Offshore CrossFit

Offshore CrossFit

Saturday Oly Strength & Conditioning 6.2.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up – Snatch
Skill Warm Up
3 Sets
3 Muscle Snatch
:10 Dball Bearhug hold
Weightlifting
3 Position Snatch (Build up to 3×1)
– High Hang+ Above Knee+ Ground
2 Position Clean & Jerk (50%x1x1, 60%x1x1, 70%x3x1)
– (2 Cleans + 1 Split Jerk)
– Clean: Ground then below the ground
Metcon for Time
A team of 3  Relay:
5 Rounds
18 Power Snatch 75/55
80ft Bear Hug Dball Carry 100/80

 

Friday Oly Strength & Conditioning 6.1.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up
Skill Warm Up
2 Sets
3 Pistol Squats
3 Pull Ups
:10 Handstand Hold
Weightlifting
Snatch Balance (1-1-1-1-1-1)
Front Squat (3-3-3-3-3, Drop set 90%x2x3)
Clean Pull (70%x3,  80%x3, 90%x3)
Metcon
Metcon (Time)
3 rounds for time of: (16 Minute Cap)
9 muscle-ups
36-ft. handstand walk
36 single-leg squats
36-ft. handstand walk

Scaling Options
Sub Movements
– Muscle Up
Bar muscle ups
chest to bar + push ups

– Handstand Walk
Bear crawl
3 Wall Walks

– Single leg squat
assisted single leg squat

Air squat
Accessory Work
10 – 15 Minutes of Mobility

 

Tuesday Oly Strength & Conditioning 5.29.18

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Warm-up
Olympic Lifting Warm Up
Dynamic Lunge Routine
Shoulder & Wrist routine
Burgener Warm Up
Weightlifting
Power Clean (45%x3, 55%x3, 65%x2x3)
Hang clean pulls (50%x5, 60%x5, 70%x5)
– Below the knee
GHD Sit Ups (3 x10-12)
W.O.D.
– Rest Day
Accessory Work
After the session is complete: 10-15 minute mobility session

 

Saturday Oly Strength & Conditioning 5.26.18

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Warm-up
Olympic Lifting Warm Up
Dynamic Lunge Routine
Shoulder & Wrist routine
Burgener Warm Up
Weightlifting
12 Minute Cap for each movement.
Snatch (1-1-1-1-1-1-1)
Clean and Jerk (1-1-1-1-1-1-1)
Accessory Work
After the session is complete: 10-15 minute mobility session

 

Friday Oly Strength & Conditioning 5.25.18

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Warm-up
Olympic Lifting Warm Up
Dynamic Lunge Routine
Shoulder & Wrist routine
Burgener Warm Up
Skill Warm Up
Metcon (No Measure)
2 Sets
200m Run
100m Bear hug carry
5-10 Handstand push-ups
Weightlifting
– You’ll have 15 minutes for each strength movement.
Snatch Balance (1-1-1-1-1-1)
– The goal is to SN Balance your new 1RM Snatch.
Halt Snatch: at Mid-Thigh (Build to 3 x 3. )

– Lift to a position and stop for 02-:03 seconds before completing the lift.

– The goal is 70 – 80%
Halting Snatch Grip Deadlift (90%x3, 100%x3, 105%x3)
– Halt at Mid-Thigh and return back to the ground.
W.O.D.
Metcon (Time)
4 Sets
400m Run
200M Bear hug sandbag carry 40/80
15 Handstand Push Ups

Scaling Options

Lower the workout by 1 Round.
Lower the volume.
Lower the weight.

Accessory Work
After the session is complete: 10-15 minute mobility session

 

Wednesday Oly Strength & Conditioning 5.23.18

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Warm-up
Olympic Lifting Warm Up
Dynamic Lunge Routine
Shoulder & Wrist routine
Burgener Warm Up
Metcon (No Measure)
2 Sets
10 Sumo Deadlift (Light)
6 Box Step Overs
5-10 Pull Ups
Weightlifting
Power Clean (2-2-2-2-2, 90%x2)
Hang clean pulls (90%x3, 100%x3, 105%x3x3)
**Below the knee
W.O.D.
For Time:
500M Row
30 Box Step Overs 20″/24″
50 Pull Ups
30 Box Step Overs 20″/24″
500m Row

15 Minute Cap.
– or –
Done as a Team 15 Minute AMRAP.

Accessory Work
After the session is complete: 10-15 minute mobility session