Thursday

A. 
Press 6×2 at 60% 1RM
Explosive Push Up 4-2-4-2-4-2
*Explosive push 4= regular fast 2= clapping or plyo on a plate
Super Set. Perform one set of press then do a set of 4 fast push ups or 2 clapping or plyo push ups
B.
5 rounds
40 Double Unders (80 S.U.)
5 deadlifts 225/155
10 hand release push-ups
15 Sit-ups
C.
3 sets of BB curl complex – = 7 reps half way down curl 7reps halfway up curl 7reps full curl

7 Mental Traits of a Great CrossFit Athlete

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
4 rounds for times of
5 Squat Cleans (165/105 lbs)
10 Toes 2 Bar
15 Hand Release Push Ups
20 Sit Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders


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Tuesday

A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Monday

 Our team all did a great job in Stockton on Saturday. Each hit a P.R. on their strength event and they only missed coming in first place in the entire comp by a couple points! Coming in 2nd out of 24 teams is not easy and we were all super proud watching them compete. I had a great time and always enjoy hanging out with our awesome family.
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
C.
Three sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Tuesday

Enlarge image

David Durante.

A.

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.
D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Danny Broflex: Episode 1 - The Interview - video [ipod] [mov] [HD mov]

Thursday

Our Freind & Local Oly Coach Ben Claridad Hitting 400lbs on the Clean and Jerk

Strength
Bench Press 5 5 5 5 5
Over Head Squat 3 3 1 1
Skill Practice - work on Pull Ups, Muscle Ups ext.

W.O.D.
10 min AMRAP of:
2 Hang Power Snatch @ 70% of Snatch
10 Hand Release Push Ups
15 Air Squats


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"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Friday

Strength
Work Up to a Heavy Single on Snatch, and Clean and Jerk
Clean Pull 3 3 3 @ 105%
Back Squat 2 2 2 2 2 @ 70%+

W.O.D.
15 Power Snatch (135/95)
3 Rounds
10 Back Sqaut
15 H.R. Push Ups
30 Double Unders
then
15 Power Snatch

Ryan and John Box Jump by CrossFit Cameron Park.

Wednesday

Strength
Press 3 3 3 3
Split Jerk 1 1 1 1

W.O.D.
10 Min AMRAP
7 Muscle ups  (sub = 14 pull-ups)
14 Burpees
21 Double Unders
10 Min AMRAP
Run 1 Lap
10 Hand Release Push Ups
10 K.B. Swings

The CrossFit Games on ESPN start Wednesday, October 2nd, at 5 p.m. PT.

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Monday

Strength
Bench 3 3 3 3 3
OHS 5 5 3 3

W.O.D.
400m Run
10 Strict Pull Ups
15 Hand Release Push Ups
20 OHS 95/65
15 Hand Release Push Ups
10 Strict Pull Ups
400m run

Midline: 3 Rounds not for time
10 Toes 2 Bar
8 Box Jumps 36"/24
6 GHD Sit Ups

"Dan Bailey Visits CrossFit HQ: Part 1" - [video

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