fortysixandtwo

Open

2012-02-10T22:05:00.001-08:00

Dynamic Effort Lower
12x2 wide stance box squat @ 55% 1RM

Then....

Olympic
Work up to a new 1RM squat clean

Met-Con
crossfitfootball.com DWoD
"Death by front squat"
Perform 1 front squat on the first, 2 on the 2nd, etc until you cannot perform the rx'd reps in the time
*Use 225#

Assistance Work
5x10 hammer curls
5x10 hanging leg raises

Bench

2012-02-08T12:52:00.000-08:00

Bench 3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

Met-Con
crossfitfootball.com

Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Assistance Work
5x10 dips
5x10 chins

Squat & Dead

2012-02-07T17:12:00.000-08:00

Squat 3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

then....

Deadlift 3-3-3
3x60%, 70%, 80%, (+)90%

Assistance Work
4x8 axle bar RDLs
4x8 axle bar bent over row

Met-Con
crossfitfootball.com

3 RM Box Jump
4 x 30 yard sprint
2 RM Box Jump
4 x 20 yard sprint
1 RM Box Jump
4 x 10 yard sprint
*rest as needed between box jumps & sprints
*rest 30 seconds between sprints

Open

2012-02-04T16:54:00.000-08:00

Squat clean:
Starting light, work up, in 5-10# increments, hitting at least 24 reps-working up to a new 1RM

Press

2012-02-03T13:14:00.000-08:00

Dynamic Effort Upper
9x3 @ 50% 1RM varied grip bench press, every min on min

5-5-5
5x40%, 50%, 3x60%, 5x 65%, 75%, (+)85%

Assistance Work
5x10 behind neck press
5x10 lat pull-downs
5x10 rolling tri's

Deadlift

2012-02-02T18:08:00.000-08:00

Dynamic Effort Lower
12x2 wide stance, box squats @ 50% 1RM squat every min on min

5-5-5
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Met-Con
8x 1/2 gassers (53yd out, 53yd back)
*Start every effort on the min, keep all sprints under 18 seconds-rest the remainder of min.

Assistance Work
Complete 3 rounds in 10 minutes or less:
10x 1/2 body-weight front squats
106 yard x 45# bumper plate (each hand) farmer carries
10x hammer curls

Bench

2012-01-31T12:52:00.000-08:00

5-5-5
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

then...

Work up to a new 1RM box jump

Assistance Work
5x10 close grip bench
3x20 supine rows
3x20 partial rep tri ext

Squat

2012-01-30T20:37:00.000-08:00

5-5-5
5x40%, 50%, 3x60%, 5x65%, 75%, 85%

Met-Con
crossfitfootball.com
Every 30 seconds
Complete 3 burpees and perform max rep pull ups.

The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.

Bench

2012-01-28T12:43:00.000-08:00

Deload
5x40%, 50%, 60%

Met-Con
crossfitfootball.com DWoD
8 minute AMRAP:
3x 185-225# push press
5x ball slams 40-60# (be creative with substitutes)

Deadlift

2012-01-27T13:08:00.000-08:00

Deload
5x40%, 50%, 60%

Dynamic Effort Lower
12x2 wide stance box squats @ 60% 1RM, every min on min

Met-Con
12 minute AMRAP(as many rounds as possible)
30x 45# plate over head lunges (15 each leg)
8x plate jumps (stagger 4 bumper plates 6.5-7 feet apart, jump, land, reset, and jump)

Assistance Work
5x10 good mornings

Press

2012-01-25T12:13:00.000-08:00

Deload
5x40%, 50%, 60%

Dynamic Effort Upper
8x3 varied grip bench @ 60% 1RM, every min on min

Met-Con
crossfitfootball.com DWoD
On the Minute:
Complete 10x ball slams and 1 1/2 gasser on the minute until you cannot complete in allotted time

Assistance Work
5x10 dips

Squat

2012-01-24T12:17:00.000-08:00

DELOAD
5x 40%, 50%, 60%

then....

