Crossfit Sanitas http://www.crossfitsanitas.com Crossfit Boulder, CO Tue, 21 Oct 2014 02:13:22 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.4 Olympic Weightlifting 10-21-14 http://www.crossfitsanitas.com/olympic-weightlifting-10-21-14/ http://www.crossfitsanitas.com/olympic-weightlifting-10-21-14/#comments Tue, 21 Oct 2014 02:13:22 +0000 http://www.crossfitsanitas.com/?p=9640 Olympic Weightlifting

  • Snatch
    60%x3,
    65%x3,
    70%x2,
    75%x2x4
  • Snatch Pull
    100% (of sn) x 3 x 4
  • Back Squat
    70%x3,
    75%x3x4
  • Push Press
    70%x5,
    75%x5,
    80%x3x3
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Teens 10.21.14 http://www.crossfitsanitas.com/teens-10-21-14/ http://www.crossfitsanitas.com/teens-10-21-14/#comments Tue, 21 Oct 2014 02:05:00 +0000 http://www.crossfitsanitas.com/?p=9927 Warmup: 

3 Rounds: 
1min Banded Distraction 
5 High Box Jumps
5 Weighted Reactive Stepups
1min Banded Front Rack Mobility 

SKILL: 

Clean + Jerk

WOD: 

Run 400m 
15 Clean and Jerks “Light” 
Run 400m Run 
10 Clean and Jerks “Moderate” 
Run 400m 
5 Clean and Jerks “Heavy” 

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Tuesday 10-21-14 http://www.crossfitsanitas.com/tuesday-10-21-14/ http://www.crossfitsanitas.com/tuesday-10-21-14/#comments Tue, 21 Oct 2014 01:45:40 +0000 http://www.crossfitsanitas.com/?p=9851 Warm-Up

15 min AMRAP
Yok Carry 30m
Yok Push 30m
60m Sled Drag
60m Farmer Carry

SKILL

Five Sets
4x Fade away pull ups (slow)
30seconds rest
30 Double Unders
rest 30 seconds

Then… Deadlift review

Workout of the Day
“EMOTM x 8 min

2xPull ups
2x Deadlifts

Increase 1 rep on each movement every 60 seconds”

Levels:
L1: HEX BAR
L2:185-205/ 115-135
L3: 225/155

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Comp Prep 10-21-14 http://www.crossfitsanitas.com/comp-prep-10-21-14/ http://www.crossfitsanitas.com/comp-prep-10-21-14/#comments Tue, 21 Oct 2014 01:45:01 +0000 http://www.crossfitsanitas.com/?p=9881 Warm-Up

Three sets for intervals
500m Row
80 Double unders

rest 2 minutes

STRENGTH

Every 2 minutes for 10 minutes
5×5 Push press
(hold for 5s at top)

SKILL

Hang Power Clean + Jerk x1
(in 7 sets, work up to something heavy)

Workout of the Day
Six sets with a partner

60m Sled pull (on the rubber)
15 Pull ups
60m Sled Pull on the rubber

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Endurance 10-21-14 http://www.crossfitsanitas.com/endurance-10-21-14/ http://www.crossfitsanitas.com/endurance-10-21-14/#comments Tue, 21 Oct 2014 01:33:15 +0000 http://www.crossfitsanitas.com/?p=9951 Warmup: 

Ankle + Calf mobility 
2 Rounds:
Banded Knee Drives x20
Banded Heel Pulls x20
Banded Adductor 1/4 Squat x10
Banded Abductor 1/4 Squat x10

SKILL: 

KB Thruster 

WOD: 

4 Rounds for Intervals 
400m Run 
15 KB Thrusters 
60m Sled Push
R: 2min after each set

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Strength 10.29.14 http://www.crossfitsanitas.com/strength-10-29-14/ http://www.crossfitsanitas.com/strength-10-29-14/#comments Mon, 20 Oct 2014 02:34:12 +0000 http://www.crossfitsanitas.com/?p=9932 Strength
Warm-up:
3 rounds:
10 KB clean + press
10 shoulder stand to pancake split
10 box jumps
:05s shoulder taps x 3

A. High Bar Back Squat
A. Find heavy double for the day (7 sets)
Then, 2 x10 reps @ 60% of 2RM

B. Dimmel Deadlift w/ bands
2 pulls every :30s for 6 minutes

C. Floor (4-board) press w/ narrow grip, 2x max reps w/ 185# (55% of 1RM BP)

D. AMRAP 7
10 Chest to bar pull-ups
8 Double KB clean and jerk (53/35)
6 Burpees to 10″ target

Post your scores to the Whiteboard.

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Teens 10.20.14 http://www.crossfitsanitas.com/teens-10-20-14-2/ http://www.crossfitsanitas.com/teens-10-20-14-2/#comments Mon, 20 Oct 2014 02:00:58 +0000 http://www.crossfitsanitas.com/?p=9922 Warmup: 

500m Row then…
Crossover Symmetry Activation Series 

Skill/Strength: 

A1: Pendlay Rows x5
R: 30sec
A2:
HandStand Hold x20-30sec
R: 30sec

WOD: 

EMOTM: 15min 
1) Aerodyne
2) Barbell Rows
3) Sled Push
4) Pushups
5) Rest 

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Comp Prep 10-20-14 http://www.crossfitsanitas.com/comp-prep-10-20-14/ http://www.crossfitsanitas.com/comp-prep-10-20-14/#comments Mon, 20 Oct 2014 01:45:49 +0000 http://www.crossfitsanitas.com/?p=9878 Warm-Up

three sets( 60 seconds at each station)
“play” with the following stations
1. Double unders or Triple unders
2. Overhead pistols
3. Rope climbs
4. HS walk

STRENGTH
Back Squat
5×65%
3x 75%
1x 85%
5x 75%
3x 85%
1x 95%”
SKILL

Clean x 1
every 90 seconds for 12 minutes

CONDITIONING
in teams of 4(2m,2 F)
50 Deadlift 225/155
50 HSPU”

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Monday 10-20-14 http://www.crossfitsanitas.com/monday-10-20-14/ http://www.crossfitsanitas.com/monday-10-20-14/#comments Mon, 20 Oct 2014 01:45:49 +0000 http://www.crossfitsanitas.com/?p=9844 Warm-Up

Row 500m (easy) 
T spine and Lat Prayer stretch mobility
3 rounds with exceptional quality
Russian swings x8
goblet squats x8
Hollow rocks x15
run 200

SKILL

Hang Clean x 3 
and 
Jerk

Workout of the Day
Every other minutes for 18 minutes
Even: 20 Cals on ERG
odd: Hang Clean x 3 + Jerk

Levels
L1: 12-15cals+ 55%
L2: 15-18cals+ 65%
L3: 20 cals + 75% of 1rm

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Sunday 10-19-14 http://www.crossfitsanitas.com/sunday-10-19-14/ http://www.crossfitsanitas.com/sunday-10-19-14/#comments Sun, 19 Oct 2014 01:45:01 +0000 http://www.crossfitsanitas.com/?p=9846 Warm-Up

Group Dynamic

SKILL

Dips

Workout of the Day
AMRAP 5 minutes (rest 1 min) x 3
60m Sled push
Wall Ball x 10
60m Sled push
Dips x 10

Levels:
L1: 14/10, low rings
L2: 20/14, Stationary
L3: 30/20, ring dips

 

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