November 1, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Back Squat: 5-5-5 (65/75/85)

C. Conditioning: METCON

AMRAP 15 minutes:

• 7 x back squats (95/65)
• 6 x toes-to-bar
• 5 x broad jumps, length of barbell

October 31, 2012 Training Session

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance. Location: CF671 box

Strength and Conditioning Focus Area: Active Recovery, Skill Work

October 30, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Snatch: 5-5-5 (65/75/85)

C. Conditioning: METCON

For time:

• 20 Power snatch (95/65)
• 20 pull-ups
• Run 400 meters
• 15 Hang Power snatch (95/65)
• 15 pull-ups
• Run 300 meters
• 10 Power snatch (95/65)
• 10 pull-ups
• Run 200 meters

October 29, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: 5-5-5 (65/75/85)

C. Conditioning: METCON

5 RFT:

• 3 x Kettlebell Overhead Squat, right hand (35/20); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=236
• 3 x Kettlebell Overhead Squat, left hand (35/20)
• 9 x Kettlebell Swings (35/20)
• 3 x Turkish get-ups (35/20)

Group Training Sessions Weekly Schedule for Oct 29-Nov 2, 2012

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Oct 29-Nov 2, 2012. A CF671 Trainer runs these sessions. All other periods during the day are Open Gym times but no CF671 Trainers are present unless coordinated in advance.

1. Monday, Oct 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, Oct 30:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, Oct 31:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, Nov 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671 box
Strength and Conditioning Focus Area:  Lower Body, Midline, METCON

5. Friday, Nov 2:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671 box
Strength and Conditioning Focus Area:  Upper Body, Midline, METCON

October 26, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: Press: 5-5-5 (65/75/85)

C. Conditioning: METCON

For time:

• 10 ground-to-overhead (95/65)
• 5 shoulder-to-overhead (95/65)
• Run 800 meters
• 10 ground-to-overhead (95/65)
• 5 shoulder-to-overhead (95/65)
• Run 400 meters

October 25, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Front Squat: 5-5-5 (65/75/85)

C. Conditioning: METCON

AMRAP 15 minutes:

• 3 x front squats (95/65)
• 4 x front squat lunges (95/65)
• 5 x toes-to-bar

October 24, 2012 Training Session

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance. Location: CF671 box

Strength and Conditioning Focus Area: Active Recovery, Skill Work

October 23, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: Deadlift: 5-5-5 (65/75/85)

C. Conditioning: METCON

4 RFT:

• 10 deadlifts (165/115)
• Run 400 meters
• 10 wall balls (20/14)

October 22, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Hang Squat Clean: 5-5-5 (65/75/85)

C. Conditioning: METCON

For Time:

15-12-9-6 reps of:

• Thruster (95/65)
• Kettlebell Swings (53/35)
• AbMat Sit-ups