10x2 squat clean-work up to 80% 1RM

Met-Con
crossfitfootball.com DWoD
10-9-8-7-6-5-4-3-2-1
2 pood KB swings *Russian swings
Chins

Assistance Work
5x10 safety squat bar, wide stance squat @ 50% 1RM
5x10 straight bar curls

Open

2012-01-22T12:35:00.000-08:00

Met-Con
crossfitfootball.com DWoD-Football Gone Bad
3 one minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Press

2012-01-21T15:44:00.000-08:00

Dynamic Effort Upper
8x3 varied grip bench @ 55% 1RM, every minute on the minute

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)95%

Met-Con
crossfitfootball.com
Complete 5 rounds:

1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or behind the head. If you are bad ass, add weight to the hold by holding a plate to your chest.

Deadlift

2012-01-20T13:29:00.000-08:00

Dynamic Effort Lower
12x2 @ 55% 1RM wide stance, low bar, 18" box squat, every minute on minute

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)95%

Met-Con
crossfitfootball.com
Complete 5 rounds:
2x 133% bodyweight back squat, or front squat body weight
Sprint 30 yards
*Rest 1-2 min between rounds*

Assistance Work
3x10 RDL's
4x15 DB hammer curls

Bench

2012-01-17T11:46:00.000-08:00

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95%
* Work in 100x lat pull-downs and 5 overhead squats in between rounds

then

Work up to a 1RM Power clean

Assistance Work
5x10 bench @ 50% 1RM with 10 jumping mixed grip pull-ups after each set (looking forward the whole time jump up and with a sweeping mixed grip pull-up, find bar and finish)
3x20 1 arm DB rows

Squat

2012-01-16T11:53:00.000-08:00

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)95%
*Work in 100x 1"band pull-aparts during sets

Met-Con
crossfitfootball.com DWoD
Complete 7rds for time:
7x sumo style deadlifts @ 315#
5x lateral burpees
1x full gasser (53yds out, back, out, back)
rest 45 sec

Assistance Work
Super-set:
3x10 3" band good mornings
3x15 hanging leg raises
3x20 45# bumper plate curls (hold top of plate, reverse grip)

Press

2012-01-14T11:07:00.001-08:00

Dynamic Effort Upper
8x3 varying grip bench, @50% 1RM, every min on min

3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

Assistance Work
5x10 wide grip incline press @ 50% or higher than 1RM bench
4x25 partial rep tricep extensions

Met-Con
crossfitfootball.com

Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate.
*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*Remember to walk...not run.

Deadlift

2012-01-13T17:27:00.000-08:00

Dynamic Effort Lower
12x2 wide stance, 18" box squat @ 50% 1RM back squat, every min on min, (can use safety squat bar)

3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

Met-Con
3x max effort 400meter run-rest 4-5 minutes between sets, *All out effort*

Assistance Work
5x10 RDL, use at least 50% of 1RM deadlift
5x15 DB hammer curl

Open

2012-01-11T10:02:00.000-08:00

Skill
15x1 20"block squat clean, working up to 60-70% 1RM

Met-Con
crossfitfootball.com
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval

Bench

2012-01-10T13:33:00.000-08:00

3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%
*Work in 100 total lat pull-downs in between sets
*After each lat pull-down perform 5 tight overhead squats

Met-Con
crossfitfootball.com
Every 30 seconds for 6 minutes perform a 60yard sprint

Assistance Work
3x10 super-set: dips/reverse grip supine rows
3x20 1 arm DB row

Squat

2012-01-09T15:29:00.000-08:00

3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90%
*Work in 100x band pull-aparts in between sets

Met-Con
crossfitfootball.com DWoD (modified)
Complete 7 rounds:
14x 20# ball slams
Max rep close grip pull-ups (thumbs touching)

Assistance Work
3x12 good mornings
3x15 hanging leg raises
3x10 physio-ball leg curls

Press

2012-01-06T12:37:00.000-08:00

Dynamic Effort Upper
8x3 varying grip bench press @ 50% 1RM, every min on min

5-5-5
5x40%, 50%, 3x60%, 5x65%, 75% (+)85%

Met-Con
3 rounds for time
135# snatch grip overhead walk for 40yards (20 out/20 back)
100# DB (each) farmers carry for 40 yards (20 out/20 back)

