7-31-15 WOD

5 Min Amrap
5 TTB
5 Thrusters
Rest 3 Min
3 Min Amrap
5 TTB
5 Thrusters

L1
5 kipping Leg Raises (try to keep legs straight and finish with heels above hips)
5 Gobblet Squats

Challenge: HS Walk Practice - HS Strength Work/Drills

7-30-15 WOD

4 Sets of 4 Minute Rounds - Rest 2 Minutes Between Sets:

Run 400
20 Push Ups
Max Du's

Score Max Du's

L1
200 Run
10 Knee Push Ups
1 Minute Plank from Palms
Max Singles

Challenge: 2 Minutes Max V-Ups

7-29-15 WOD

L2

“The Sandwich”

Row 80 Cal.

40 S2OH

80 Deadlifts

L1

6 Rounds

10 cal roe

10 press

10 deadlifts (light)

Challenge:

MU progressions

7-28-15 WOD

 10 min amrap

21 lunges

15 box jumps 24/20

9 jumping air squats

L1 

21 lunges

15 box jumps/step ups

9 air squats

Challenge: pause back squat 8x3

Hold 3 seconds at lowest squat position.

Choose one load for all sets. 

7-27-15 WOD, L3 Testing begins

L1- 5 Rounds

3 min AMRAP

3 supine ring pull ups

6 burpees 

9 Russian Kb swings

2 min rest

L2- 5 Rounds

3 min AMRAP

3 pull ups

6 burpees

9 kb swings

2 min rest

Challenge:

Strict press

5@ 80%

4@85%

3@90%

2@95%

1@100%

1@101+% 

*NO MORE THEN 2 ATEMPTS  AT 1RM

That's right guys we now have levels. Level 1-beginner, Level 2- Intermediate, level 3-  advanced competitive athlete.  level 3 work will not be posted online. All athletes must test into level 3 to receive the level 3 programming. This is what you need to know about testing into level 3.

This is for the seasoned competitive athlete that is looking to qualify for CF Regionals. The program is one that is well thought out and builds upon itself with cycles of skill, technique, and strength. It requires a great deal of dedication, extra time in the gym, and is not something that one can casually embark on. The standards we have chosen are a combination of basic strength, skill, and mobility. Without meeting these requirements the programming will be impossible to perform successfully. 

Weightlifting

Back Squat: 315/205 x 1rep

Front Squat: 245/155 X 1rep

Deadlift: 365/235 X 1rep - must be regular/or hook grip. No reverse grip. 

Press: 145/85 x 1rep

Clean & Jerk: 205/135 x 1rep

Squat Snatch: 135/95 x 1rep

WOD: KAREN 100 WALL BALLS FOR TIME 20/14#

must be completed Sub 10:00

*All lifts required to be full ROM and show stability and control. No belts. You will receive a cue when proper depth has been reached. Stability/control/lockout in overhead position will need to be displayed, in both the split position of the jerk, and, in the recovery position of the jerk. We ask that you understand this is not read as a 1 rep max. We are simply looking for a demonstration of one repetition. 

Gymnastics

1 strict C2B

Strict Pause Pull Ups: 5/3 (3 second hold with chin above bar. Reaching with chin will not count)

Strict Supine Ring Pull Ups: 15/10

Strict Hand Release HSPU: 5/3

8/6 Strict TTB (Controlled on the way up and down. No swinging back down)

Strict Muscle Ups: 3/1

Strict Ring Dips: 15/10 (rings touch shoulders at bottom, lockout and ring turnout at top. Hollow position. Legs straight toes pointed.Rings need to be set to accommodate hollow positioning. No hip hinging)

Perfect Push Ups: 20/10

30 Sec L-Sit (from parallettes with 3-45lb plates stacked under heels. Heels cannot touch plates)

Touch Toes - yes, you should be able to easily touch your toes!   

              WOD: 13 minutes to perform the following movements unbroken. In order. Rest as needed between.   

25 GHD sit ups/40 du/HS Walk 2 mats/15/10 perfect push ups/10/8 chest2bar/21 thrusters 95/65/5 kipping TTB

*All Gymnastics movements require proper Hollow Positioning. Each movement begins and maintains the hollow.

Logistics

Must be able to perform 14 out of 16 standards with virtuosity.

Must Video and send to crossfitmtadams@gmail.com for Final Review. Follow video submission standards for CrossFit Open. Multiple skills maybe performed in one video. Just make sure the ROM is clear and the weight is showed before loading barbell. Video must be in good quality. 

Must coordinate to be supervised by a seasoned L3 athlete for a minimum of 1 month before being allowed to do additional work alone. You will be added to the private Facebook L3 comp page to help facilitate this. 

Must post WOD results in L3 FB page so progress can be monitored. 

Extra L3 work is done prior to regular scheduled classes. You must show up 30 minutes early, thoroughly warm up, and have the extra work done before the next scheduled class. At that point you must join the rest of the class, even if you are not finished. Some days the extra work may feel like a rush with time provided. We will be mixing up the skills and that will put a time crunch on certain days! Just Do your best and stay positive if you did not finish!! CFMA will do the best it can with limited space! 

Do not expect additional work included daily. There will be transitional weeks, which include deloading and testing. Do not expect to “make-up” missed skill work or WODs. There is no such thing. If you miss a day, you missed a day. Move on! 

