S3 Conditioning - Strength/ Speed Ladders

Oh my, was it ever HOT this morning at 11am at CrossFit for this one!  We made it, though=)


WARM-UP:
1-2-3-4-5 x (5 rounds of increasing reps of ea. exercise):
*Samson Lunge R and L
*Inchworm to Push-Up
*Prisoner Squat + Torso Twist R and L


STRENGTH/ SPEED LADDERS:
#1:
*10-8-6-4-2 x (5 rounds of increasing reps): KB Clean and Jerk (1/2 reps R arm, then 1/2 reps L arm)
*100m Run b/w ea. set of KB Clean and Jerk

#2:
*10-8-6-4-2 x DB Man Maker
*150m Row b/w ea. set of Man Makers

#3:
*10-8-6-4-2 x Dead Hang Pull-Up
*50 x Double Under b/w ea. set of Pull-Ups (sub: 150 jump rope singles)

#4:
*10-8-6-4-2 x 3-Slam Slurpee (3 slam squats, hop out to plank atop SB, push-up, hop in, stand)
*100m Run b/w ea. set of Slurpees

Harris Athletic Conditioning (Sat 9am) - Half Outdoors/ Half Indoors

Equip: Partner, Shared High Bench, Shared Heavy DBs, 1 Mat per person

WARM-UP:

*1 min. x Squat-Thrust (hop out to plank, hop in, stand)

*1 min. x Jacking Squat-Thrust (jack feet in plank and once standing)

*1 min. (30 sec.) x Single-Leg Squat-Thrust

*1 min. x Sumo Squat-Thrust

----->Jog outside to pavilion w/ 1 mat per person

OUTDOOR RUN DRILL:

*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R leg, then 1/2 reps L leg)

*200m Run

*10-8-6-4-2 x Deck Squat to Vertical Jump (mod: tuck roll to jump)

*100m Run

INDOOR PARTNER MET CONS:

*count your reps!!!; hold yourself accountable to matching/ beating your total in round 1 throughout the entire set

*P1 does 1st exercise w/ 1 piece of equipment; P2 does 2nd exercise w/ other equip., then switch at the 1 min. mark

SET #1:

4 Rounds (11 min.) -

*1 min. x max reps DB Squat Clean

*1 min. x max reps High Box Jump

*1 min. REST

SET #2:

4 Rounds (11 min.) -

*1 min. x max reps DB Burpee

*1 min. x max reps Lateral Hop Over Bench (mod: lateral hop up to box/ down/ up other side)

*1 min. REST

S3 Conditioning: Another 20 to 2 by 2's

WARM-UP:
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
5 x Push-Up b/w every set of Squats

Dynamic Stretch
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20-18-16-14-12-10-8-6-4-2 x Wall Ball (14 lb.)

5 x Pull-Up b/w every set of Wall Balls

Tripod Sprint:

3 Rounds -

100m Run Sprint

10 sec. rest b/w rounds

20-18-16-14-12-10-8-6-4-2 x All-4s Plank Hop (hands and feet hop of ground simultaneously)

5 x Weighted Deck Squat (Dynamax Ball held overhead) b/w every set of Plank Hops

Tripod Sprint (same as above)

20-18-16-14-12-10-8-6-4-2 x 1DB Swinging Broad Jump

5 x Burpee b/w every set of Broad Jumps

*Three cheers for the new giant fan in our non-air conditioned S3 gym!!!!!

"I'm Thinking of a Number Between 1 and 10, Can You Guess What It Is?"

WARM-UP:
3 Rounds -
*30 sec. x Jumping Jack
*30 sec. x Power Jack
*30 sec. x Plank Jack (challenge: Jacking Push-Up)


----------> outside to 7th floor of Piedmont Row parking deck

SET #1:
3 Rounds -
3 x Hill Sprint (down and back up hill = 1)
30 x Squat-Thrust (for speed)
30 ea. leg x (Weighted) Single-Leg Low Box Jump (@ curb)(challenge: w/ DBs hanging)

SET #2:
3 Rounds -
3 Laps around lot
30 x Side-to-Side DB Ground-to-Overhead
30 x Lateral Moving Lunge Jump


SET #3: (we didn't get through this one!...ran out of time)
*3 x 50m Fwd. Run there/ 50m Bkwd. Run back
*30 x DB Push Press
*30 x alternating Uneven-Hands Push-Up (one hand slightly in front of the other - push-up - switch hands)

S3 Conditioning - Strength and Row Pairings

Equip A: Rower, Heavy DBs (25s for erin), Light Slam Ball (10), KB (1.0)

WARM-UP A:

3 Rounds -

*100m Row

*5 x Toe Hold Squat Stretch

Strength Pairing #1:

5 Rounds -

10 x DB Thruster

10 x Pull-Up

-1 min. to finish once first person completes assignment

Row Work:

3 Rounds -

200m Row

20 x Squat Jump

Strength Pairing #2:

5 Rounds -

10 x DB Squat-Thrust

10 x Hanging Knees-to-Elbow (challenge: 10 lb. Slam Ball squeezed b/w knees)

-1 min. to finish once first person completes assignment

Row Work:

3 Rounds -

200m Row

10 x Burpee

Strength Pairing #3:

5 Rounds -

10 x KB Swing

10 x alt. Single-Arm KB Sumo Deadlift High Pull

-1 min. to finish once first person completes assignment

Preview of Siskey Total Strength (Wed 9:30am) - 30 Minutes of WORK In 37.5 Minutes

"30 Minutes of WORK In 37.5 Minutes"

WARM-UP:

8-6-4-2 ea. x (focus = form, NOT speed)

*Squat-Thrust

*Right Leg: Single-Leg Squat-Thrust

*Left Leg: Single-Leg Squat-Thrust

*Sumo Squat-Thrust

MAIN SET:

1) Demonstrate/ Do Together: 5 reps of ea. of the 10 exercises

2)

3 Rounds - (37.5 min.)

1 min. x ea. exercise; 15 sec. REST b/w exercises

1. KB Swing
2. Bottom-Up KB Thruster
3. Single-Arm KB Sumo Deadlift High Pull (alternate arms ea. rep)
4. Right Leg: Front Rack DB Step-Up
5. Left Leg: Front Rack DB Step-Up
6. Shoulder-Tapping Decline Push-Up (mod: @ incline)
7. Supine Leg Drop + Chest Press (mod: no chest press, hands beneath low back)
8. Elbow Plank + 1DB Pass-Under
9. Right Arm: KB Burpee-Deadlift
10. Left Arm: KB Burpee-Deadlift

3)
? 5 Minute FINISHER ?:

1 min. x ea. exercise; 15 sec. REST b/w exercises

1. Squat-Thrust
2. Right Leg: Single-Leg Squat-Thrust
3. Left Leg: Single-Leg Squat-Thrust
4. Sumo Squat-Thrust

The Silent Leg Killer

Today's S3 Conditioning class obviously trained endurance, but what wasn't so obvious (until we were mid-way through the whole thing) was what a leg KILLER it ended up being!

Equip: Parallette, Heavy Dumbbells (20 lb.), Slam Ball (20 -30 lb.), (optional (if this piece of equipment is available to you): GHD)

Course #1:
4 Rounds of Descending Reps -

Start @ back wall:

*40-30-20-10 x Lateral Hop over parallette (mod: jump over 1 DB)

*DB Bear Crawl to front of room

*40-30-20-10 x Slam Squat (option B: GHD Hip Extension http://www.youtube.com/watch?v=_1LTTPXw3lg&feature=related see the 9 min. mark)

*100m Run to dumpster

*40-30-20-10 x OH alt. Lunge (Jump)

*100m Run back to gym 

*DB Bear Crawl to back of room

Course #2:

3 Rounds of Descending Reps -

30-20-10 x Ring Row

*Bkwd. DB Bear Crawl (from back to front of room)

*30-20-10 x Slam Ball Goblet Squat (option B: GHD Sit-Up http://www.youtube.com/watch?v=j8n9th6TPI0) 

*200m Run to bottom of driveway

*30-20-10 x Push-Up + alternating Shoulder Tap

*200m Run back to gym

*Bkwd. DB Bear Crawl to back of room

Teamwork at S3 Conditioning

"TAKE ONE (OR MORE!) FOR THE TEAM"

Equip: Barbell (55 - *75 lb.), DBs (10 - *15 lb.), mid-low Box (12” - *16”)

WARM-UP:

Tabata: 20 sec. x Run; 10 sec. x Plank Hop In

20 TOTAL TEAM ROUNDS of: 

*as a group, we must complete x# total rounds (4 x the # of people in class = total rounds) of a superset of exercises w/ assigned reps, grab a chip from the pile in the center of the room (# chips = # total team rounds to complete) ea. time you complete a round, we stop when all chips are gone

*we had 5 people in class this morning, so we had 20 total team rounds to complete of each superset

