Standard Class Monday
3:05-3:12 – CrossFit Dodgeball
3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70%
3:30-3:50- Partner WOD:
30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps—even strict, chest-to-bar, L-sit if you can do it)
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes: 10 Burpees View full article »
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Sunday:
2 mile time trial
Monday
Warm-up/Drills
Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall. Fall by moving hips forward over balls of the feet. Maintain springiness position as you fall forward keeping ankles loos. Catch yourself with your hand. Repeat until you are comfortable letting go and falling.
Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Change of support drill: 10x each leg; finish w/ 20m jog focus on pulling
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Standard Class Monday
3:10-3:20- Toe-touch game
3:20-3:25- Instruct plank
3:25-3:50- Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again. Switch every minute.
3:55-4:05- Hip Mobility View full article »
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Great job everyone! This year’s competition was really exciting with the top 3 spots coming down to the final event.
The top 10 women from the annual event are: View full article »
Congratulations to all the guys who competed this year.
For the first time, we had 2 men total over 1,000 lbs! And 2 others are knocking on the 1,000 club door with a 980 and 995 total. A couple new school records were made as well. We’re looking forward to seeing what you guys can do next year!
Here are the results:
Power Lifting Meet Results_2019
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Monday 12/9– Women
Skill Practice: 10 minutes
12 min. to find 5RM back squat
WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
Mobility: 10 min squat archetype
Monday 12/9 — Men
Squat EMOM for 10 min: 3@75 of 5RM [15 min.]
Press EMOM for 10 min: 3@75 of 5RM [13 min.]
Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7 [10 min.]
9 rounds for distance: Run 15 sec; rest 45 sec. [12 min.] View full article »