Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Fri, 31 Oct 2014 03:08:15 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.4 Strength 10.31.14 http://www.crossfitsanitas.com/strength-10-31-14/ http://www.crossfitsanitas.com/strength-10-31-14/#comments Fri, 31 Oct 2014 03:08:15 +0000 http://www.crossfitsanitas.com/?p=10108 Strength
Warm-up
CrossFit Warm-up

A. Bench Press
2 Warm-up sets + 3 sets for max reps at BW/(60%BW)

B. 3 Rounds of:
1m Max Effort Strict Chest to Bar Pull-ups
1m Max Effort Ring Dips
Rest 90s.

C. Strength WOD
21-15-9 (135/75)
Floor Press
Floor Wipers w/ BB
Burpee Pull-ups

Post your scores to the Whiteboard.

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Teens 10-31-14 http://www.crossfitsanitas.com/teens-10-31-14/ http://www.crossfitsanitas.com/teens-10-31-14/#comments Fri, 31 Oct 2014 02:00:59 +0000 http://www.crossfitsanitas.com/?p=10096 WARMUP

3 Rounds
10 Goblet Squats
10 Dips
30sec V-Sit
10 Inverted Rows
10 Back Extensions on GHD
10 Alternating Lunges

SKILL

MedBall Cleans

WOD

EMOTM for 15min
1st: Row 150m
2nd: 6-8 Pullups
3rd: 10 MedBall Cleans

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Friday 10-31-14 http://www.crossfitsanitas.com/friday-10-31-14/ http://www.crossfitsanitas.com/friday-10-31-14/#comments Fri, 31 Oct 2014 01:45:56 +0000 http://www.crossfitsanitas.com/?p=10074 Warm-Up

Coaches Choice
Group Dynamic

SKILL

Bracing during the KB swing
Short vs. Long Style

Workout of the Day
“”Nightmare on Arapahoe ave”"

Five rounds,
every 4 minutes for 20 minutes
10 Burpees
15 KBS
400m run

Levels:
L1: Russian Swings
L2: 53/36
L3: 72/53

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Olympic Weightlifting 10-30-14 http://www.crossfitsanitas.com/olympic-weightlifting-10-30-14/ http://www.crossfitsanitas.com/olympic-weightlifting-10-30-14/#comments Thu, 30 Oct 2014 02:42:27 +0000 http://www.crossfitsanitas.com/?p=9647 Olympic Weightlifting 

  • Power Snatch
    70%x2,
    75%x2,
    80%x1x4
  • Power Clean + Power Jerk
    75%x2(1+1) x 5
  • Snatch Push Press + Overhead Squat
    70%x3+1,
    75%x3+1,
    80%x3+1

 

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Endurance 10-30-14 http://www.crossfitsanitas.com/endurance-10-30-14/ http://www.crossfitsanitas.com/endurance-10-30-14/#comments Thu, 30 Oct 2014 02:00:06 +0000 http://www.crossfitsanitas.com/?p=9998 Warmup: 

Calf and Heel Cord Mobility
Pose Drills (Jump Rope) 

Skill: 

KB Swing Short vs. Long 

WOD: 

Every 3min for 24min
200m Run 
8 KBS
8 Burpees

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Comp Prep 10-30-14 http://www.crossfitsanitas.com/comp-prep-10-30-14/ http://www.crossfitsanitas.com/comp-prep-10-30-14/#comments Thu, 30 Oct 2014 01:45:01 +0000 http://www.crossfitsanitas.com/?p=10072 Active Recovery day

3x 1000m Row

rest 10 min between each set

(count your strokes, do not > 25 SPM)

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Thursday 10-30-14 http://www.crossfitsanitas.com/thursday-10-30-14/ http://www.crossfitsanitas.com/thursday-10-30-14/#comments Thu, 30 Oct 2014 01:20:12 +0000 http://www.crossfitsanitas.com/?p=10070 Warm-Up
3 rounds for Progress
100mx 3 ( slow, med, fast)
6x Pull to stand on Rope
6x Candle stick rolls
6x Toes to bar/ K2E
6x Push ups

SKILL

Bulgarian Split Squats 
(tempo prescription)

Workout of the Day
“Every Third minute for 15 minutes
first min: 5 Bulgarian split squats(each leg)
seconds min: 8-10 dips
third min: 8-10 Pull ups”

Levels:
Today is more about challenging the athlete within their limits.
Work with a Coach to find movements that challenge you to get the rep prescription

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Teens 10-29-14 http://www.crossfitsanitas.com/teens-10-29-14/ http://www.crossfitsanitas.com/teens-10-29-14/#comments Wed, 29 Oct 2014 13:04:21 +0000 http://www.crossfitsanitas.com/?p=10060 Warmup:

10min AMRAP
10 Ring Rows
10 Knees to Elbows
10 Pumpkin Squats
10 Deadbugs

SKILL

Deadlifts: 3.3.3.3.3

WOD: 

Every 4min for 16min
6 Deadlifts
6 Burpees over Bar
400m Run 

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Strength 10.29.14 http://www.crossfitsanitas.com/strength-10-29-14-2/ http://www.crossfitsanitas.com/strength-10-29-14-2/#comments Wed, 29 Oct 2014 02:42:49 +0000 http://www.crossfitsanitas.com/?p=10057 Strength
Mobility Session:
T-spine Mob w/ Slam Ball
Rack Position Mob

3 rounds of:
30m broad jumps
10 KB high pull
10 KB chainsaw row ea. side
3 skin the cat

A. 7 attempts to find heavy Power Clean for the day.
then;
“Dino”
1 squat clean + 2 front rack lunges x 25 rounds

B. Open Gymnastics Work
Use the rest of the hour to brush up on skills:
Bar/Ring Muscle-ups
Dips
Handstand Walks
Pull-ups
Toes to Bar

Post your scores to the Whiteboard.

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Comp Prep 10-29-14 http://www.crossfitsanitas.com/comp-prep-10-29-14/ http://www.crossfitsanitas.com/comp-prep-10-29-14/#comments Wed, 29 Oct 2014 02:19:01 +0000 http://www.crossfitsanitas.com/?p=10054 Three sets for work load

2 min to run 400m
2 min to Row 500m
2 min to 40 calls on AD

Workout of the Day
Power Clean + push press
EMOTM x 12 min
then
“Every 4 minutes for 16 minutes

30 wall balls (30)
20 KB swings (use what you can)
10 Burpees
30m Sled push

 

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