Friday – 102414 – FOT Prep (19/31)

Union Fitness CrossFit:

Mobility: 
10 Minutes – lower body
10 Minutes – upper body

Choose exercises that are appropriate to your needs. Do not work alone. Partner with somebody who can help keep you on task and focused.

EMOM – 7 Minutes:
6 Thrusters (165/108)

After the last few days, this is going to be a challenging bit of work. As with any situation, but in particular, those in which your body is already fatigued, the more efficiently you can move, the better you’ll be.

Be mindful of where you drive from – about 85% of the way up. Be mindful of where your weight is and where it is going – we want to move in a vertical a line as possible. Be mindful of how you bring a bar down for the following rep – shoot the elbows through to a legitimate rack position, let the weight guide you, not smash you down into the squat.

Mobility:
Lacrosse Ball Snow Angels – 25 total reps

Union Fitness Weightlifting:

Drop Snatch:
3 x 3

Snatch (from power pos.):
3 x 3 @ 70%
1 x 2 @ 75%

Snatch (from above knee):
1 x 2 @ 70%
1 x 2 @ 75%
3 x 1 @ 80%
1 x 1 @ 85%

Snatch Pulls:
2 x 4 @ 90%
3 x 2 @ 100%

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 102214 – FOT Prep (17/31)

Union Fitness CrossFit:

Mobility: 
BB Quickie
Banded OH Stretch
Tricep Smashing

OHS: 
10 Minutes to establish a 1RM from rack

Hang Snatch (from hip):
5 x 3

10-8-6-4-2 Reps for time:
Deadlift (275/183)
Front Squat (185/133)

2K Row (recovery pace)
Men: 2:00/500
Women: 2:10/500

Mobility: 
Scapula/Thoracic Smashing
Lat Smashing

Union Fitness Weightlifting:

Jerk Dip (2 second hold) + Jerk:
1 + 1 @ 60%
1 + 1 @ 65%
1 + 1 @ 70%

Clean and Jerk:
2 + 2 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%

Front Squat:
1 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
1 x 3 @ 80%

Clean Pulls:
2 x 4 @ 90%
3 x 3 @ 95%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 102114 – FOT Prep (16/31)

Union Fitness CrossFit:

Mobility:
10 Minutes of mobility free-for-all – fix what ails you

EMOM – 7 Minutes:
5 Shoulder to OH (185/133)

“Rabbits”

For the following 8 rounds of work, you will be partnered up with another athlete of comparable work capacity. In round one, partner A will be given a four rep lead before partner B begins. For the second round of the first cycle, partner B will get the four rep lead. In cycle two (the second four rounds), alternate the order so that partner B starts with the four rep lead.  Time is irrelevant, competition is all the matters. If you start with the four rep lead, you better fight to preserve them with all your might. If you start behind by four reps, you better do everything in your power to close that gap and pull ahead.

To be clear, there is a two minute rest period between rounds, and a three minute rest period to set up for the subsequent cycle of work.

2 Rounds:
21 WB Shots
15 KB Swings (72/53)
9 TTB

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds:
21 Box Jumps (32/28)
15 OHS (115/83)
9 C2B Pull-ups

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds:
21 Thrusters (95/63)
15 Burpee Box Jump Overs (24/20)
9 Muscle-ups

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds: 
21 Ground to OH (75/53)
15 HSPU (4″ deficit)
400 M Run

Rest 2 minutes between rounds.

Union Fitness Weightlifting:

Press in Split:
3 x 3

Power Clean and Jerk:
3 x 3 + 2 @ 80%
3 x 2 + 2 @ 85%

Jerk:
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
3 x 2 @ 85%

Post thoughts and results to comments and beyond the whiteboard.

Monday – 102014 – FOT Prep (15/31)

Union Fitness CrossFit:

Where Possible:
800 M Run
20 Burpee Box Jump Overs (24/20)
400 M Run
20 Burpee Box Jump Overs (24/20)

PM:

Mobility:
Banded Hip Grinder
Handed Hip Flexor

Clean:
EMOM – 3 Min: 2-2-1 @ 70%-75%-80%
Rest 2 minutes
EMOM – 3 Min: 2-2-1 @ 75%-80%-85%
Rest 2 minutes
EMOM – 3 Min: 2-2-1 @ 80%-85%-90%
Rest 2 minutes

Back Squat:
3-2-1 @ 80%-82%-84%
rest one minute
3-2-1 @ 82%-84%-86%
rest one minute
3-2-1 @ 84%-86%-88%

Complete the 3-2-1 at a smooth but urgent pace. Change weight as thought the clock were ticking and only take as much rest/prep time as you absolutely need. Note split times on the 3-2-1 – work to keep the splits reasonably close.

For time:
30 Ring Dips

Mobility:
Spinal decompression – accumulate 5 minutes hanging from pull-up bar for allowing legs, hips and shoulders to sag

Union Fitness Weightlifting:

Sots Press:
3 x 3

Snatch Pull (above knee) + Snatch (above knee):
2 + 2 @ 70%
1 + 2 @ 75%
2 x 1 +1 @ 80%
2 + 2 @ 70%
1 + 2 @ 75%
2 x 1 + 1 @ 80%

Snatch Balance:
3 x 3 @ 80% (of OHS 1RM)

Back Squat: 
3 x 6 @ 75%
3 x 5 @ 80%

Post thoughts and results to comments and beyond the whiteboard.