Deadlift

2012-01-05T13:17:00.000-08:00

Dynamic Effort Lower
10x2 wide stance, safety squat bar, 18" box squat, 1min rest between sets

5-5-5
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Met-Con
For time:
7xDB hang clean @ 70#/1 toes to bar
6xDB hang clean @ 70#/2 toes to bar
5xDB hang clean @ 70#/3 toes to bar
4xDB hang clean @ 70#/4 toes to bar
3xDB hang clean @ 70#/5 toes to bar
2xDB hang clean @ 70#/6 toes to bar
1xDB hang clean @ 70#/7 toes to bar

Assistance Work
5x12 BB curl
5x12 1" band face pulls

Rest

2012-01-04T16:28:00.001-08:00

Mobility work
Ice bath

Bench

2012-01-03T12:30:00.000-08:00

5-5-5
5x40%, 50%, 3x60%, 5x 65%, 75%,(+)85%
(work in 5 tight overhead squats in between sets)

Met-Con
8 rounds for time:
3x 75% body weight power cleans
Sprint 106 yards (53 out and back)

Assistance Work
5x10 @ 55% 1RM bench
5x10 bent-over rows
3x max reps EZ bar pull-over with skull crusher
3x5 wide grip barbell ab rollers

Squat

2012-01-02T12:48:00.000-08:00

5-5-5:
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%
(work in a total of 100x band pull aparts in between sets)

Met-Con: crossfitfootball.com
Complete 5 rounds for time
1x handstand push-up/1x strict chin-up
3x handstand push-up/3x strict chin-up
5x handstand push-up/5x strict chin-up

Assistance Work:
3x12 good mornings superset with 3x15 hanging leg raises
3x10 overhead squats (light weight-focus on staying tight and keeping form)
3x10 physio ball leg curl

12/26/11

2011-12-26T13:40:00.000-08:00

crossfitfootball.com

SWoD:
5x1(1=full clean + power clean + push press + jerk) go as heavy as possible
3RM floor press

DWoD:
8 prowler suicides-use prowler or flip tire or push truck 25 yards, touch line and sprint back 25 yards, 1 minute rest between sets

Assistance Work:
5x10 floor press @ 60% 3RM
3x50/50 of 1/2" band tricep pistons (perform 50 with one arm before hitting the next arm)

12/17/11

2011-12-17T12:04:00.000-08:00

Power Snatch
2,2,2,2,2,2,2,2

12/16/11

2011-12-16T12:20:00.000-08:00

crossfitfootball.com
SWoD: 2 minute send off- 5x3 wide stance box squats @ 80% 1RM, then, row the remainder of the first minute, rest the second minute,

DWoD: The Volkswagen: 21-15-9 of bodyweight bench/pull-ups

Assistance work:
5x10 3-board, close grip bench
5x10 JB press

12/13/11

2011-12-13T13:10:00.000-08:00

crossfitfootball.com 12/12/11

SWoD
Squat: 5RM, then 3x5 @ 90% of 5RM
Press: 5RM, then 3x5 @ 90% of 5RM

DWoD
Complete 8 rounds:
3x box jump @ 75% 1RM
Sprint 50 yards
*2 minutes rest between rounds

Assistance Work
5x10 DB incline press
5x20 partial rep tricep extension

12/07/11

2011-12-07T11:59:00.000-08:00

crossfitfootball.com
DWoD
5 rounds for time:
20yd bear crawl (5 forward-5 backward-5 forward-5 backward)
5x 315# deadlift
10x burpee

SWoD
20 minutes of gymnastic work:
5x10 standing DB inverted cross
3x max time in bridge position
3x max time hollow rock

12/06/11

2011-12-06T12:12:00.000-08:00

crossfitfootball.com
SWOD
Work up to a new 1RM, 1 legged box jump

then...

