Jerk blocks provide an elevated surface to drop the weights back onto when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.
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CrossFit WOD for Thursday 12/7
establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk
rack jerk 6×2
3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round
200 banded lat pulls, red/purple
HIIT WOD – 12pm
Long Interval
Every 5 mins for 25 mins
20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees
HIIT WOD – 5:30pm
Long Interval
Joint Mobility
Game: Partner crab races
1:15 Stations
-Rower
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest
James S at the bottom of a handstand pushup (HSPU)
Today we sample one of our CompEx classes and see what it’s like: the goal of these classes is more on work, less on skill development. Completion of the standards is paramount, how you complete it is up to you. The volume involved means that you can potentially do a lot of work multiple times with little recovery in between efforts.
every 90 seconds for 18 minutes: power snatch + push press + snatch
then
3 rounds for time:
6 bar muscle-ups
30 wall ball, 20/14lbs to 10/9′
Performance does 5 rounds for time.
Post time to whiteboard!
CompEx WOD
MFT #1338
HIIT WOD – 12pm
Short Interval
BREATH
:45 work, :15 rest
– Assault Bike
– Rower
– Ladder: Two In, Two Out
– MB Stutter Bucket Throw
SHOULDERS
:40 work, :20 rest for 16:00
– farmer’s walk
– sandbag drag, pull
– waiter’s walk
– CS ATYT
50-40-30-20-10
calorie rows
banded lat pulldowns
HIIT WOD – 5:30pm
Short Interval
warm up #1 (4 min)
TABATA 20sec on/10sec off
1) push up w/ shoulder tap
2) jumping lunge + air squat
warm up #2 (4 min)
TABATA
1) agility ladder left/right
2) sit up + russian twist
workout #1 (3 rounds) (approx 9 min)
1 – ramp sprint
5 – hanging knee tucks
9 – slam ball over bar
5 – slam ball sit ups
1 – burpee + slam ball
workout #2 (4 rounds) (30 sec on / 10 sec off) per station (approx 10 min)
station 1 (light dbs) – bent over db lat raise + db strict press
station 2 (medium dbs) – db swing
station 3 (heavy db) – db squat
station 4 – burpees
The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!
If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.
Today is an example of what it’s like in a HIIT Class (Short Interval)
A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks
B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders
C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts
drags
Notes:
– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)
Since December is known to be a funky month as far as everyone’s schedule goes, we wanted to make sure you felt prepared as you continue reaching for your goals. As a gift to our athletes here is the programming for December.
We also want the community to be able to take the other styles of classes we offer: HIIT (high-intensity interval training) class, Kettlebell class, Gymnastics Strength class, as well as Competitive Exercise (“CompEx”) classes. And yes, attending those specific days will count towards some of your December BINGO boxes.
Continue reading if you want an in-depth look at this. Avoid if you know you’re a cherry-picker!
http://www.foundationcrossfit.com/wp-content/uploads/2017/11/FCFnov2017-150.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-30 20:19:232017-11-30 23:19:03Hang Cleans, Hang Snatches, Front Squats
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!
Gymnastics Strength WOD
Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills
for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through
HIIT WOD – 12pm
Short Interval
Bring Sally Up – pushup variation
EMOM for 7 minutes:
7-10 burpees
long ladder
ISO GONE BAD
1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest
Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!
Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
– The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.
http://www.foundationcrossfit.com/wp-content/uploads/2017/11/FCFnov2017-17.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-26 21:19:212017-11-26 21:19:21Last Week of November
Paul S
