thrus

10 x OHS

10 x Snatch Balance

10 x Jumping Pull-ups 

A.    5 Sets AFAP

• 10 x OHS @ 135lb/95lb
  
• 10 x CTB
  
• 15 x Burpees 
  

REST 4 MINUTES BETWEEN EACH SET 

B.    3 x 15 GHD Sit-ups

       3 x 15 Back Extensions 

Competitors

1.    A and B 

2.    3 x 1 min L-sits

-Post results under comments