10.31.14

31 10 2014

Bravery – CrossFit

Pull-ups (5.5.5.4.3)

Metcon (Time)

“Flight Simulator” Mix

5-10-15-20-25-20-15-10-5

Double Unders with:

5 Burpees

6 Russian Twist(2 sides=1 rep) 44/25

In Between Sets of Double Unders.

*Only 3 attempts allowed for unbroken double unders. After 3 attempts complete entire set with burpees
Scaled Athletes

2:1 Singles

RT 35/25/15

Movement Athletes

Singles 1:1

RT No weight





10.30.2014

30 10 2014

Bravery – CrossFit

Mobility

Shoulder and Hip

3×10 seconds

superman holds AND

banana boat holds (hollow body)

Skill

The Clean & Jerk:

- Good Power Position

- Work 1st pull, 2nd pull, scoop(hip pop, shrug, and pull and catch)

- Jerk (dip, drive(punch the weight up, and drive back under the bar)

Clean Deadlift + Power Clean (Total Weight)

1 Clean Deadlift + 1 Power Clean
9 Minutes to find a 1 rep max

Metcon (Time)

Little Nancy

4 Rounds of:

400 M Medicine Ball Carry 25/16

15 Overhead Squats 95/65
Scaled Athletes

Med Ball 20/10

Overhead 75/45- 65/35

Movement Athletes

10/0 Med ball

15/PVC OHS or Air Squat to proficient depth.





10.29.2014

29 10 2014


Bravery – CrossFit

Mobility

Warm-Up, Stretching, Mobility

Metcon (Time)

400 Meter Row then:

4 Rounds of

4 HSPU

8 Box Jump/Step Overs 24/20

12 Thrusters 95/65

16 Toes-2-Bar

then: 400 Meter Run
L1

Wall Walks

20/16(plates)

Thrusters 75/45

Knees-2-Elbows

L2, Movement

8 [EIGHT] Push-Ups

Plates

Thruster 45lb

Floor Toes-2-Bar





10/28/2014

28 10 2014

Bravery – CrossFit

EMOM: Metcon (No Measure)

8 Minute EMOM Alt

(8) Ring Dips [Weighted if reasonably possible, banded assist allowed] OR Push-ups

(4) Deadlift @ 80%

Weighted Ring DIps(& Assist)

Deadlift

Metcon (2 Rounds for reps)

Tabata (20 sec of work 10 sec of rest) Alternating

1st Round/Circuit

4 Minute

Med Ball Squat Cleans 25/16 [20 sec and 10 sec rest]

Double Unders [20 sec and 10 sec rest]

Repeat for entire 4 minute period

(1 Minute Rest)

2nd Round/Circuit

5 Minute

Sit-Ups [20 sec and 10 sec rest]

Bar Touching Burpees [20 sec and 10 sec rest] High Bar/Low Bar

Repeat for entire 5 minute period
The 10 second rest should be the time it takes you to get ready for next movement. Keep up with total reps. You will record total reps from each circuit.

L1 3:1 singles





10/27/2014

27 10 2014


Bravery – CrossFit

Metcon (Time)

4×100 Meter Row Sprints [Record Time of Best Finish]
Keep Your Pulls LONG and INTENSE(meaning hard not necessarily fast)

Metcon (3 Rounds for reps)

Fight Gone Bad Style

3 rounds of:

1 minute Power Snatch 75/45

1 minute Goblet Squat 55/35

1 minute Pull-Ups

1 minute Overhead Lunges(Plates 45/25)

1 minute Rest
L1 Power Snatch 45/35 or 15

Air Squats

Ring Rows

Lunges





102514

25 10 2014


Bravery – CrossFit

Metcon

Metcon (Time)

Team of 3

4 Rounds

Break it up anyway, each member must perform 10 reps of each movement.

400 M INDIAN RELAY RUN 25/16

50 BOX JUMP OVERS 30/24

50 RING DIPS

50 GOBLET SQUAT WITH KB 55/35

50 KB SWING 55/35





10/24/2014

24 10 2014

Bravery, Main – CrossFit

Friday Field Day

Pull-ups (5.5.5.5.5)

40 Yard-Dash (Time)

2-3 Attempts at 40-Yard Dash;

[keep running principles in mind]

-Everyone Line-Up Behind Starting Point(one athlete at one time)

-Performing Athlete Steps to Starting LIne

-Coach Will Signal “On Your Mark”

-Set Your Mark and Begin

-Clock Starts On Your Movement and Stops when you cross finish line

[ONLY 2-3 ATTEMPTS]

Metcon (AMRAP – Rounds and Reps)

9 Minute-AMRAP of:

15 Thruster 95/65

15 Over-The-Bar Burpees
L1 75/45 [Movement] Med-Ball Thruster OR PVC








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