Training Log

CrossFit Monday 9.26.2016

Tiger Mountain CrossFit – CrossFit

PERFORMANCE

MOVEMENT PREP

Heel to hand walk 60′

STRENGTH

Back Squat (5, 5, AMRAP @ 70% of 1RM)

CONDITIONING

50 Thrusters (Time)

For time:

50 Thrusters (95lbs/65lbs)

COOL DOWN

Mobility work

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FITNESS

MOVEMENT PREP

Burgener Warm Up (Clean)

STRENGTH

1 Hang Power Clean + 1 Front Squat (15 minutes to find a challenging single )

CONDITIONING

50/30 (Time)

Complete for time:

50 wall ball (20lb/14lb)

20 burpees

COOL DOWN

Mobility work

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CrossFit 9.24.2016

Tiger Mountain CrossFit – CrossFit

MOVEMENT PREP

Group warm up

CONDITIONING

Corynn (AMRAP – Rounds)

30 minute EMOM:

6 Push Ups

9 Air Squats

12 Ball Slams (15lb/10lb)
Your score is the last round that you completed on schedule. If you fall off schedule then finish the workout as an AMRAP.

COOL DOWN

Group stretching & mobility

CrossFit Monday 9.22.2016

Tiger Mountain CrossFit – CrossFit

MOVEMENT PREP

Front rack mobility work.

STRENGTH

Everybody is doing the same thing today… Enjoy!

Front Squat (15 minute EMOM: 1 squat)

Build up to a heavy single

CONDITIONING

1000m Row (Time)

Max Effort 1000m Row

ACCESSORY

Overhead squat work…Anything that helps you get better at the movement, your coach will help you.

COOL DOWN

Mobility work

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CrossFit 9.23.2016

Tiger Mountain CrossFit – CrossFit

JOINT PREP

20 dislocates

Banded Shoulder Prep x1

SKILL

Snatch Balance (10 minute EMOM: 1 per minute)

Find a good weight that you can complete a legit rep with.

CONDITIONING

Choose either 1 or 2…

1: Kettlebell Bear Complex (Weight)

Without stopping or dropping your dumbbells, complete the following sequence seven times:

1 Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push-Press

Repeat for a total of five rounds.

-Rest as needed between rounds.

-Goal is to increase loads each round to complete with max load.

There is no time limit. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the Kettlebells on your shoulders, in the front rack, or locked out overhead – they may not rest on the ground.

COOL DOWN

Mobility work

2: Dumbbell Bear Complex (5 Rounds for weight)

Without stopping or dropping your dumbbells, complete the following sequence seven times:

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push-Press

Repeat for a total of five rounds.

-Rest as needed between rounds.

-Goal is to increase loads each round to complete with max load.

There is no time limit. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the dumbbells on your shoulders, in the front rack, or locked out overhead – they may not rest on the ground.

CrossFit 9.20.2016

Tiger Mountain CrossFit – CrossFit

JOINT PREP

Group warm up

CONDITIONING

TM 18 (AMRAP – Reps)

6 rounds, 1 minute @ each station:

Station 1 = Power Clean (95lbs/65lbs)

Station 2 = Toes to Bar

Station 3 = Stationary Plate Overhead Lunges (45lbs/25lbs)

SKILL

Work on Ring Dips with your coach.

COOL DOWN

Mobility work

CrossFit 9.19.2016

Tiger Mountain CrossFit – CrossFit

PERFORMANCE

MOVEMENT PREP

3x

3 goblet squats @1XX2

STRENGTH

Back Squat (20 minutes to find a 1RM.)

Build up to a heavy single.

CONDITIONING

Assault I (AMRAP – Reps)

2 rounds for total reps:

1 minute Assault bike calories

1 minute Russian swings (24k/16k)

1 minute box jumps (24″/20″)

COOL DOWN

Mobility work

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FITNESS

MOVEMENT PREP

3x

3 goblet squats @1XX2

STRENGTH

Goblet Squat (20 minutes to find a 1RM)

CONDITIONING

Assault I (AMRAP – Reps)

2 rounds for total reps:

1 minute Assault bike calories

1 minute Russian swings (24k/16k)

1 minute box jumps (24″/20″)

COOL DOWN

Mobility work

CrossFit 9.15.2016

Tiger Mountain CrossFit – CrossFit

MOVEMENT PREP

3x

100m jog

10 Kettlebell swings (light)

5 hollow to arch swings

CONDITIONING

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

ACCESSORY

Tabata Hollow Hold

COOL DOWN

Static Stretching & Mobility Work

RomWod if time allows

9.13.2016

Tiger Mountain CrossFit – CrossFit

JOINT PREP

3x

15 banded good mornings

1 minute of jumping rope

CONDITIONING

1: TMCF VI (AMRAP – Reps)

15 minute AMRAP:

50 double unders

20 Russian swings (32k/24k)

2: TMCF VII (AMRAP – Reps)

15 minute AMRAP:

50 double unders

20 Russian swings (36k/28k)
Choose either 1 or 2

ACCESSORY

L-sit (7 Rounds for time)

On parallettes.

COOL DOWN

Static Stretching & Mobility

CrossFit 9.14.2016

Tiger Mountain CrossFit – CrossFit

JOINT PREP

Everybody is doing the same thing today…Awesome!

Banded Good Mornings 4×15

STRENGTH

Deadlift

Performance people:

12 sets of 2 reps @ 60-70% of 1RM.

Goal = fast/explosive reps without sacrificing form.

Fitness people:

7-10 sets of 2 reps, building up to a challenging but manageable double.

Goal = pulling some challenging barbell deadlifts without sacrificing form.

Touch & go. 12 minutes to complete.

CONDITIONING

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

COOL DOWN

Static stretching complex

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CrossFit Monday 9.12.2016

Tiger Mountain CrossFit – CrossFit

PERFORMANCE

MOVEMENT PREP

Heel to hand walk 60′

STRENGTH

Front Squat (15 minute EMOM: 2 squats)

Build up to a heavy 2 reps

CONDITIONING

1/2 Kalsu (Time)

Complete 50 thrusters for time:

M = 95lbs

W = 65lbs

*At the top of every minute perform 5 burpees.

Rx Plus = Heavier barbell.

ACCESSORY

Overhead squat work

COOL DOWN

Mobility work

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FITNESS

MOVEMENT PREP

Heel to hand walk 60′

STRENGTH

Double Kettlebell Front Squat (3-3-3-3-3-3-3 )

Build up to a heavy 3 reps.

Record the heaviest set.

CONDITIONING

War Chief (Time)

21, 15, 9 reps of:

Double Kettlebell Thrusters (24k/16k)

Ball Slams (25lb/15lb)

COOL DOWN

Mobility work