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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Tuesday, January 3, 2012
Why do we program 21-15-9 instead of 20-15-10? Answer: It a reverse pyramid which is an old and tried and tested set scheme. It allows for a consistent weight to be used over multiple sets.The decreasing nature refers to the “decay-rate” experienced by people who do them with a fixed weight. You do the first [...]
Tuesday
Strength: Snatch Conditioning: For Time: 400m Sprint 21-15-9 Overhead Squat (95/65) Burpee From the shoulders down the technique is identical to the air squat. An immature air squat is exposed during barbell movement. The other variable required for the success of the overhead squat is ideal shoulder mobility. In this case, a comfortable “bicep to [...]
Thursday
Strength: Snatch & OVH Squat (1RM) Conditioning: Every Minute for 12minutes perform: 10 KB Swing or SDLHP and the remaining minute perfrom max rep Double-Unders Score: Total DU’s Sometimes going against some of these workouts feels like going against a sumo wrestler while weighing less than 100lbs soaking wet. Though at CrossFit Naples we “forge elite fitness” [...]
Tuesday
Strength: Snatch (work up to heavy one rep) Conditioning: 10-9-8-7…1 KB swing Run 100yds Time Cap 15minutes -Courtesy of CrossFit.com
Monday
Please read “Help Keith Heel” By: Kevin Kemp (member of CrossFit Naples) Hey Everyone, You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of [...]
Wednesday
As Many Rounds As Possible in 20min: 6 Snatch (95) 12 Burpees 20 Double Under’s Doesn’t this remind you of your childhood. Play is natural and fun. Your never too old to play!
Snatch
The Phase II of III is complete. We added 200sq/ft, 2 Ropes, and 2 Rings from the ceiling. Don’t be surprised if you see Rope Ascents and Muscle-ups soon…like this week soon! Snatch 3-3-3-3-3 -Choose Position that needs most work. Squat Snatch Required. Rest As Needed 3 x 250 Row -Rest sufficiently -Score Fastest Time [...]
REP-it
Reminder: Gym will be closed Friday and Saturday due to CrossFit Regionals in Jacksonville. Make it your duty to show up. Also, if you signed up for the pre-order of the t-shirts makes sure to pay by Wednesday night or you will have to pay the extra $5. As Many Rounds As Possible in 15minutes: [...]