Power Clean and Jerk- 2+2, 2+2, 2+2, 2+2, 2+2

DWOD
Death by pull-up, 1 pull-up the first minute, 2x the second minute, 3x the third minute, until you cannot perform the Rx number in time

Day 2

2011-11-30T13:54:00.000-08:00

3-3-3
Bench-5x40%, 50%, 3x60%, 70%, 80%, (+)90%

5x2 rack jerks

Met-Con
3 rounds:
10x DB bench
15x chins
20x BB row
25x abmat sit-ups
25x push-ups
20x dips
15x db standing cuban press

Day 1

2011-11-29T11:55:00.000-08:00

WELCOME BACK!!

3-3-3
Squat: 5x40%, 50%, 3x60%, 70%, 80%, (+)90%

Met-Con
crossfitfootball.com DWoD
Tabata Deadlifts @ 315#
8 rounds of 20 seconds on 10 seconds off for total reps

Day 4

2011-11-18T11:55:00.000-08:00

5x3 Hang Clean-(use straps and go heavy)

Met-Con
crossfitfootball.com DWoD
100 pull-ups for time: Kipp, butterfly, strict, whatever get 100 as fast as possible

Dynamic Effort Lower
12x2 every minute on the minute of 60% 1RM, wide stance, 18" box squats

Day 3

2011-11-17T21:21:00.001-08:00

Rest

Day 2

2011-11-16T12:36:00.000-08:00

5-5-5 Deadlift
5x 40%, 50%, 3x60%, 5x 65%, 75%, (+)85%
*If 85% on your last set is not 315# or higher, warm-up, skip 5-5-5 and proceed to the met-con

Met-Con
crossfitfootball.com DWoD
Complete 5 rounds, each round is 90sec, on a running clock:
5x 315# deadlift
Max rep ring dips
*You have 90 sec to complete both, if time remaining, use to rest

Assistance Work
Superset: Ring rows/ring push-ups-feet above or parallel to rings 5x10/10
Superset: EZ bar skull-crushers/reverse curl-do not let go of bar during transition 5x10/10

Day 1

2011-11-15T12:13:00.000-08:00

Met-Con
crossfitfootball.com DWoD

Complete 5 rounds:
2 Max Height Box Jumps
*Rest as needed between efforts

then...
8 x 20 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.

5-5-5 Press
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

...then
Push press- 3, 3, 3, 3 working heavier each set
Push jerk- find a new 1RM

Assistance Work
2x10 DB shoulder complex: front raises/lateral raises/rear raises
4x25 1 arm banded face pulls-mini band

Day 5

2011-11-12T13:12:00.000-08:00

Work up to a new 1RM Power Snatch

Day 4

2011-11-11T13:07:00.000-08:00

5-5-5 Box jump
5x 40%, 50%, 60%, 65%, 75%, (+)85%

5x3 Hang Clean

Met-Con
crossfitfootball.com DWoD
Complete 5 rounds:
2 Front Squats @ 90% of 1 RM (or sub safety squat bar)
Max Rep Dynamic Push Ups

Assistance Work
Complete in 5 rounds in 10 min:
1 round is:
2x 50% 1RM, wide stance, 18" box squat
20x 1 arm DB row, right arm
2x 50% 1RM, wide stance, 18" box squat
20x 1 arm DB row, left arm

then

5x10 hammer curl
5x10 hanging leg raises

Day 3

2011-11-10T20:30:00.001-08:00

Rest

Day 2

2011-11-09T16:22:00.000-08:00

Bench 5-5-5
5x 40%, 50%, 60%, 65%, 75%, (+)85%

Met-Con

crossfotfootball.com DWoD
15min AMRAP:

1 round consist of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

*Can alternate pull-ups and chin-ups as necessary

Assistance
Complete all in 20 mins or less:
5x10 DB bench as heavy as possible
5x20 partial rep tricept ext. as heavy as possible
100x pace pulls with mini band in as few of sets as possible

Day 1

2011-11-08T11:33:00.000-08:00

5-5-5 Squat
5x40%, 50%, 60%, 65%, 75%, (+)85%

Assistance
5x10 stationary lunges
5x25 TKE's (terminal knee extensions)

