Thursday, December 3

Warm-up:

Row 400 meters

10 dumbbell cleans

10 PVC pipe shoulder pass throughs at bottom of the squat

10 Good mornings with PVC

10 medball cleans

10 jumping pull-ups or ring rows

10 kipping pull-ups or pull-up negatives (jump and lower slowly)

10 back extensions

10 hip extensions

 

Lift:

Power Clean

Work up to a max set 5

Touch and go at the bottom only

 

WOD:

3 rounds for time of:

25 hip extensions

Row 500

25 pull-ups

 

L1- Pull-up modifications: Elevated ring rows

L2- Rx

L3- Strict pull-ups

 

Olympic Weightlifting Rest Day

 

Wednesday, December 2

Warm-up:

Bear crawl 3 times around gym floor

10 Ring Dips

10 Pull-ups

10 abmat sit-ups

10 GHD sit-ups

10 Back extensions

10 hip extensions

 

Burgener warm-up with snatch grip.

 

Lift:

Squat Snatch

3-3-3-2-2-1-1-1

 

WOD:

AMRAP 20 mins:

10 Squat Snatch

10 Ring Dips

 

L1- choose weight and ring dip mods. Example: used jumping ring dips or ring dip negatives.

L2- 95/65lbs

L3- 115/85lbs

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

Workout:

Clean and Jerk – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean Pulls

80%x3

90%x3

95%x1

100%x1

find one rep max

 

Press with jerk grip in split stance

4×4

Gymnastics WOD

For ROUNDS

AMRAP 5 Minutes

 

Tuesday, December 1

Warm-up:

Run 400m

20 ring swings

5 HSPU with 3 abmats (use box for mods)

5 HSPU with 2 abmats

5 HSPU with 1 abmat

5 HSPU (kipping or strict) with no abmats

10 ring rows

10 push-ups

10 hip extensions

10 GHD sit-ups or Abmat sit-ups

 

Lift:

Bench Press

5-5-5

65%-75%-85%

 

WOD:

3 rounds for time of:

25 GHD sit-ups

Run 250

20 handstand push-ups

 

L1- Abmat sit-ups, HSPU modifications or regular push-ups. Double the reps for both abmats and push-up mod.

L2- RX’d (Kipping HSPU okay)

L3- Strict Handstand push-ups

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

 

Workout:

Power Clean – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Overhead Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

 

Gymnastics WOD:

FLEXIBILITY:

3 Minutes Of Super Couch Stretch

Monday, November 30

We are concluding our 12 week Olympic Weightlifting cycle this week. We hope that you have gained some strength and have some new PRs to record this week.  In December, we will focus mainly on powerlifting and getting back into the CrossFit side of things.  May you all have a blessed holiday season.  As we head into January, be looking out for some new changes to CrossFit SoCal.  We will be upgrading the site and providing an on-line/virtual coaching option that focuses on all fitness seekers no matter their current fitness status or goals.  More on this to come!

Monday

Warm-up:

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 burpees

10 low box jumps

10 medium box jumps

10 air squats

10 push-ups for good form

10 front squats with empty bar

 

Lift:

Back Squat

5-5-5

65%-75%-85%

 

WOD:

3 rounds for time of:

10 front squats

10 burpee box jumps

 

L1- choose weight and box height

L2- 135/95lb, 24”/20”

L3- 155/115lb, 24”/20”

 

Olympic Weightlifting Program ( Week 6-FINAL WEEK)

Warm-up:

Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3×3

 

Workout:

Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Snatch pull

80%x3

90%x3

2×3@100%

 

Back Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD:

For TIME

30-20-10 Repetitions Of:

 

FLEXIBILITY:

Friday, November 27

Warm-up

3 minutes of double under and triple under practice

10 air squats

10 back extensions

10 GHD/Abmat sit-ups

1 minute at bottom of squat (wide)

1 minute at bottom of squat (narrow feet together)

10 push-ups

10 ring push-ups

10 jumping pull-ups

10 chest to bar pull-ups

10 ring dips

Burgener warm-up with clean grip

Skill:

Muscle-ups and Pistol progressions

 

WOD

Team Chipper (2 players. Teams can be a combo of Modified and Rx athletes)

10 Buddy Handstand push-ups

20 Muscle-ups

30 Back Squats (135/95)

40 Pistols

50 Power Cleans (135/95)

60 Ring Push-ups

70 Back Extensions

80 GHD sit-ups

300 Double-unders

 

L1-modified (weight, exercises)

L2, L3 – RX

 

Olympic Weightlifting Program

 

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

Front Squat 3-2-1-1-1-1

 

Workout:

Snatch from Hi Hang + Above the knee power Snatch + Power Snatch from floor + Over head Squat= 1 rep

50%x3

60%x2

3×2@70%

 

Snatch Pulls

70%x5

75%x4

3×3@80%

 

Snatch grip Push-press 4×4

 

Gymnastics WOD:

For QUALITY

3 ROUNDS:

 

Thursday, November 26

Happy Thanksgiving

 

