July 1, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Snatch: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

4 RFT:

• 12 x kettlebell swings (53/35)
• 12 x hand-release push-ups
• 12 x knees-to-elbows

Group Training Sessions Weekly Schedule July 1-5, 2013

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of July 1-5, 2013. 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, July 1:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, July 2:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, July 3:

CrossFit 671 Strength and Conditioning

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

4. Thursday, July 4:

CrossFit 671 Strength and Conditioning

Federal Holiday, no group sessions. Open Gym only

5. Friday, July 5:

CrossFit 671 Strength and Conditioning

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

June 28, 2013 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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

5 RFT:

• 6 x snatch push press (65/55); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=89
• 7 x Heaving snatch balance (65/55); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82
• Run 300 meters

June 27, 2013 Training Session

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

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

B. Strength: Press: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

2-5-2 pyramid reps of:

• Hand-stand push-ups; see demo on progressions here: http://www.youtube.com/watch?v=RAO7OG077Ac
• Chest-to-bar pull-ups
• Turkish get-ups (35/20); see demo here: http://www.youtube.com/watch?v=QWgJOU6e2cU

June 26, 2013 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

June 25, 2013 Training Session

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

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

B. Strength: Front Squat: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

“5,000”

• Run 1600 meters (1 mile)
• Do front squat reps until you have lifted a total of 5,000 pounds

# of reps = 5,000/load

June 24, 2013 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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

AMRAP 12 minutes:

• 3 x 2-position power clean (95/65); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=162
• 3 x burpees

Group Training Sessions Weekly Schedule for June 24-28, 2013

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of June 24-28, 2013. 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, June 24:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, June 25:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, June 26:

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, June 27:

CrossFit 671 Strength and Conditioning

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

5. Friday, June 28:

CrossFit 671 Strength and Conditioning

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

June 21, 2013 Training Session

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

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

B. Strength: Deadlift: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

• 50 x deadlifts (115/95)
• Run 400 meters
• 40 x sumo deadlifts (115/95); see demo here: http://www.youtube.com/watch?v=XynUSDVyd6Q
• Run 400 meters
• 30 x hollow rocks; see demo here: http://gymnasticswod.com/content/hollow-rock
• Run 400 meters
• 20 x pull-ups
• Run 400 meters

June 20, 2013 Training Session

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

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

B. Strength: Floor Press: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

3-9-3 pyramid reps of:

• Weighted push-ups (25/10)
• Hand-release push-ups
• Weighted AbMat sit-ups (25/10)
• AbMat sit-ups