FallOut CrossFit – School of Elite Fitness Tri-cities, WA

April 20, 2016

STRENGTH: Sumo deadlift 4-4-4-4

WOD: For time,

50 x cal row, then,

21-15-9 of

Sumo deadlift high pull

Toes to bar

STRENGTH: Deadlift cluster 5(4×2) – 10s @ 5 RM – 2-3 min rest

WOD: 3 rounds, males have 3:30 minutes & females have 4:00 minutes to do:
400 m run
5 x chest to bar pull ups

10 x push press
then max # muscle-ups
Rest 2 minutes

 

April 19, 2016

WOD: Using a 30 min. running clock,

0:00-15:00,

Establish a 1 rep max clean and jerk

15:00-30:00,

5 x chest to bar pull ups

10 x  push press

50 x double unders

April 18 2016

STRENGTH: 4 rounds, for quality,

Minute 1 – Row 200/150 Meters
Minute 2 – 8 x Supine leg curls w/medball 
Minute 3 – 4-6 x Strict Handstand Push ups

WOD: In 9 minutes, complete AMRAP of,

12 x Alternating Single-Arm DB Snatches
12 x toes to bar

April 14, 2016

STRENGTH: 3 rounds, not timed,

Max rep x DB bench press

10 x single arm DB rows, each arm

WOD: For time, with a 15 min time cap,

50 x unbroken double unders

50 x KB swing

40 x unbroken double unders

40 x hand release push ups

30 x unbroken double unders

30 x toes to bar

*If you break or miss your DUs, you must restart the DU set from 0. Same goes for single unders.

SAM_4738

April 13, 2016

STRENGTH: 1) High Hang Power Snatch Cluster – 5(4×2)-10s w/ a 5RM

In this set up you’ll do 5 total clusters (the first number), and each cluster is going to consist of 4 mini-sets of two reps (the bracketed numbers). You’re going to rest 10-seconds in between each mini-set, and you’re going to use around your 5RM in load.

This is what it will look like:

 1.       2 reps @ 5RM, rest for 10-seconds

2.       2 reps, rest 10s

3.       2 reps, rest 10 seconds

4.       2 reps, rest 2-3 minutes

5.       Move onto cluster #2

6.       Repeat as above for clusters 2-5

(The difference between cluster training and traditional lifting is that in traditional lifting, using the example from above, you’d do your sets for 5 reps, rest for 2-3 minutes between sets, and then move on to the second set. In cluster training what we do is break that set of 5 reps down into 4 mini-sets of 2 reps, with a 10-15 second break in between each mini-set. This effectively allows us to do 8 reps of with our 5RM.)

Being able to do 3 extra reps doesn’t seem like much at first, but when you realize it equates to a 60% increase in output, you start to notice how effective cluster training can be.

2) Strict Pull Ups – 3 sets of 5 reps

WOD: For time,

Run 200m

20 x hang squat snatch

Run 200m

15 x hang squat snatch

Run 200m

10 x hang squat snatch

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