Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[craigs82]

0930

Warm Up

*Prone hold/Push up/inch worm series (3-5mins)
** L-sit, Pull up and Pull ups variations or kipping
*** Handstand holds, -ve's, full HSPU's and scaling set ups

RAW Conditioning

7 Handstand push-ups
12 L-Pull-ups
14 Plyo (clappingpush ups)
24 Strict Pull Ups
28 hand release push ups
48 Pull ups

9.05

Warm Up (2)

*Technique review on Log clean and press
** Atleast 2 laps of empty/light yoke walk

RAW strongman

20mins to achieve

*A heavy yoke carry for 15m - 170kg

* 3 attempts at max reps in 60sec log clean and press 67/37kg - 8 reps @ 67kg

-if you only feel like doing 1 attempt coz you are shattered after your first log clean and press interval have a rest and do some yoke and come back for a second attempt.

1445

Clean 1rm. 105kg. 110 previous PB but arms wrecked from power snatching the day before. Struggled.
Followed by 5 sets of 50 double unders with 45 second break.

[craigs82]

1300

5.5km run - 25.04

[craigs82]

1200

5km run to retrieve car from mates place after the dismal performance of the blues.

23.49

[craigs82]

1700

Warm Up

* TWO Rounds: 200m Row, 20 sec Handstand Hold, 200m Row, Deep Walking Lunge across gym.
** Dowel ROM
*** Walking Overhead Lunge across gym, 5 Ring Dips, 1 min Rest, 5 Ring Dips, 1 min Rest, 5 Ring Dips.

RAW Strength

Max weight Overhead Lunge 2 steps 10mins (Weight must be cleaned from the ground. Work in two's or three's)

RAW Metcon

for max reps

2mins max ring dips
2mins max over head stationary lunge 25/15
-2mins rest

90sec max reps push ups
90sec max reps air squat
-90sec rest

1min max reps push ups over plate (one hand on at a time)
1min max distance broad jumps

292 total reps.

RAW strongman

Yoke Zercher carry race 120
30m

[craigs82]

1700

Warm Up

*200m row, 200m run by 2 rounds
**3 attempts at max handstand hold. 3min time limit.
*** ROM
**** Power clean buld up

RAW power

Power clean 3,3,3,3 - This is four sets of touch and go power cleans increasing weight in each set. Do not drop the bar. This means you have failed the set. Do not go for a 3RM you are just aiming for a heavy triple


3rm 102.5kg

RAW conditioning

10-25-40 reps in intervals, 2min rest between intervals
Empty bar Thrusters
Metres in Broad jumps
Single arm kettle bell Push Press 24/16

14 something?

*Broad jumps are you be performed with a minimum distance each jump of 2m (that is 2 squares) if you can not jump that far because you are tired then rest until you can**Kettlebell push press is single arm and only the total required. You do not need to change unless tired.

Followed by

3rds of

50 push ups
50 double unders

No time.

2100

5km run - 23.45

[craigs82]

0930

Warm Up

*100 skips into 50 DU's or 4min what ever occurs first
**10 slow burpee pull ups
***ROM
**** snatch review


RAW strength

3 attempts at 1RM log strict press (10mins)

1RM- 72kg


RAW conditioning

Three rounds for time of:
50 Double-unders
21 Power snatch (50/35)
15 Bar facing Burpees

18.55

[craigs82]

0930

Using the LOG perform

5 rounds of:

12 deadlifts
10 log hang cleans
5 push press/jerk

weights 57/27

13.38

RAW group 2

Prowler Push for 20m shuttle 10 high handles/10 low handles for max weight

RAW group 3

2km run for time
* 800m mark and back twice + a 400m

10.45 (10 kg vest)

[craigs82]

0930

Warm Up

*200m run- single arm band stretch 30sec total- 200m run
** 20 swings- 20 shoulder dislocators- lunge stretch series
*** Overhead squat build up


RAW strength

Work to a tough triple Overhead squat in a 10min time frame. Does not have to be a PR or 3RM it just has to be difficult but not an absolute max

3 @ 75kg

RAW conditioning

Run 800 meters
42 Kettlebell swings, 24/16
24 Pull-ups
rest 5min
Run 400 meters
21 Kettlebell swings, 24/16
12 Pull-ups
rest 3min
Run 800 meters
42 Kettlebell swings, 24/16
24 Pull-ups

25.13

1600

Max floor press 1rm - 107.5kg
Tabata push ups 4 rounds , 2min break, 4 rounds - 94
Max strict press - 65kg

Followed by 1rm Power snatch 82.5kg. PB BODY WIEGHT FINALLY! Stoked.

[craigs82]

0930
In a 12min time frame:

Achieve a max height box jump in as many or as few attempts as required.


118cm.

+

5 sets of band plyometric over plate push ups 10 reps
*keep reps fast and if you slow down........ stop. Stay fast

RAW Conditioning

Every 90sec on the 90sec for 10 intervals

5 Power cleans
5 Push Press
5 Thrusters

50/35kg

Every failed interval will accumulate 100 double unders to be performed after main WOD. If you fail to meet the time limit you will finish off that interval and rest the remainder of the time from the following interval

Failed 1 round. 100 double unders at conclusion

[craigs82]

5km run. 25.04 ( sweated pure alcohol the whole way) nearly killed me.

Warm up

*50 skips forward, 50 skips backwards, 20 double unders forwards, 20 double unders backwards
** 20 sec L sit on floor, 20 sec L sit on rings, 20sec L sit on pull ups bar
*** ROM + Burgener warm up for clean and jerk review

RAW power

clean and jerk 1+2, 1+2, 1+2

then 1 lift/attempt

clean and jerk 1+1 (at or above 90% 1rm)

2@ 100kg. Stoked.



RAW conditioning

* 1 rounds for time

15 Muscle Ups
400m run
30 Burpees

6.16

(sub for muscle ups will be 3 pull ups/3 ring dips = 1 muscle up or band assisted muscle ups)

rest 5mins

*2km row Time trial

8.11

Just cruising on the lake.