011315

31 01 2015


Bravery – CROSSFIT

Metcon (Time)

3 Rounds

30 Double Under

25 Lunges

20 Russian Twist 25/45*

15 DL 75/115

10 Clean 75/115

5 HSPU

*plates or KB.





01302015

30 01 2015


Bravery – CROSSFIT

Warm-up

10 MINUTES

Weightlifting

15 MINUTES

Bench Press (2×5@60-70%,2×3@75-85%,5×1@90-100%)

Metcon

Metcon (Time)

3 ROUNDS

15 RING PUSH UP

30 KB SWING 55\35

45 SIT UP

SCALED & MOVEMENT

ADJUST ACCORDINGLY

Mobility

Stretch out after a good week!





01292015

29 01 2015


Bravery – CROSSFIT

Warm-up

10 MINUTES

Weightlifting

REVOLUTION SNATCH COMPLEX (BUILD TO A HEAVY 1)

1 SNATCH DL, 1 LOW HANG SNATCH, 1 FULL SNATCH

Skill

TOE 2 BAR-10 MINUTES

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
SCALED

95/45

20/16

MOVEMENT

75/35

20/16/12 STEP UP





FUNDAMENTALS 3

29 01 2015


Bravery – FUNDAMENTALS

Warm-up

10 MINUTES

BEAR CRAWL

PVC FRONT SQ

PVC DEADLIFT

Mobility

10 MINUTES

BACK

QUADS

MOVEMENTS

15 MINUTES

PRESS

PUSH PRESS

WOD:

Back Squat (10 MINUTES TO FIND 1 REP MAX)

DISCUSSION

CARBS





01282015

28 01 2015


Bravery – CROSSFIT

Warm-up

15 MINUTES

Skill

10 MINUTES

Handstand Push-ups (WORK ON STRICT AND KIP)

RING PUSH UP (3X5 SLOW TO WORK SHOULDER STABLIZATION)

CONDITIONING

20 MINUTES TO GET DEADLIFT AND ROW COMPLETED

Deadlift (2X5@60-70%, 2X3@75-85%, 5X1@90-100%)

1600M ROW (Time)





FUNDAMENTALS 2

27 01 2015


Bravery – FUNDAMENTALS

Warm-up

10 MINUTES

ROW

KB SWING

STIFF LEG DL

Mobility

10 MINUTES

QUADS

HAMS

SHOULDERS

MOVEMENTS

15 MINUTES

DEADLIFT

STANDARD

SDHP

WOD:

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 KB SWING

10 BOX JUMP

15 BURPEE

DISCUSSION

HYDRATION





01272015

27 01 2015


Bravery – CROSSFIT

Warm-up

10 MINUTES

Weightlifting

15 MINUTES

REVOLUTION CLEAN COMPLEX (FIND A HEAVY 1)

LOW HANG, HIGH HANG, SQUAT CLEAN
USE PVC AND BARE BAR FOR WARM UP

Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
SCALED

THRUSTER 75/45

OVER THE BAR BURPEE

MOVEMENT

THRUSTER 45/15

MODIFIED BURPEE OR BURPEE IN PLACE








Follow

Get every new post delivered to your Inbox.