Experienced L3 will be expected to set themselves up with minimal to zero coaching. You must be able to stay moving well through a workout. If we notice an athlete not setting oneself up correctly with either loading or gymnastics work appropriately for movement in a WOD, we will re assign a seasoned L3 athlete to you or stop your work to scale you. 

You could possibly be given an additional skill to be tested for you to complete before entering L3 Programming. This is to make sure athlete will be entering L3 safety and will be successful with the skill work and workout provided. 

7-24-15 WOD

Panic Breathing

Partner WOD...Both athletes will row the prescribed distance each round while the partner rest kettlebells in the front rack position. (1.5 pood/ 1 pood).  Every time the kettlebell is not in the front rack, a 5 burpee penalty is added, to be paid by both athletes at the end of final row.

500 meter row

400 meter row

300 meter row

200 meter row

100 meter row

Challenge:

Max Pull Up Bar Hold w/ Chin stacked Above Bar

3 Sets

7-23-15 WOD

7 Minute Amrap

50 Du’s

20 KBS

10 Push Ups

Challenge:

3 Rounds for Quality:

Skin the Cat 3X5 Reps

Hollow Hold 20X30 Seconds

GHD Sit Ups 10X20 Reps

Not For Time, cycle through for quality

7-22-15 WOD

3 rounds 
5 minutes to complete the following 
Row 750 or run 600
50 air squats
Max Ring Muscle Ups or Chest 2 Bar pull ups
Rest 5 minutes

*no front uprise style "aka kipping" if strict mu has not been developed. Perform a strict variation if desired. Like a banded turn over to press.... 

Challenge: 5 SETS:
snatch balance with 5 second hold 
IMMEDIATELY followed by 4 OHS

7-21-15 WOD

10-9-8-7-6-5-4-3-2-1
Handstand push ups
1-2-3-4-5-6-7-8-9-10
Dead lifts
* think about the load you will use for the deadlifts, it's 55 reps! Rounded backs do burpees! To light of load and you will receive a less of a return rate. That mean no gains!

Challenge:
3x max strict pull ups.
*reps are done when you drop, note each set

7-20-15 WOD

3 rounds

25 wall balls 20lbs/10ft-14lbs/9ft.

15 burpee’s

Challenge:

5x3 Front Squats with a 3 sec pause at the bottom

*do 2x3 adding load for your warm ups sets to establish the weight for 5x3

*do not bottom out during the pause, hold just below parallel

7/17 WOD

Challenge: 4X5 Push Press

WOD: 5 Rds
10 Shoulder to Overhead
15 Box Jumps
20 Sit ups

7/16 WOD

Challenge: 15 minutes of Gymnastic work. Hand stand walking, muscle up progression, rope climb ect...

WOD:
3 Rds
20 Double unders
10 squat cleans
8 burpees
4 muscle ups ( 4 pull ups and 4 dips)

7/15 WOD

Challenge: Deadlift 5-5-4-4-3-2-2

WOD: 20 Min AMRAP
200 M Run
200 M Row
400 M Run
400 M Row
600 M Run
600 M Row ect... Ladder keeps going till time runs out 

7/14 WOD

Challenge: Tabata Hand Stand Push ups

WOD: EMOM for 15 minutes
10 med ball slams (Pick a weight you can stay consistent)
5 burpees

Monday July 13th

Challenge: 15 min to work on squat snatch.

WOD: 21-15-9
Power snatch
Chest to bar pull ups

7-10-15 WOD

8 Min Amrap

10 Deadlifts

12 Ring Dips

200 m Run

Challenge: Tabata Knee 2 Elbow

7-9-15 WOD

3 RFT

10 Dumbbell Thrusters

15 Box Jumps

20 Jumping Lunges w/ Dumbbells

Challenge: Back Squat 5x4x3x2x2x2 No excessive pausing. One breath at top, or set is over.

7-8-15 WOD

3 Rounds

Row 500m

15 Burpees

1:1 Rest

Challenge:

3 Rounds for Quality

Reverse Snow Angels X 6

30-50 Du’s

L-Lit Dead Hang 20-30 Seconds or 15 Straight Leg Raises Above 90 degree (like a halfsie TTB) Kip OK

7-7-15 WOD

21-15-9

TTB

Strict HSPU

*15 Min Cap

Challenge: 7X1 Split Jerk Work Up to a Heavy Single - Pause in receive before recovering

*15 Min

7-6-15 WOD

For Time:

400m Med Ball Carry

Then 3 Rounds

15 Med Ball Cleans

20 Med Ball Sit Ups

18 Wall Balls

Then 400M Med Ball carry Buy Out

Challenge: Tababa Gobblet Squats w/ KettleBell

7-3-15 WOD

7 Rounds

Run or Row 200

10 Wall Balls

Challenge: Back Squat 7x2 w/ 4 second hold at bottom. Remember count, one one thousand two one thousand, get the tempo. Neutral Spine. Perfect Low depth. Don’t go too heavy and loose positioning or quality of vertical drive out of the bottom of squat. Goal is tempo and positioning with a heavy load. Try to improve 2-5% of previous weeks load.

7-2-15 WOD

5 RFT

20 Push Ups Palm Flash

20 Du’s

20 Ab Mat Sit Ups

Challenge: Tabata V-Ups

*Athlete note: If you completed Wednesday’s wod Consider taking today as a rest day or Mobilize in the Gym.