CrossFit Quantum

Hello April!

Gymnastic Skill

Complete 3-4 Rounds
L1:

5 Kip Swings
5 sec L-Sit Progression  (tuck holds)

L2:

5 Ring Inverts
10 sec L-sit

L3:

5 Skin the Cats (tempo: 3/2/3/2)
15 sec L-sit on rings

OR

Work kipping pull-up mechanics

Metcon:

5 Rounds for Time of:

10 Overhead Squats (boys 95#/girls 65#)
10 DB Push Press (45% . . . → Read More: Thursday April 1, 2010

Bye Bye to March!

Warm Up:

2 rounds of:

10-12 Wall Slides
10-12 Y’s
10-12 Face Pulls (band over head)

Strength: 2RM Push Press

3-4 Warm Up Sets

L1: 3-3-3 (all at same weight)

L2/3: 2-2-2 (working up to 2RM)

MetCon:

3 Rounds for Max Reps of:

60 sec Chest to Bar Pull Ups
30 sec Rest
60 sec Wall Ball
30 sec Rest
60 sec Push Ups
30 . . . → Read More: Wednesday March 31, 2010

Warm Up:
2 Rounds of:

10-15 squat therapy against wall
10-15 squat with band around knee

Strength: Front Squat 3RM
4-5 Warm-up Sets
L1: 5-5-5  at same weight for each work set
L2/3: 3-3-3 increasing weight with each work set to 3RM

Metcon
5 Rounds:

15 Thrusters @ 45-50 of 3RM Push-Press
15 Box Jumps
Rest . . . → Read More: Tuesday March 30, 2010

Part 1: BODYWEIGHT STRENGTH ENDURANCE BENCHMARK TEST

Max Kipping Pull-ups.
If using a band, note what band. The set ends when the athlete drops from the bar OR when they rest for more than 3 seconds between reps.

Part 2: Gymnastic Skill

L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts
L2: 3-4 sets: Tripod/Frog . . . → Read More: Monday March 29, 2010

Strength

3-4 Rounds

Ring Rows (weighted or unweighted) in 6-8 rep range
rest 45sec
Ring Dips (weighted or unweighted) in 6-8 rep range
rest 90sec

Metcon

5 Rounds for Time

100m run
10 push-ups
100m run
15 . . . → Read More: Saturday March 27, 2010

Form Friday

Strength:

Level I: Deadlift 3 sets of 5RM (same weight across work-sets)

4 warm-up sets: 5-5-5-5
3 Work-sets: 5-5-5

Level II/III: Hang Power Clean 3RM
Work up to a heavy 3RM

4-5 Warm-up sets: 5-5-5-3-3
3 Work Sets: 3-3-3

Form/technique is KEY. If form is failing, back off the weight. The road to beautiful, heavy O-Lifts begins with killer form.

During rest period:

5x jump . . . → Read More: Friday March 26, 2010

Your Logbook…don't leave home without!

Who has been keeping their log book up to date?! Hopefully all of you!

Warm Up:
2 Rounds

10-12 wall slides
10-12 Y’s
10-12 Face Pulls with light band

Strength: Push Press 3RM
4-5 Warm-up Sets
L1 – 3 work sets at same weight
L2/3 – 3 works sets working up to heavy 3RM

Metcon:
10min AMRAP

50% of max ring dips . . . → Read More: Thursday March 25, 2010

Do you remember your 1RM from last week? LOG IT KIDS!

Metcon Wednesday!

Skill Work:

Double Under Progression (if you’re still jumping singles…this one is for you!)

OR

6 sets: 10-15sec L-sit holds on bar or rings

Metcon:
6 Rounds for Time:
10 Pull-ups
5 Deadlift @ . . . → Read More: Wednesday day March 24, 2010