Met-Con
100x double-unders for time

Day 1

2011-11-01T12:22:00.000-07:00

5-5-5 Squat: (barefoot)
5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Met-Con
crossfitfootball.com DWoD

Complete 8 rounds:
5 DB Hang Power Cleans - 50-75 lbs
7 Jump Touches - 24" Height
Sprint 25 yards
*Rest period is the walking back to the DBs from the 25 yard sprint.
*For Jump Touches, place a mark 24" above your highest reach with a fully extended arm. Count a rep if when you jump you touch your mark.

Assistance
3x12 glute hame raises
1x10 4-way neck

Day 4

2011-10-27T21:16:00.001-07:00

Rest

Day 3

2011-10-26T10:57:00.000-07:00

Box Jump 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to work up to a new 1RM)

Power Clean 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to work up to a new 1RM)

Assistance
5x20 1" band face pulls
5x10 strict hammer curls
5 minutes of staying in bottom of squat as long as you can, every time you stand, reset your feet to a new position

Day 2

2011-10-25T11:38:00.000-07:00

Press 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to work up to a new 1RM)

Met-Con
crossfitfootball.com DWoD

Complete 3 rounds: (for weight and distance)
10 one arm KB Power Snatches - right
Walk max distance w/ KB in overhead position - right
10 one arm KB Power Snatches - left
Walk max distance w/ KB in overhead position - left
*Rest 45 seconds between rounds

Assistance
5x10 DB bench
100x band pull-apart
3x sets to failure of strict partial rep tricep push-downs

Day 1

2011-10-24T21:01:00.000-07:00

Deadlift 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to work up to a new 1RM

Met-Con
crossfitfootball.com DWoD
5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

*On lunge, back knee has to touch the ground to be counted.
*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position.

Day 4

2011-10-21T12:00:00.000-07:00

Met-Con
crossfitfootball.com DWoD

"Russian Stim"

Complete 3 rounds:

2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds

Assistance
3x max rep strict chins
3x10 bent-over row, go heavy, use straps

Day 3

2011-10-20T21:20:00.001-07:00

Rest

Day 2

2011-10-19T11:34:00.000-07:00

Bench 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to hit a new 1RM)

Met-Con
crossfitfootball.com DWoD
5 rounds for reps:
15sec 50# DB hang clean and press, 45sec rest
15sec 50# weighted pull-up, 45sec rest
15sec burpees, 45sec rest

Assistance
5x10 DB incline press
5x10 dips
3x max time "L" holds

Day 1

2011-10-18T10:37:00.000-07:00

Squat 5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)x95% (feel free to work up to a new 1RM)

Met-Con
crossfitfootball.com DWoD
8 rounds of:
5x lateral box jumps, 20" box
20 yard sprint
* transition from last jump into sprint, rest 90 sec in between efforts

Assistance
5x10 sumo dead lift
5x10 hammer curls

Day 6&7

2011-10-16T14:07:00.001-07:00

Rest and Mobility

Day 5

2011-10-15T13:37:00.000-07:00

Dynamic Effort Upper
8x3 every min on min @ 50% 1RM bench, alternating 3 different grips

Met-Con
crossfitfootball.com DWoD
10 rounds for time:
3x power snatch @ 65% 1RM
3x burpees, jump and touch a mark 1.5 feet over your reach with two hands

Assistance
5x10 rolling tri's
5x10 lateral raises

Day 4

2011-10-14T14:06:00.000-07:00

Box Jump
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

High block squat clean-(have bar @ "pockets" position)
10x2-working up to heavier weights each set, but maintaining form and speed

Met-Con
8 sets-every min on min of
3x 90#, wide stance, belt squats (for speed)
5x Chest to bar pull-ups

Assistance
5x10 straight bar curls
5x10 wide grip, high rows

Day 3

2011-10-13T21:30:00.001-07:00

Rest

Day 2

2011-10-12T13:16:00.000-07:00

Press: 3-3-3
5x40%, 50%, 3x60%, 70%, 80%, (+)90% (or after last set work up to a new 3RM)

