Rest Day

"LAW of ACCOMMODATION"


http://westside-barbell.com/westside-articles/PDF.Files/05PDF/ACCOMMODATION.pdf

Push Jerk 3RM

Strength Work:
Push Jerk
1x8
1x5
3,3,3

CFD WOD:
AMRAP in 8 min
10 DB push press 25#
10 Ring Dips
20 Split Jumps

Mixed 5K

AFAP:
Row 5k
Run 5K

"Jello"

Strength/Power Work
3x3 Front Squat
+
3x3 Push Press
3x5 36' box jumps

CFD WoD
4 RFT:
25 Squat Jump Ball Slams (20#)
10 Ring Push Ups
25 K2E's

Rest Day

Rest Day

"Power Lift/Sprint/Gymnastics"

WOD
4 RFT:
3 Back Squats @305#
1 Sand Bag Sprint w/80# - 100yrds
3 HSPU on Parallets

"HELENA"

3 RFT:
400m run
21 KB Swings @70#
12 Muscle Ups

PRESS - 5RM

Strength Work:
"Press"
5,5,5,5,5

CFDaytona WOD
4 RFT:
400m run
35 Ball Slams @20#

Power Clean and Spilt Jerks

CFDaytona

For time and technique:

30 Power Clean and Split Jerks @ 225#

Travel, Rest, and Recover

CFFootball Day #2

Warm up:
Dynamic
+
Mobility/Stability

Then:

Tech.
Clean&Jerk

WOD
2 Rounds of:
2 mins of work for max reps
Clean and jerk @135#
Shuttle run (pedal and sprint)
Manual resistance hips

CFFOOTBALL cert. DAY #1

Warm up:
Dynamic drills
+
Mobility/Joint Stability
Focus: Hips, Hams, IT bands, and Ankles

Then:

WOD
9-6-3
Deadlifts 315#
1-2-3
Resistant Band Sprints
9-6-3
Pullups
*Take plenty of time between efforts on the sprints...focus is on form/tech.

Cool Down:
Static Stretching

Travel, Relax, and Enjoy

Certified Son!

Active Rest Day

Run, Bike, or Row
5k or Further...@ 50% - 60%

Rest Day

"Kelly"

5 RFT of:
400m run
30 24' box jumps
30 20# Wall Balls

RDL

Strength Work
RDL 5,5,5,5,5

WOD
6 RFT:
12 RDL's @135#
12 Pull Ups
12 Push Ups
12 Ball Slams 20#

CFDaytona WOD

Strength Work
Push Press
7,7,5,5,3,3,3

then:

For Time:
10-1
50# DB push press
35# KB Dead hang pull ups

Rest Day

10 MILES not 10k

MAD LADDER

Courtesy of 324

30 min Cap:

500m row...50 DU
750m row...75 DU
1000m row...100 DU
1250m row...125 DU
1500m row...150 DU

*Each row increases 250m and DU increase by 25 each rung.

CFDaytona WOD
workout:
5 min row
2 rounds
15x box jump
10x pull up
10x push up

then:

6 rft
250m row
10x kb snatch (R) @70lb
10x ring dip
10x kb snatch (L) @70lbs

24:28

CFDaytona WOD

EMOM for 10min:
225# OVH squat 1
225# power clean 1
HSPU max reps

Sand Baggin SOB

CFDaytona WOD
courtesy of Jesse

3 Rounds for Time:
50m 120# sandbag shuttle run
1 Sandbag clean after each 10m mark
20 burpees at the end of each round

13:?? This wod started out in a good direction, but as I ran with what felt like dead body over my shoulder I realized that this is gonna suck! I took off the line maintaining a speed that would allow me to stay in a good position to take the lead in later rounds. Round one ended with me and RH running side by side. As round two came, what started out as a slow jog quickly became two grown men power walk racing 50m. I actually felt pretty good during this wod, transitions were smooth, cleans with the bag became faster and more efficient and then I got kicked in the nuts...Mid way through the 3rd round as I made my lead on the pack my F*&$ bag busted open! In an effort to maintain my lead I quickly dismantled the POS and took on 3 sandbags that were not willing to go easy. This in an of itself became a workout, needless to say at that point my lead had been lost. In a last chance effort to take the checkered flag I dropped my 3 bags and began to pound my face into the asphalt only to hear RH call time as I was two burpees short of recovery from disaster. FML...video coming soon!

CFDaytona WOD

complete for time:
10-1 squat clean thruster @135#
35x double under

17:40

SWOD
Back Squat
1-1-1-1-1 = 335#

Then:

CFFootball WOD
for time:
30 Back squats @bdy wght...185#
200ft sprint
30 burpees

3min and some change

CROSSFITDAYTONA.com

All training prior to this blog can be found there. Track back to Feb. 2008.