Nutrition:
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach (measured raw, but cooked in)
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach (measured raw) taco seasoning
4. Post wod - 50g WFit, 1 banana
5. 10oz ground beef, 10oz baked potato, 1/4 cup Greek yogurt on potato , 2 cups broccoli
6. 50g WFit 3 tblsp peanut butter
Training:
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is 1. Concentric / Positive 2. Top of Pull Up / Flexion 3. Eccentric / Negative 4. Bottom of Pull Up / Extension “0″ represents as fast as possible. Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4. @255
2×7 @ 75% – Tempo: 4.4.0.4. @275
2×5 @ 80% – Tempo: 2.4.0.4. @305 @315 (failed at 4 and 5 on very last set)
*Four Point Tempo is 1. Eccentric 2. Bottom of Squat / Flexion 3. Concentric 4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55% @185
1×5 @ 60% @205
1×4 @ 65% @205
1×4 @ 70% @225
1×3 @ 75%@235
1×3 @ 80% @245
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
2:58
Strict
Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6. - See more at:
http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.cUweE5vR.dpuf
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6. - See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension
Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
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