Archive for July, 2013

August 1, 2013 Training Session

Posted in Uncategorized on July 31, 2013 by CrossFit671

Thu

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning: METCON

10 RFT:

  • 1 x Power clean (75/55)
  • 2 x Push Press (75/55)
  • 3 x Back squats (75/55)
  • 4 x Back squat in-place lunges (75/55)
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July 31, 2013 Training Session

Posted in Uncategorized on July 30, 2013 by CrossFit671

Wed

CrossFit 671 Strength and Conditioning:

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

Strength and Conditioning Focus Area: Active Recovery, Skill Work

July 30, 2013 Training Session

Posted in Uncategorized on July 29, 2013 by CrossFit671

Tue

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Snatch: Find 1RM

C. Conditioning: METCON

5 RFT:

  • 15 x Kettlebell swings (53/35)
  • 20 x hand-release push-ups
  • Run 350 meters
  • 1 x rope ascent to 15′

July 29, 2013 Training Session

Posted in Uncategorized on July 28, 2013 by CrossFit671

Mon

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Overhead Squat: Find 1RM

C. Conditioning: METCON

For time:

  • 20 x Turkish Get-ups (10 per side) (35/20)
  • 40 x Goblet Squats (53/35)
  • 100 x double unders

Group Training Sessions Weekly Schedule for July 29-August 2, 2013

Posted in Uncategorized on July 27, 2013 by CrossFit671

1

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of July 29-August 2, 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 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, July 30:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, July 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, August 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

5. Friday, August 2:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

July 26, 2013 Training Session

Posted in Uncategorized on July 25, 2013 by CrossFit671

2

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Press: Find 1RM

C. Conditioning: METCON

For time:

4,000

  • Run 1600 meters
  • Do reps of strict press or push press ONLY (push jerks and split jerks are not allowed) until you have lifted a total of 4, 000 pounds

July 25, 2013 Training Session

Posted in Uncategorized on July 24, 2013 by CrossFit671

1

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Front Squat: Find 1RM

C. Conditioning: METCON

10 RFT:

  • 2 x Cleans (75/55)
  • 3 x Front squats (75/55)
  • 4 x Front squat in-place lunges (75/55)