Sports Fitness

Rest Day Emotional Game - Denver, CO

MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3 @ 85%WODAMRAP in 20 minutes of: the first round is2 alternating Cossack Squats 44/26lb4 Kettlebell clean and jerk 44/26lb6 Grasshoppersecond round is4 alternating Cossack Squats 44/26lb8 Kettlebell clean and jerk 44/26lb12 Grasshopper third round is:6 alternating Cossack Squats 44/26lb12 Kettlebell clean and jerk 44/26lb18 Grasshopper fourth round is:8 alternating Cossack Squats 44/26lb16 Kettlebell clean and jerk 44/26lb24 Grasshopper etc.... Just add 2, 4, and 6 reps to each round.post rounds and fractions of rounds to comments........

About 10 years ago in Sweden, Håkan Andersson was one of the organizers to a private seminar in Stockholm. I was invited of course because it was on overtraining, but could not attend the set of presentations by the top people in the sport. Information from Marco Cardinale, Tapani Keränen, Henk Kraaijenhof, Mehis Viru, Göran Kenttä, and Dave Clark was outstanding, but how many other resources were like this not being shared? I decided to do something this summer, and commissioned the Kinetics Manual so it could create a nice compendium of all the cream from coaches and top therapists. We need more of this in our field as the quality of information is dropping, but after getting a sneak peek it is likely to be one of the best resources I know. I requested a few copies for a few coaching friends, and I suggest getting a copy to see what some great people are doing around the globe.

CrossFit Kids Hope.CrossFit.com The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store. Warm-Up/Skill – Varsity, Junior Varsity and Novice: 3x or 5:00 5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk Elementary and Preschool: 3x or 5:00 5 super-slow squats => bear crawl => 5 super-slow squats => basic dot drill x 10 => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 2 wall walk-ups WOD – Varsity: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 35#/25# 7 dumbbell push presses, 35#/25# 40-meter shuttle (4 x 10-meter) Junior Varsity: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 25#/20# 7 dumbbell push presses, 25#/20# 40-meter shuttle (4 x 10-meter) Novice: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 20#/15# 7 dumbbell push presses, 20#/15# 40-meter shuttle (4 x 10-meter) Elementary: 2 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, unloaded-5# 7 dumbbell push presses, unloaded-5# 25-meter shuttle (2 x 12.5-meter) Preschool: 5:00 AMRAP 5 dumbbell hang squat cleans, unloaded 5 dumbbell push presses, unloaded 20-meter shuttle (2 x 10-meter) Cooldown/Skill – Varsity, Junior Varsity and Novice: 5:00 Planche practice Elementary and Preschool: 5:00-10:00 Headstand and frog stand practice

AM (Moderate) 1. Snatch 3/35% 1/50% 1/62.5% 1/72.5% 2×3/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 2. Clean & Jerk 3/35% 1/50% 1/62.5% 1/72.5% 2×2/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 3. Snatch Balance 1-1-1-*1 4. Overhead Squat Supports 5-5-5-5-*5 PM (Heavy) 5. Front Squat 3×1 90% or more, 3×3 / 85% 6. Jerk Dips 3×3 / 100%+10kg 7. Clean 3×2 / 85%, 3×3 / 80% 8. Snatch Deadlift 5×3 / 100% 9. Triceps 5×10 10. Core

AM In 30min: B. Power Clean + Push Press –MTR- (TAG) 5×3+3 Deadlift -MTR- 5-5-5-5-5 Pendlay Row -MTR- 5-5-5-5-5 5min Distraction 5min Static Stretch PM Warm-Up 1k Row Row 1,000-750-500-250-500-750-1,000m Rest 1:1 Cool Down 1k Row

Day 2 Chain Back Squat: 5×4/60% Bench: 1-2×1/85-95% Band Sumo Deadlift: 5×4/60% 2 Back Exercise 2 Core Exercise Hamstrings Low Back Abs

About 10 years ago in Sweden, Håkan Andersson was one of the organizers to a private seminar in Stockholm. I was invited of course because it was on overtraining, but could not attend the set of presentations by the top people in the sport. Information from Marco Cardinale, Tapani Keränen, Henk Kraaijenhof, Mehis Viru, Atko Viru, and Dave Clark was outstanding, but how many other resources were like this not being shared? I decided to do something this summer, and commissioned the Kinetics Manual so it could create a nice compendium of all the cream from coaches and top therapists. We need more of this in our field as the quality of information is dropping, but after getting a sneak peek it is likely to be one of the best resources I know. I requested a few copies for a few coaching friends, and I suggest getting a copy to see what some great people are doing around the globe.

Hang power clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 101118. Enlarge image SnoRidge CrossFit. "Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]...

Strict Press 5,3,3,1,1,1reps Post results to comments