The Three Wise Men WOD (Veteran’s Day Tribute)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

 

 

Olympic Weightlifting

Active recovery day: walk, hike, bike, swim, skate, Turkey Trot

 

Wednesday, November 25

Warm-up

10 Burpees

10 Russian KB swings

10 American KB swings

10 Wall –ball shots

10 Wall ball 2-fers

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU or deficit

10 Kettlebell Sumo-deadlift High pulls

10 PVC pipe or barbell SDLHP

 

Skill

For 10 minutes: Handstand holds, handstand push-ups (attempt away from a wall), handwalking

 

WOD

AMRAP 5 MINS

3 Handstand Push-ups

6 Sumo-deadlift High-pulls

 

Rest 2 minutes

 

AMRAP 5 MINS

4 Thrusters

8 Pull-ups

 

Rest 2 minutes

 

AMRAP 5 MINS

5 Kettlebell Swings

10 Burpees

 

L1- choose weight and mods

L2- 75/55lb barbells, 1.5/1 pood

L3- 95/65lb barbells, 2 pood/1.5 pood

 

Olympic Weightlifting Program

 

Warm-up:

Clean lift offs 2×5

Tall Clean 3×3

 

Workout:

Back Squat

60%x4

70%x3

80%x3

85%x2

1 set of max reps at 80%

 

Clean and Jerk (2 second pause AKN on 1st rep)

60%x2

70%x2

2×2@80%

 

Snatch (2 second pause AKN on 1st rep)

50%x3

60%x2

70%x2

2×2@80%

 

Gymnastics WOD:

Flexibility:

2 rounds of
Pancake split (2 minutes)

Side splits (3 minutes each leg)

Pike stretch (2 minutes)

 

Tuesday, November 24

Warm-up

Run 400 meters

5 low box jumps

5 medium box jumps

5 high box jumps

5 ring swings

5 toes to rings

5 toes to bar

10 push-press with dumbbells

10 push-press with empty barbell

 

Skill:

Practice toes to bar –

Start with toes to rings
Progress to bar and try to string together multiple reps being as efficient as possible.

 

WOD

AMRAP 20 MINUTES

10 Push press

10 Toes to bar

10 Box jumps

L1- choose weight, box height and modifications

L2- 95/65lbs 24/20” box height
L3- 115/85lbs 30”/24”

 

Olympic Weightlifting Program

 

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

Workout:

Clean shrug above the knee + Power Clean from AKN + Power Clean from Floor + Push Jerk = 1 rep

50%x3

60%x2

3×2@70%

 

Clean Pulls:

75%x5

80%x4

3×3@85%

 

Jerk:

50%x3

60%x2

70%x2

2×2@80%

 

Gymnastics WOD:

 

PRACTICE for 10 minutes:

 

Monday, November 23

Warm-up

Row 400

Hold for a minute at bottom of squat

10 pull-ups

10 Hip extensions

10 GHD or Abmat sit-ups

10 air squats

10 med ball clean and jerks

10 Push-jerks with PVC

10 Split-jerks with PVC

Burgener Warm-up with Clean Grip

 

Skill:

Rope climb: Practice rope climb for 10 minutes. Work on reaching the next level.

With feet

No feet

L-sit

 

WOD

5 Rounds for time:

5 Squat Clean and Jerks

3 Rope Climbs

 

L1- choose weight and/or rope climb modification

L2- 135/95

L3- 155/115

 

Olympic Weightlifting Program Week 5

 

Warm-up:

Snatch Balance: 3-2-1-1-1-1

Muscle Snatch 3×3

 

Workout:

Snatch from Power + Snatch from Floor = 1 rep

50%x3

60%x2

70%x1

3×1@75%

 

Clean and Jerk from Power + Clean and Jerk from Floor

50%x3

60%x2

70%x1

3×1@75%

 

Gymnastics WOD:

For TIME

12-9-6 Repetitions Of:

Bar Muscle Up
Burpee

 

Friday, November 20

Warm-up

3 L-sits for time on rings or on paralettes

10 narrow grip pus-ups

10 wide grip push-ups

10 Russian KB swings

10 American KB swings

10 strict pull-ups on bar or rings

10 L-sit pull-ups on bar or rings (or knee up)

Practice pistol progressions for 3 minutes

 

Lift:

 

Bench Press

9 sets of 2 at 70% of 1 rep max

 

 

WOD

AMRAP 12 mins

6 Pistols

8 L- Pull-ups

10 Kettlebell swings (American swing)

 

L1- choose weight and modifications

L2- 1.5 pood/1 pood

L3 – 2 pood/1.5 pood

 

Olympic Weightlifting Program

Warm-up

Row 400

Front Squat 3-2-2-1-1-1-1

Muscle Snatch 3×3

Burgener Warm-up

 

Workout

Snatch

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Clean and jerk

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Overhead Squat

4×60%

3×70%

2×80%

2×85%

3 sets of 2×90%

 

Gymnastics WOD

FLEXIBILITY: