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Cleans
31st July 2010
Level 0/1 Level 2+
Keep on truckin’
30th July 2010
With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
DLs and PUs
28th July 2010
Level 0/1 Level 2+ Then…
Partner WOD
27th July 2010
3 rounds:
Each partner completes row while the other completes burpees, alternate 3 times.
“Frelen” (mod.)
26th July 2010
Three rounds:
Rest day
25th July 2010
It’s Sunday.
Deads and sandbags
24th July 2010
Level 0/1: Level 2+: All:
We Need One Score
23rd July 2010
Do as many rounds as possible in 3 minutes of:
Complete 5 times. * scale appropriately
Presses and WOD
22nd July 2010
Level 2+: Level 0/1: All:
Rest day
21st July 2010
Practice your athlete level requirements.
Power snatches and box jumps
20th July 2010
Modified from CF Football. Complete for time:
Scale appropriately.
Squats and dips
19th July 2010
Level 0/1: Back squat: 5, 3, 1 Level 2+: Front squat: 5, 3, 1
3x 1200m run
18th July 2010
3x 1200m run Rest for 3-5 minutes between efforts.
Competition Day
17th July 2010
Today, we will complete three WODs in competition. WOD #1 is a 1RM strength test
Rest (technique) day
16th July 2010
Technique Day Practice:
Presses & Get-ups
14th July 2010
Level 0/1: Level 2+: 4x 5 (each) Turkish Get-up (KB/DB)
Rest
13th July 2010
Focus on your athlete level requirements.
Squats
12th July 2010
Levels 0 & 1 10 rounds:
Levels 2+ 10 rounds:
As many rounds…
11th July 2010
AMRAP in 10min:
2009 CF Games Qualifier WOD #1
10th July 2010
Level 0, 1 & 2 3 rounds:
* scale load appropriately Level 3 & 4 (Games Rx) 3 rounds:
Rest Day
9th July 2010
Rest Day In the gym:
Presses
8th July 2010
Level 0 & 1 10-9-8-7-6-5-4-3-2-1:
Level 2+ 10-9-8-7-6-5-4-3-2-1:
Rings, cleans & run
7th July 2010
Level 0, 1, 2 Athletes Five rounds for time of:
Level 3 & 4 Athletes Five rounds for time of:
Squat
6th July 2010
Front squat: 5, 5, max (Intermediate/advanced) 3 x 60 sec handstand hold (make up total time to 60 sec if unable to hold continuous) * less than six months at CFV
Rest day
5th July 2010
Today, pick one movement that kills you during a WOD.
Run!
4th July 2010
Run the half gasser (2x50m) every minute, on the minute, for 12 minutes. Record the time for each effort.
Barefoot foot strike
40-30-20
3rd July 2010
Five rounds for time of:
* sub for 120 single unders (if reqd.)
Kettlebells. Old school.
Thrusters & L-sits
2nd July 2010
Thruster: 1, 1, 1, 1, 1. 3x Max L-Sit holds (paralettes or rings).
Rest day
1st July 2010
Rest Day. Practice something that you know needs practice! Need an idea? How about: handstands, pistols, overhead squats, snatch pulls, kipping pull-ups…? |
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