*10 x Barbell Burpee-Deadlift (bar)

*10 x Behind-the-Neck Thruster (bar)

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20 TOTAL TEAM ROUNDS of:

*10 x Weighted Box Jump (w/ DBs hanging @ sides)(mod: 10 ea. x Front Rack Step-Ups)

*10 x Pull-Up

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20 TOTAL TEAM ROUNDS of: 

*10 x Hang Clean 

*10 x Front Squat

*100m Weighted Run (w/ 1 DB held centered @ chest)

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20 TOTAL TEAM ROUNDS of:

*10 x Bar-Facing Burpee (burpee to broad jump over barbell)

*10 ea. leg x Plyo Switch Steps (challenge: w/ DBs hanging)

Erin's Schedule for week of 6/25 - 7/1

• Monday (6/25); 9:45am - WOD (CROSSFIT S3)
• Monday (6/25); 11am - S3 Conditioning
• Monday (6/25); 12pm - WOD (CROSSFIT S3)
• Tuesday (6/26); 9:45am - WOD (CROSSFIT S3)
• Tuesday (6/26); 11am - S3 Conditioning
• Tuesday (6/26); 12pm - WOD (CROSSFIT S3)
• Wednesday (6/27); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (6/28); 9:45am - WOD (CROSSFIT S3)
• Thursday (6/28); 12pm - WOD (CROSSFIT S3)
• Friday (6/29); 5:45am - Athletic Conditioning (Harris Express YMCA)
• Friday (6/29); 9:45am - WOD (CROSSFIT S3)
• Friday (6/29); 11am - S3 Conditioning
• Friday (6/29); 12pm - WOD (CROSSFIT S3)
• Saturday (6/30); 9am - Athletic Conditioning (Harris YMCA - gymnasium)
• Saturday (6/30); 11am - S3 Conditioning
• Sunday (7/1); 3pm - Total Strength (Siskey YMCA - Room 2)

"Twenty to Two by Twos" - S3 Conditioning

Equip: Dynamax Ball (14 lb.), Plyo Box (20 - *24"), Heavy DBs (10 - *20 lb.)

WARM-UP:

*400m Run

*Dynamic Stretch

MAIN SETS:

1)

20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)

Between ea. set of Air Squats: 5 x Push-Up 

Tripod Sprint: 

3 Rounds -

*100m Run Sprint

*10 sec. Rest

2)

20-18-16-14-12-10-8-6-4-2 x Box Jump

Between ea. set of Box Jumps: 5 x K2E

Tripod Sprint: 

3 Rounds -

*100m Run Sprint

*10 sec. Rest

3)

20-18-16-14-12-10-8-6-4-2 lengths x 10m Shuttle Sprint

Between ea. Run: 5 x DB Thruster (challenge: Jumping)

Tripod Sprint: 

3 Rounds -

*100m Run Sprint

*10 sec. Rest

FINISHER:

10-9-8-7-6-5-4-3-2-1 x Wall Ball

Between ea. set of Wall Balls 5 x Burpee

S3 Conditioning Version of "The Five"

WARM-UP: “The Five” #1:

5 Rounds

1. 5 x Jumping Jack
2. 5 x Air Squat
3. 5 x Hand Release Push-Up
4. 5 x Sit-Up
5. 5 ea. x Lunge

“The Five” #2: (use DBs w/ ea. exercise)

5 Rounds -

1. 5 x Sumo Jack
2. 5 x Front Squat
3. 5 x Renegade Row
4. 5 x Sit-Up to Shoulder Press
5. 5 ea. x Overhead Lunge

“The Five” #3: (use barbell w/ ea. exercise)

5 Rounds -

1. 5 x Hang Power Snatch
2. 5 x Thruster
3. 5 x Bar-Facing Burpee
4. 5 x Toes2Bar (hanging from pull-up bar)
5. 5 ea. x Front Lunge

“The Five” #4: (use DBs w/ ea. exercise)

5 Rounds -

1. 5 x Double-Arm DB Power Snatch
2. 5 x Squat Clean
3. 5 x Jack Push-Up (challenge: Jack Burpee)
4. 5 x Chest Press + Double Leg Drop (laying on your back)
5. 5 ea. x Weighted Lunge Jumps (w/ DBs hanging)

“The Five” #5: (use barbell w/ ea. exercise)

5 Rounds -

1. 5 x Overhead Squat
2. 5 x Squat Clean
3. 5 x Push-Up + Double-Footed Lateral Hop over end of barbell
4. 5 ea. x Side-to-Side Tuck-Ups (on the floor)
5. 5 ea. x Overhead Lunge

This Morning's 5:45am Harris Express 5:45am Athletic Conditioning

6 min. UNBROKEN...OR ELSE!

