BLOCK 1 WEEK 1 – TESTING

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Today is the beginning of our next training cycle. It’s a long one!

If you have joined our community recently and are confused about Blocks, please don’t hesitate to email me, xiaxi@crossfitportland.com, or ask your coaches. You are not the only one!

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia as well if you want to pursue these training programs.

POSE Running clinic or 6 week Intensive starts this Saturday. Sign Up!

Monday Priority 1

Warm Up
1) Your choice – 3 min
2) Bar Complex

WOD
Power, testing

A. Power Clean: 3 x 1.1.1; rest 10 sec b/t reps and 3 min b/t sets
+
AMRAP Double Unders in 1 min
no rest, right into
AMRAP in 9 minutes:
10 Power Cleans 95/63lbs
10 Bar Facing Burpees (two feet jump over the bar, no hops)

You’ll have two scores – total Double Unders + total Power Clean/Burpee reps.
Your reps will also be counted and recorded by your partner.

Recovery
3 min-
Lunge Sequence

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Row or Ride 4 min
2) Row skill refresher/practice

WOD
Partner workout – aerobic Power

Row 500m @80% x 8 each; alternate w/partner
(rest while partner rows)
If done correctly, your rows should all come in at around the same pace. If you can’t hold the pace and fall off by 2-3″, skip a round and then continue. If you still cannot hold it, you are done.
Perform light mobility work in your rest breaks in the early rounds-work on what you need most.

Recovery
7 min-
20 sec Side Plank L
20 sec Side Plank R
rest 20 sec
x 5

Wednesday Priority 2

Warm Up
1) Your choice – 4 min
2) Bar complex

WOD
Custom Goals Training
+
Strength, CP Stamina
A. AMRAP in 15 min:
3 Squat Cleans @90%1RM
20 Pushups

B. Front Squat: 6 x 5; rest 1 min

Recovery
4 min-
Bully Stretch

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) your choice – 3 min

WOD
Custom Goals Training
+
Aerobic Power
Complete one round every 3 min for 15 min:
15 KB Swings 53/36lbs
10 Knees to Elbows
1 x 40m Shuttle Run
–5 min recovery–
Complete one round every 3 min for 15 min:
15 Wallballs 20/14lbs
20 Situps
10 Walking Lunges

Recovery
Easy activity to flush if time remains.

Saturday

Warm Up
1) Run Seq
2) Squat Seq

WOD
Partner workout – strength, aerobic Power

A. Both partners work to a 1RM Front Squat in 5 min.
B. AMRAP in 15 min, P1/P2 alternating rounds:
(one does a full round, other rests tag-team style)
Row 300m
20 Pushups
10 Box Jumps 20″
C. AMRAP Burpees in 5 min – do 3 x 10m Shuttle Runs at the top of each minute.
(touch ground every turn, both partners work @ the same time)
D. Both partners work to a 1RM Front Squat in 5 min. (again)

Recovery
4 min-
band Supine Scorpion

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