Met-Con
crossfit.com WoD
Grace-for time: 30x 135# clean and press

Assistance (complete in 35-40 min)
5x20 partial tricep extensions (till arms @ 90degrees-then full ext.)
5x10 arnold press
3x10 KB cuban press, on incline bench
5x10 DB bench AHAP
50x push-ups

Day 1

2011-10-11T12:55:00.000-07:00

Deadlift: 3-3-3
5x 40%, 50%, 3x 60%, 70%, 80%, (+)90%

Assistance
5x10 front squat
5x10 hammer curl

Met-Con
6x100yd sprints, 1 minute rest between efforts

Day 7

2011-10-10T16:44:00.001-07:00

Rest

Day 6

2011-10-09T14:48:00.000-07:00

Strength

5x1 muscle snatch
5x3 power snatch

Met-Con

Tabata double unders

Day 3

2011-10-06T22:17:00.001-07:00

Rest

Day 2a: 3-3-3

2011-10-05T12:36:00.000-07:00

Bench
5x 40%, 50%, 3x60%, 70%, 80%, (+)90%

Assistance
5x10 DB incline press
5x8 dips

Met-Con
Run 1.5 miles for time

Day 1a: 3-3-3

2011-10-04T12:58:00.000-07:00

Squat
5x40%, 50%, 3x60%, 70%, 80%, (+)90%

Assistance
5x10 Sumo Deadlift @ 50% your 1RM dead
2x10 jumping stationary lunges(butt kick mid jump)
1x8 jumping lunges with 90degree turn
2x5 knee-up jumps

Day 6 & 7: 5-5-5

2011-10-02T14:49:00.001-07:00

Rest

Changing up approach next week

Day 5: 5-5-5

2011-10-01T16:03:00.000-07:00

5-5-5
Press: 5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Assistance
5x10 DB incline press
5x10 handstand push ups

Day 4: 5-5-5

2011-09-30T14:56:00.000-07:00

5-5-5
Squat clean: 5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%
Deadlift: 5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Met-Con
crossfit games WoD 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell (subbed 115# on Barbell)
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Day 3: 5-5-5

2011-09-29T19:12:00.001-07:00

Rest

Day 2: 5-5-5

2011-09-28T12:31:00.000-07:00

5-5-5
Bench- 5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%
Jerk-5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Assistance
5x10 close grip bench
5x20 partial rep tricep push-downs
5x10 1" band pull aparts

Day 1: 5-5-5

2011-09-27T11:44:00.000-07:00

5-5-5
Box Jump-5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%
Squat-5x40%, 50%, 3x60%, 5x65%, 75%, (+)85%

Met-Con
3 rounds for time:
200m walk w/ BB on shoulders @bodyweight
50x double unders
100m walk w/ BB on shoulders @bodyweight
50x double unders
50m walk w/ BB on shoulders @bodyweight
50x double unders

Assistance
5x10 RDL

Day 6 &7: De-load

2011-09-25T17:31:00.001-07:00

Mobility work and rest

Day 5: De-load

2011-09-24T13:54:00.000-07:00

Press
5x 40%, 50%, 60%

Met-Con
crossfit.com Hero WoD "Santiago"
7 rounds for time
18x 35# DB hang squat cleans
18x pullups
10x 135# power cleans (or sub power high pulls=bar comes to eye level)
10x handstand push-ups

Day 4: De-load

2011-09-23T12:05:00.000-07:00

Warm-up

Squat Clean
5x3 @ 60% 1RM, work speed and form

Deadlift
5x40%, 50%, 60%

Met-Con
6 rounds for time:
3x 275# sumo deadlift
Sprint 106yd (53 out, 53 back), keep effort @ 22 seconds

Day 3: De-load

2011-09-22T19:34:00.001-07:00

Rest

Day 2: De-load

2011-09-21T12:28:00.000-07:00

Warm-up

Bench
Sets-5x40%, 50%, 60%

Jerk
5x3 work on form and speed

Met-Con
2 rounds for time:
30x double unders
25x push-ups
20x supine rows
18x wall runs (6x triple leg fires)
15x pull-ups
12x 70# DB 1 arm snatch (6R/6L)
run 400m

