Thursday March 7th 2013
Jon “Feet straight, knees out” Rosenberg
WOD
Prep…
Crossfit Warm-up X 15 reps
PVC pass throughs
Overhead squat
Dips
Pull-up
Sit-up
Hip extension
5 min – overhead and squat mobility
A. Build to a 5-3-1 rep max Overhead Squat
-Pull barbell from rack and press or jerk it in overhead position with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Remember to Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. STAY TIGHT!!!!
B. Row 500 Meters
rest 10 minutes
Row 500 Meters
Endurance Session (6:00 am)
A. 10 Minute AMRAP of
Row 300 meters
10 OHS (45#)
10 Pull-up
10 Burpee
B. 1000 Meter run X 3-5 rounds
– Repeat as many times as your able to keep your splits within a few seconds of each other or when your running form falls apart
Abs/core
50 Hollow rocks
30 Perfect Push-up (keep feet together, belly and butt tight, move chest and hips at the same rate)
50 Hollow rocks
Barbell Club (7:00 am & 6:30 pm)
A. 2 Clean + 1 Jerk
– Build up to a heavy single
B. Front Squat
– Build up to a heavy single
C. 5 Sets of
Snatch Grip dead-lift to knee + Snatch Grip Dead-lift from knee to hip + Snatch pull
– Build up over the course of the five sets to a heavy single
D. Back squat
– Build up to a heavy single
PumpFit (10:00 am)
Intro… (15 minutes)
Rowing shuttle runs (100 Meters, 200 Meters, 300 Meters)
– With a partner alternate each distance
– After each distance complete 7 lateral box jump overs (24/20)
rest 1 min
The Primer…
45 sec on/15 sec off X 3 rounds of each movement, rest 1 min B/T movements
1) Slam balls (35/25)
2) DB step ups (45/25)
3) DB (hang) Clean and press (45/25)
4) Renegade Row (45/25)
rest 1 min
The Grind…
20 sec on/10 sec off X 8 rounds of each movement, rest 1 min B/T movements
1) Ab-mat Sit-up
2) Air squat
3) Push-up
4) pull-up
The Pack…
3 Rounds
20 sec. reverse sit up
20 sec. toe touches
20 sec. plank
