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FUNCTION W.O.D. – 10/21/13: “Min-Rap (Scaled)”

A1. 5 x 5 Clean and Jerk @ 70% of 1 RM

 

B1. 4 x 6 Muscle Snatch (15). Scale-up in weight if you’d like, but DO NOT MAKE THE MOVEMENT HEAVY. Instead, practice the movement, mastering where the bar should be relative to the body at all times.

 

C1. 8 Min. AMRAP:

– 4 HsPU from a box;

– 6 Goblet Squats (20/12)

– 8 Push-Ups.

 

COOKIE: TABATA Hollow-Core Hold (V-sit, arms OH, toes pointed).

FUNCTION W.O.D. – 10/17/13:

A1. 5 x 5 Back-Squat. Add 5 lbs to session from 10/14 (80%)

 

B1. EMOTM, 16 MIN:

– THIS Min: Accumulate :20 V-Sit Hold;

– THAT Min: 4 x 44X2 Tempo Push-Ups

 

C1. 6 Rounds of the following:

– :20 Chin-Over Bar Pull-Up Hold

– :40 Rest

 

COOKIE:

– 2:00 Double-Under Practice

FUNCTION W.O.D. – 10/17/13: “Heave-Ho (Scaled)”

A1. 5 x 4 Deadlift @ 65%. Emhphasis is on shoulder, hip placement rather than load. Do not lift beyond skill level – coaches to advise.

 

B1. “Heave-Ho”. Two Rounds of the following:

– 2:00 Max-Rep Thrusters (75/55), followed immediately by:

– 2:00 Max-Rep Box Jumps (20″)

– 3:00 Rest

– 1:00 Max-Rep Thrusters (95/75), followed immediately by:

– 1:00 Max-Rep Weighted Step-Ups (25/15) to a box (20″)

– 5:00 Rest

FUNCTION W.O.D. – 10/16/13: “Bring Tape (Scaled)”

A1. 5 x 5 Front Squat @ 80%

  • NOTE: Primary emphasis is SKILL, not STRENGTH. If you are having trouble keeping the chest upright, scale with med-ball squats with ball held behind the head.

B1. EMOTM, 16 Minutes:

–  THIS Minute: 12 Knee-to-Elbow

– THAT Minute: 1 Wall-Walk-Up. Walk-up to a position of stability, brace, then return to the ground.

C1. Cookie: TABATA Plank Hold.

Function W.O.D. – 10/14/13: “Johnny-Jump(ed)-Up (Scaled)”

A1. 4 x 5 Hang-Clean @ 70% 1RM Clean. Emphasis on form, not absolute load.

B1. 5 x 5 Back Squat @ 88%. Descend to a box if necessary; use wall-ball for target depth.

C1.  2:00 Max-Rep Single-Jump-Rope, 2:00 Rest;

C2. 4:00 AMRAP, Max-Effort:

– 8 Dead-lifts (155/95);

– 12 Box Jumps (24″/20″)

C3. 4:00 Rest

C4. 4 x :30 Max-Rep Weighted Step-Ups (45/33) in back-rack position, w/ :30 Rest.