Day 1: Deload

2011-09-20T13:02:00.000-07:00

Warm-up

Squat
Work sets: 5x40%, 5x50%, 5x60%

Assistance
5x3 18" block squat clean
8x2 18" box, wide stance, squat @ 50% every minute on the minute

Met-Con
crossfitfootball.com DWoD (modified)
For time:
10 DB Thrusters 50 lbs
Sprint 50 yds
Rest 30 seconds
15 DB Push Press 50 lbs
Sprint 50 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 50 yds
Rest 30 seconds
25 Wall Balls
Sprint 50 yds

Day 7: 5-3-1

2011-09-19T21:10:00.001-07:00

Rest

Day 6: 5-3-1

2011-09-18T21:09:00.001-07:00

Warm-up

Met-Con
crossfitfootball.com DWoD
2 rounds for time:
Sprint 100 yards
Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
Rest 60 seconds

Day 5: 5-3-1

2011-09-17T12:52:00.000-07:00

Warm-up

Press
Warm up: 5x40%, 5x50%, 3x60%
Work set: 5x75%, 3x85%, 1(+)x95%

Met-Con
crossfitfootball.com DWoD

5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Weighted Pull Ups 25 lbs
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to the pull up bar. Sprint back 20 yards to original starting position and repeat (or 10 out 10 back for both)

Assistance Work
5x10 dips
5x10 cuban press

Day 4: 5-3-1

2011-09-16T12:07:00.000-07:00

Warm-up

Power Clean
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 5x75%, 3x85%, 1(+)95%

Deadlift
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 5x75%, 3x85%, 1(+)95% (I had some technical difficulties today)

Assistance
5x10 lat pull-downs
5x10 hammer curls

Day 3: 5-3-1

2011-09-15T20:35:00.001-07:00

Rest

Day 2: 5-3-1

2011-09-14T12:10:00.000-07:00

Warm-up

Bench
Warm up: 5x40%, 5x50%, 3x 60%
Work Set: 5x75%, 3x85%, 1(+)x95%

Push-Press
Warm up: 5x40%, 5x50%, 3x 60%
Work Set: 5x75%, 3x85%, 1(+)x95%

Met-Con
3 rounds for time:
900m run
20x 11' 20# wall-balls
4 monkey pull-ups (get in pull-up position, let go with L hand and swing to L, once momentum ends and you'll begin to swing right, once you get under the bar again pull yourself up, repeat on opposite side)

Assistance
5x10 DB bench
5x10 DB row

Day 1: 5-3-1

2011-09-13T11:56:00.000-07:00

Warm-up

Squat
Warm up: 5x40%, 5x50%, 3x60%
Work set: 5x75%, 3x85%, 1(+)95%

Met-Con
crossfitfootball.com DWoD (modified):
9x185# hang clean/15x toes to bar/row 500m
6x185# hang clean/15x toes to bar/row 500m
3x185# hang clean/15x toes to bar/row 500m

Assistance
5x10 good mornings
1x12 4-way manual neck

Day 7: 3-3-3

2011-09-11T13:04:00.000-07:00

Warm-up
Suggested warm-up, work on form running, bounding, A skips, B skips,

Field Day
Work up to a new broad jump pr

4x40yd sprints

Day 6: 3-3-3

2011-09-10T19:41:00.000-07:00

Warm-up

Press
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 3x70%, 3x80%, 3(+)x90%

Assistance
Work up to a 1RM ass to ankles box jump

5x10 dips
2x10 cuban press

Day 5: 3-3-3

2011-09-09T10:12:00.000-07:00

Warm-up

Power Clean
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 3x 70%, 3x80%, 3(+)90%

Deadlift
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 3x 70%, 3x80%, 3(+)90%

