Strength and Skill Work
Back Squats
Using last weeks weight increase reps by one then go to failure on last set, have a spotter. (90% One Rep Max)
4-4-4-4- As Many as Possible
Rest at least 3 minutes between each set.
Shoulder Press
3 Sets of 5 - increase weight each round
Turkish Get Ups (TGU)
5 Rounds
5 TGUs on one arm, rest 45 seconds, 5 TGU other arm, rest 45 seconds, continue next round
Use the same weight throughout TGUs, challenge yourself. Good instructional video below.
Double Unders - 10 minute practice
As many unbroken as possible, try to beat Mondays record.
Todays WOD is all strength and skill work, make it count.
Record this time for future reference. A lot of people pick and chose what they want to do for Cross-Fit, but don't forget the point of Cross-Fit is not to be a body builder. While we want to increase our strength, we are equally concerned with increasing our muscular endurance and cardiovascular limits.
Scale the weight as necessary, but this should be heavy. Use the 15 foot rope outside the gym. If you cannot rope climb, do 10 rope stand ups. (Sitting on the ground use your arms to climb the rope to the standing position.)
Spend 10 minutes working on your double unders. Try to do as many unbroken as possible. This is an important skill for Cross-Fit workouts and there is no real substitute for the movement.
Strength
Bench Press - Using last weeks 90% one rep max, increase reps by two, use a spotter.
5-5-5-5-5
WOD
4 Rounds
- 15 Wall Balls
- 200 meter run
- 15 Pull-ups
Rest 3 minutes between each round
Each round should be an all out sprint, use the rest time to catch your breath.
FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE!!!
JT
21-15-9 reps, for time: Handstand push-ups Ring dips Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Thursday, July 18, 2013
07-18-2013
SWOD (Strength Workout Of the Day)
Back Squats (90% of 1 Rep Maximum)
3-3-3-3-3
REST 5 MINUTES
WOD (Workout Of the Day)
As Many Rounds As Possible (AMRAP) in 12 minutes:
10 Push-ups
10 Box Jumps
400 meter run
Wednesday, July 17, 2013
07-17-2013
SWOD (Strength Workout Of the Day)
Dead Lifts (90% of your 1 Rep Maximum)
3-3-3-3-3
REST 5 MINUTES
WOD (Workout Of the Day)
For Time:
100 Burpee to Pull-ups
Tuesday, July 16, 2013
07-16-2013
SWOD (Strength Workout Of the Day)
Overhead Shoulder Press (90% of your 1 Rep Maximum)
3-3-3-3-3
REST 5 MINUTES
WOD (Workout Of the Day)
As Many Rounds As Possible (AMRAP) in 15 minutes:
10 Hand Cleans (135 lbs. for Males/ 75 lbs. for Females)
10 Push Press
10 TTB (Toes To Bar)
*** Transition from Hand Cleans to Push Presses should be unbroken if manageable, as weight prescribed for Hand Cleans is also the prescribed weight for Push Press.
Monday, July 15, 2013
07-15-2013
SWOD (Strength Workout Of the Day)
BENCH PRESS (90% of 1 Rep Maximum)
3-3-3-3-3
REST 5 MINUTES
WOD (Workout Of the Day)
FOR TIME:
21-15-9
OVERHEAD SQUATS (95 LBS. FOR MALES/ 65 LBS. FOR FEMALES)
WALL BALL SHOTS (20 LBS. FOR MALES/ 10 LBS. FOR FEMALES)
Strength: Front Squats, 3x5 then Back Squat, 1 set of 15-20 reps *Pick a weight that is a challenge but still able to hit 15 reps minimum. Aim for unbroken set.
WOD: 21-18-15-12-9-6-3 reps of each: Ring Dips Toes To Bar Push ups