Tuesday, December 12th, 2017 WOD

Strength
I) Muscle Ups Transitions – 3 sets of accumulating 60 seconds of work / 60-90 sec rest

  • Attention here: no pull up and no dip movements should be included in this – only strict transition work.
  • Start in the bottom of a dip, as low as possible with elbows above rings. From there, lean backward and slide into the false grip as you bring rings to the center of the chest (you are now in the top part of a false grip pull up). Elbows should be touching each other, hands supinated and wrists touching together as well, while false gripping. From there open up the rings into the armpits while transitioning the elbows on top of the rings and pulling the chest through the ring line (a horizontal transition). You should arrive at the bottom of the ring dip with hands tight into the armpits and repeat. TO BE PERFORMED SLOW and without momentum!

3 Sets
IIa) Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1
IIb) Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1
*Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps
** Rest 2 mins

WOD
AMRAP 10 mins
10-20-30-40
Deadlifts (225/135, 185/115, 155/105, 135/95)
* Complete 15 Box Jumps every Round

L3: 185/115, 155/105, 135/95, 115/85
L2: 155/105, 135/95, 115/85, 105/75
L1: 135/95, 115/85, 105/75, 95/65

Monday, December 11th, 2017 WOD

Barbell Conditioning
As has been mentioned in our classes, we will be implementing some program changes to our daily WOD programs. More gymnastics will be programmed as well as Barbell Conditioning. Today will be some serious BB complexes to complete. Should be a fun little tester.

KSCF Holiday Potluck
Don’t forget, we will be celebrating our Community this Saturday the 16th. Check your emails and let us know you will be joining in on the fun!

Strength
Barbell Cycling
(On The Minute x 8)
4 Hang Squat Clean + 1 Push Jerk
3 Hang Squat Clean + 2 Push Jerk
2 Hang Squat Clean + 3 Push Jerk
1 Hang Squat Clean + 4 Push Jerk
REST
1 x (Hang Power Clean + Power Clean + Push Jerk)
2 x (Hang Power Clean + Power Clean + Push Jerk)
3 x (Hang Power Clean + Power Clean + Push Jerk)

WOD
21-15-9
Alternating DB Snatch
Goblet Squat

Rx: 60/40
L3: 55/35
L2: 50/30
L1: 45/25

Friday, December 8th, 2017 WOD

Thanks to Coach Theresea we are implementing another Gymnastics Strength Day. Today’s WOD is some of the favorite exercises from our former Coach, Adara!

Strength
Strength Drills I– Complete 3 sets
Heel Pulls: 12-15 reps
Seated Pancake Goodmorning: 12-15 reps with 10 sec hold at the bottom of last rep (Theresea will have to share this video)

Strength Drills II– Superset all 3, for 3 rounds
Ring Support: 15-30 sec (elbows locked, depressed shoulder blades, rings turned thumbs out, straps don’t touch shoulders if possible, if not – start with touching and aim to improve)
Hanging L-sit: 15-30 sec
German Hang: 15- 30 sec

WOD
“A-Tuck”
AMRAP 11 mins
8 Handstand Push-Ups
16 Toes to Bar
32 Double Unders

KSCFam Bromeo’s

WOD
Tempo Back Squats: 5-4-3-3-3-2-2
– 32X0
Use 18 minutes to build in weight

Complete 4 Rounds
I) Tempo BB Bent Row (20X2): 6-8 reps
II) BB Ab Roll Outs: 8-10
III) Double Banded FacePulls + Y Press: 10
*rest 90 secs

Tuesday, December 5th, 2017 WOD

Core Stability and Strength!


Strength
I) Muscle Ups Transitions – 3 sets of accumulating 60 seconds of work / 60-90 sec rest
*Attention here: no pull up and no dip movements should be included in this – only strict transition work.

IIa) Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1

*Rest 2 min*

IIb) Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1
*Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps
WOD
3-6-9-12-15
Sumo DL High Pull (95/65)
Front Squats

Monday, December 4th, 2017 WOD

Max Effort Olympic Lift Week
This week we will test our 1 Rep Max for our Olympic lifts. We will be completing short conditioning workouts prior to the Max Lifts. This is to ensure our entire body has been through a total body warm-up and our nervous system is prepped for the lifts. It also mimics conditions we have seen during the CrossFit Open.

PJM!!!

WOD
AMRAP 8 Mins
5 Deadlifts (135/95)
10 Toes To Bar
15 Wall Balls (20/14)

Strength
In 20 minutes build up to:
Clean & Jerk Max Out