>Practice
>
A] 5 Rounds
Sprint 20 Seconds
Rest 40 Seconds
B] AMRAP 10 Minutes
5 Thrusters 50/35
10 Ring Dips
15 Knees to Elbow
C] 3 Sets
10 GHD Situps
15 Hollow Rocks
30 Second Plank Hold
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Archive for month: December, 2011
>FAST FAST FAST
>A] 3 Sets of Max Rep Pull Ups
Rest 2 minutes per Set
B] For Time
15-12-9-6-3
Power Clean 60/40
Burpee Over the bar
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>You vs Your Partner
>In a Pair (A,B) Complete the following to compete as a team and get the highest score as possible
1 Minute Amrap
A-Row (calorie)
B- Air Squat
30 Second Rest
1 Minute Amrap
A- Push Ups
B- Run (laps)
30 Second Rest
1 Minute Amrap
A-Skip (single
B- Plate Situp
30 Second Rest
1 Minute Amrap
A- Supine Ring Row
B-Row
30 Second Rest
1 Minute Amrap
A-Run
B- Burpees
30 Second Rest
1 Minute Amrap
A-Lunges
B-Skip
30 Minute Rest
1 Min Rest
A then becomes B and B becomes A in the Second round
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>London Throwdown WOD 1
>
Payment for Christmas Party is Now Due see Andy or Simon for details.
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups
Movement Standards
Thruster:
- Bar must start on the ground.
- First rep can be squat cleaned.
- Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM.
- Bar must finish locked out overhead, with hip and knee extended, head neutral.
Burpee bar hop-overs:
- Movement starts parallel to the bar.
- Chest and thigh to the ground.
- Both feet leave the ground together and land on the opposite side of the bar together.
Pull-ups:
- Arms start fully locked out.
- Chin must break the horizontal plane of the bar.
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>Intensity
>Xmas Party Money is now Due. Click Menu for Options. Looking at getting this done by the end of Play Thursday. We Will Be Doing the CrossFit Total and a WOD on The Saturday Class. Santa Hat not necessary but adds at least 15kgs to your PR’s
Also Nominations for Athletes- Athlete are now open. Speak to Andy and Si to get your vote in.
 |
| 6pm Class hitting London Throwdown 1 |
A} Deadlift 3,3,3,3,3
B] 200m
20 SlamBalls
20 Wall balls
20 plate Situps
200m
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>London Throwdown WOD 2
>The Polling Stations are now Open for 2011 Athletes- Athlete so get your Votes In. Email them in if you wish at dragoncrossfit
For Time:
BUY IN: Output 1200/800kg of Power Clean. (Select your own weight).
Then complete…
5 rounds of:
5 Shoulder-to-overhead 60/40kg
7 Front squats 60/40kg
9 Toes-to-bar
CASH OUT: Output 1200/800kg of power clean.
Example for power output on cleans:
12 x 100kg power clean = 1200kg
12 x 100kg power clean = 1200kg
or
30 x 40kg power clean = 1200kg
or, for women:
32 x 25kg power clean = 800kg
or, for women:
32 x 25kg power clean = 800kg
Movement Standards
Power clean:Chosen weight start from the ground, on ‘go’ you can grab the bar.
Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.
Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.
Shoulder-to-overhead:Bar starts on shoulders (can go right after the last power clean).
Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral.
Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral.
Front Squat:
Bar starts racked on shoulders (can go right after the last STOH).
Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended.
Bar starts racked on shoulders (can go right after the last STOH).
Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended.
Toes-to-bar:Must start at a full hang from the bar.
Both feet must touch the bar simultaneously.
Any part of the foot/shoe is acceptable as a contact point with the bar.
Both feet must touch the bar simultaneously.
Any part of the foot/shoe is acceptable as a contact point with the bar.
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>Xmas Party!
>Reminders: Xmas party this Saturday!! Get you money in! Also email your nominations for 2011 Athlete of the Year
Blair Morrison (CrossFit Games 2011 4th place) is having an open gym session tonight at open gym. I your around and want to pop in let coach Andy or Simon know.
Floor Press 5,5,5
3RDs for time
20 Box jumps 24/20
400m run
30 KB swings 24/16
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>London ThrowDown WOD 3
>IMPORTANT- Meal Choices for Xmas Party email here
IMPORTANT-Athlete’s Athlete- One Female and One Male from our gym who you think deserves recognition email here
Thank You to Blair Morrison for coming down to DC to throwdown a WOD, the guys and girls certainly appreciated it!!!
WOD
WORKOUT 3
100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders
Movement Standards
Double unders:
Any rope may be used.
Rope must pass under the feet twice.
Only complete reps to be counted, not attempts.
Any rope may be used.
Rope must pass under the feet twice.
Only complete reps to be counted, not attempts.
K2E to Pull-ups:Start at a full hang from thee bar.
Knee’s must make contact with the elbows simultaneously.
Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip).
Chin must then pass above the horizontal plane of the bar.
If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep.
Knee’s must make contact with the elbows simultaneously.
Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip).
Chin must then pass above the horizontal plane of the bar.
If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep.
One rep = one K2E + one pull-up
Snatches:Bar starts from the hang.
The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets.
The bar may be caught above a squat a ridden down until the hip crease passes below the knee.
Passes through a full squat (crease of hip below knee) with the bar locked out overhead.
Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.
The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets.
The bar may be caught above a squat a ridden down until the hip crease passes below the knee.
Passes through a full squat (crease of hip below knee) with the bar locked out overhead.
Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.
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>Christmas Cheer
>
CrossFit Total
CrossFit Total: sum of the best 3 attempts at the Squat, Press, and Deadlift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Christmas Party at Positano’s 12:30pm
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>Christmas Party
>Plan of Attack for today is -
- If you haven’t payed for the Christmas Party Pay!!!
- If you haven’t voted for your DC athlete of the Year (male and female) DO SO!
- WORK OUT HARD.
- Party
Today Christmas WOD
A] The DC Total
Push Press
Back Squat
Power Clean
B] If needed London Throwdown Catch Up
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