WARM-UP:

3 Rounds -

*30 x Jump Rope Singles

*3 x Toe Hold Squat Stretch

*3 ea. x X-Body Push-Up (mod: X-Body Plank, no push-up)

MAIN SET:

-6 min. AMRAPs (1 exercise for 6 min. straight); w/ an alternative exercise for “breaks”

-every time you move away from unbroken reps, you must go to the secondary move 

#1: Squat Hold + Hammer Curl to Stand and Hammer Curl

*Every time you break/ pause: 200m Sprint

2 min. REST

#2: DB OH Walking Lunge 

*Every time you break/ pause: 10 x Plank Row

2 min. REST

#3: Traveling Jump Rope Singles

*Every time you break/ mess up: 5 x Burpee

2 min. REST

#4: Mountain Climb

*Every time you break/ pause: 10 x 1DB Swinging Traveling Broad Jump

2 min. REST

#5: 1DB Weighted Shuttle Run

*Every time you break/ pause: 10 x 180 Tuck Jump (mod: no tuck)

2 min. REST

#6 (only 3 min. long): Burpee

*Every time you break/ pause: 100m Sprint

Brilliant S3 WOD Today - Designed by Eric White

This WOD was too good/ awful not to share here on the blog.  My fellow S3 trainer, Eric White, programmed this one.  You kicked my tush, Eric!

(Equipment: Slam Ball (Rx = 30 lb. for men, 20 lb. for women)

3 Rounds (36 min.)(record total reps of Slam Squat ea. round...total them up at the end)
1 min. AMRepAP
100m Run, then max Slam Squat (w/in 1 min.: run 100m, then complete as many SS as possible)
Rest 1 min.
2 min. AMRepAP
200m Run + max Slam Squat
Rest 2 min.
4 min. AMRepAP
400m Run + max Slam Squat
Rest 3 min.

(solid goals ea. round: 1 min. AMRAP ~20 reps, 2 min. AMRAP ~40 reps, 4 min. AMRAP ~60 reps)

Above: Eric - the brain behind this WOD

Siskey Total Strength - Today 9:30am

“ROY”

Equipment: 2-Riser Bench, Mat, Heavy Dumbbells

WARM-UP:

5 Rounds of Increasing Reps -

1-2-3-4-5 x 

*Samson Lunge R and L (2 lunges per rep)

*Inchworm Out - Push-Up - Inchworm In

*Prisoner Squat + Torso Twist R and L (2 squats per rep)

#1:

5 min. AMROIRAP of:

“As Many Rounds of Increasing Reps As Possible” (start @ 1 rep ea., increasing by 1 rep ea. round)

*Renegade Row (push-up-row R + push-up-row L = 1 rep)

*DB Thruster + Front Kick (thruster + R kick + thruster + L kick = 1 rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):

*Hollow Body Hold (mod: hands beneath tush, bent knees)

*Plank Hold (mod: on elbows, on knees)

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#2:

5 min. AMROIRAP of:

*(Front Rack) Elevated Lunge + Knee Drive (R and L = 1 rep)(mod: no DBs, on floor)

*(Weighted) Deadlift Box Jump (mod: no DBs, step up, deadlift, etc.)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):

*Hollow Body Hold + alt. Knee-In (mod: hands beneath tush, bent knees)

*Plank Hold + alt. Knee-In

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#3:

5 min. AMROIRAP of:

*(Weighted) Single-Leg Burpee (no jump)(**mod:@ incline!!)(R and L = 1 rep)

*Squat Hold + Hammer Curl - Stand + Hammer Curl (2 curls per rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L arm working):

*Incline Plank Hold + Single-Arm DB Row (rowing arm hangs off of bench)

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#4:

5 min. AMROIRAP of:

*Split Squat Snatch (R and L = 1 rep)(mod: step back lunge + thruster)

*Lunge-Lean-DB OH Extend (R and L = 1 rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L leg working):

*Knees-to-Elbows Tuck Jump (mod: alt. Single-Leg Knee-to-Elbow March)

*Seated Knees-to-Elbows

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FINISHER:

5 Rounds of Increasing Reps -

1-2-3-4-5 x 

*alt. Lunge Thruster (R and L = 1)

*Spiderman Push-Up (R and L = 1)