Archive for April, 2013

Wednesday

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CrossFit:

A)

3 rounds:

1 rope climb
20 toes to bar
40 wallballs (20/14)

B)

Every 45 seconds for 10 rounds:

2 dumbell Deadlifts
1 hang clean
2 shoulder to overhead

WhipCON:

15 Hanging knee raises
30 Box Step ups

10min amrap

10 Walking lunges
20 Double Unders
Rest 2min

3 rounds of:

400m Run
10 Standups

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

Full Cleans:

3@70%
3@80%
3 x (2@80%, 1@90%, 1@95%)

EMOM 15

5 deficit push-ups (feet and both hands on 45/25 plates)
10 jumping stationary lunges

WhipCON:

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (barbell)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-if you are new scale reps down to 25

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit:

21-15-9

35/20lbs Alt dumbell squat snatch
30/24 box jumps

Shuttle run after each round

10ft back
20ft back
50ft back —> bear crawl this one
-Touch ground with your hands when switching directions

Soon as you are done rest 1 minute then start “death pull-ups”
1st minute is 1, 2nd minute is two untill you fail.

Note time of WOD and amount of rounds plus reps of death by pull-ups

WhipCON:

AMRAP 20

5 push-ups
10 Kettlebell swings
15 air squats

Buy out: run 400m

CrossFit Mean Streets
Downtown Los Angeles

Sunday

CrossFit:

A)

For reps
Tabata 4 rounds squats
Tabata 4 rounds push-ups

B)

Bent over row strict 5 rep max on both arms

C)

21-15-9
Overhead squat (135/95)
Bench Press (135/95)

WhipCON:

2 rounds:

12 jumping air squats
11 double unders
10 ball slams
9 burpee box jumps
8 pistols
7 clapping pushups
6 1 arm db thruster with a switch at top
500m row
4 tuck jumps
3 wall climbs
2 jump to 10 sec isolated pullup hold
800 meter run

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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CrossFit:

120 double unders
80 kb swings (53/35)
40 box jumps (24/20)
60 double unders
40 kb swings
20 box jumps

WhipCON:

Three 5 minute rounds. Complete the following:

Run 400m
25 ball slams
15 push-ups

– remainder of 5 minutes complete as many wallballs as possible
– rest 1 min after each round.

After those three rounds are complete:

Five 3 minute rounds:

1st round:
50 single jump ropes
50 sit-ups

Rest 1 min

Then 2nd round is 40 reps, 3rd 30reps then 20,10.

After reps are completed each round, use remainder of 3 minute round do as many pull-ups as possible.

Score is wallballs and pull-up added together.

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

Push press up to 10 RM. drop set at -5% and 1 at -10%

Squat up to 10 RM 1 set -5% and -10%

Bench press up to 10RM 1 set -5% and -10%

Press/military press 10RM -5% and -10%

–> these strength lifts are from Kendrick Farris’s programming.

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WhipCON:

30 clean and jerks with Dumbbells.
-must stand up in clean before doing jerks.

Go right into:

15-12-9

Thrusters (use one of the Dumbbells from what you did Grace with)
Push-ups (alt one hand lateral push-ups)
1 arm Dumbbell rows while planking on hands.

Immediately into:

Run 400m

Rest 5min

Sprint 400m

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit:

For time:

400m run
30 Burpees (jump onto 1 45lbs hi temp and control)
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead lunge (45lb plate / 25lb)
50 foot sprint

WhipCON:

minutes:

0-10
-Warm up and get ready

10-20:
3 rounds for time
-20 kettlebell swings (70/44)
-1 Gut Buster (Run down alley to start of next building then back to gym, run to end of first building then back to gym, run to the start of second building and back)

20-30:
-rest and get ready for next

30-40:
5 rounds for time
-10 Clapping puhups
-15 Box Jumps (24/20)

40-50:
Rest and get ready for next

50-60:
AMRAP 10min
-10 X Med Ball Squat Clean
-15 knees to elbows

CrossFit Mean Streets
Downtown Los Angeles

Wed

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CrossFit:

Deadlift:

5-5-5-3-3

WOD:

50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

WhipCON

8 Rounds for time:

8 Pushups
8 1 arm DB thruster
8 Floor Squats
80ft Bear Crawl
8 ring pulls (totally supine if possible)
8 Ball Slams
8 Wall Balls
80 sec rest

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

Front squat

5×5

Every 3 minutes for 8 rounds:

10 full cleans

–> you may adjust clean weight during WOD. Cleans are preferably done unbroken, but if they are broken up they must be done in no longer than 2 minutes so you have a full min to rest.

Your score is average weight used

WhipCon

Warm up: 5 min amrap
30 jump rope singles
20 dus
10 burpee kick back tuck jumps (no push-up)

Workout:
Row all out for 2 min on 2 min off 2 min on

4 min rest

4 sets of Tabata then switch stations. 2 min rest between each round.

2 rounds:

-burpee box jumps
-supermans
-ball slams
-empty barbell thrusters

Rest 4 min, put away equipment, then:

Row all out for 2 min on 2 min off 2 min on

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit:

4 rounds:

400m run with wallball 20/14
10 two arm clean and jerks with kb or Db (53/35)
10 alt burpee pistol (push-up kick up with only one leg and do a pistol, other leg cannot touch ground)

WhipCON:

3 rounds not for time:

15 med ball situp throws
12 pushups
5 5 second one leg shoulder bridges (pull other leg to chest) (3sec in between) right leg
5 5 second one leg shoulder bridges (pull other leg to chest) (3sec in between) left leg

5 rounds:

-30 mountain climbers (each leg)
-20 Plyo half pushups (hands come off ground each rep. only go down as far as you need to (like a push press, important keep scapulas back down and externally rotated)
-10 Strict knee to chest rollups hanging from pullup bar
-Bear Crawl 100ft (start of long mats to back door)
-Walk out into alley turn right and do 6 bounds (launch as far as you can off one leg in a running manner. Use your arms to help launch)
-Then sprint to start of second green fence and back

CrossFit Mean Streets
Downtown Los Angeles