Assistance
5x10 hanging leg raises
5x10 DB hammer curls

Day 4: 3-3-3

2011-09-08T17:13:00.001-07:00

Rest

Day 3: 3-3-3

2011-09-07T11:54:00.000-07:00

(Switch with Day 6)

Warm-Up

Met-Con
"300" work-out
25x pull-ups
50x 135# deadlift
50x push-ups
50x 24" box jumps
50x 135# floor wipers
50x 35# DB/KB 1 arm clean and jerk (25/25)
25x pull-ups

Day 2: 3-3-3

2011-09-06T12:26:00.000-07:00

Warm-Up

Bench
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 3x70%, 3x80%, 3(+)90%

Push Press
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 3x70%, 3x80%, 3(+)90%

Assistance
5x12 DB bench
5x10 DB row

Met-Con
4 rounds for time:
5x strict muscle up-using a band-http://gymnasticswod.com/content/wed-0824
25x double unders

Day 1: 3-3-3

2011-09-05T13:16:00.000-07:00

Warm-up
Rx warm-up and box jumps working up to about 80% 1RM height

Squat
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 3x70%, 3x80%, 3(+)x90%

Met-Con
4 rounds:
2x80% 1RM power clean
Your Age in 20# ball slams
2x weighted alternated grip pull-ups
*1 round is 2x thru*
*rest 2min b/t rounds*

Day 6: 5-5-5

2011-09-04T13:59:00.001-07:00

Rest

Day 5: 5-5-5

2011-09-03T13:55:00.000-07:00

Warm-up

Press
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 5x65%, 5x75%, 5(+)x85%

Assistance
5x10 DB incline press
5x10 dips
5x5 strict, close grip (inside shoulders), hollow core, chin-ups
2x10 DB cuban press-laying prone on low incline bench

Day 4: 5-5-5

2011-09-02T12:05:00.000-07:00

Warm-Up

Power Clean
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 5x65%, 5x75%, 5(+)x85%

Deadlift
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 5x65%, 5x75%, 5(+)x85%

Met-Con
4 rounds of:
225' truck push
10x hanging leg raises
10x hammer curl
*Start round with a 5 min countdown, complete all work and rest for the remainder of the 5 minutes, start new round every 5 minutes*

Day 3: 5-5-5

2011-09-01T21:18:00.001-07:00

Rest

Day 2: 5-5-5

2011-08-31T12:14:00.000-07:00

Warm-Up

Bench
Warm-up: 5x40%, 5x50%, 3x60%
Work Set: 5x65%, 5x75%, 5(+)x85%

Assistance
5x10 (pyramid weight up) close grip, 3-board press
5x12 DB bench
5x10 DB row

Met-Con
8x 20yard weighted sled sprints (sled should be heavy enough that the sprint takes longer than 10 secs), 30 seconds rest between efforts

then

5 rounds for time:
5x 185# power clean
20x double-unders

Day 1: 5-5-5

2011-08-29T19:06:00.000-07:00

Warm-Up

Squat
Warm-up: 5x40%, 5x50%, 3x60%
Work set: 5x65%, 5x75%, 5(+)x85%

Assistance
Front Squats 5x10
Good Mornings 5x10

Met-Con
Open-work mobility or choose a crossfitfootball.com, crossfit.com, gymnasticwod.com, etc., any random physical test that you feel like performing

Day 7: De-load

2011-08-29T19:01:00.001-07:00

Rest

Day 6: De-load

2011-08-28T09:45:00.001-07:00

Mobility and Rest

Day 5: De-load

2011-08-27T11:56:00.001-07:00

Warm-Up

Press
Work Set: 5x40%, 5x50%, 5x60%

then

5x10 incline press

Met-Con
crossfitfootball.com In Season DWoD
15-10-5 for time:
135# hang power Snatch
24" box jumps
Pull-ups

Day 4: De-load

2011-08-26T11:47:00.000-07:00

Warm-Up

Deadlift
Work set: 5x40%, 5x50%, 5x60%

Met-Con
10 min AMRAP (as many rounds as possible)
5x 135# hang clean
7x pull-ups
9x 50# sandbag BOSU ball squats (ass to ankles)