Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)

Reps: 5, 5, 3, 3, 1, 1

Bench Press – 3 sets of 6 reps using a 31×1 tempo

Dynamic Day

Push ups – 5×5 tempo 41×1

Ab snails – 3 sets of 10 (these can be done anywhere and anytime!)

The Crossfit Open begins this friday! Have you signed up or are you going to be a part of the games in some way?

Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)

Reps: 5, 3, 1, 1, 1

Floor Press

5×5 -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.

Dynamic Day

TABABTA push ups (strict or on knees)

plank hold – accumulate 90 seconds

Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)

i got the idea for this drill from strength class (thanks marcus!) below is a video of me doing this movement. you are going to push back when coming down from the top of your pulllup for a count of 3 seconds.

Press (standing press) – 3 sets of 8 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.

Dynamic Day

pushups (strict or on knees) 31×1

L-sit (on the dip bar or parrallette)  – accumulate 90 seconds

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Max Effort Day

Work to a heavy five rep then three rep then 3 sets of a single rep of:

Reverse Grip or Chin up Pullup with a Band using 30X1 tempo (3=negative, 0=time at bottom of pullup, X= explode to top and 1= time at top of pullup)

Press – 3 sets of 10 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.

Dynamic Day

4 sets of AMRAP bar or ring dips – you may use a band for assistance or add weight

L-hang from pullup bar – accumulate 90 seconds

From the Crossfit journal “Pullup Virtuosity”

ME Day

Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max

with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)

then: 4 sets of 10 rep ring pushups – on knees or toes

Dynamic Day

Jumping Pullup: 8 reps with a 1 count hold at the top.  Immediately drop to the box, no negative count. Concentrate on the hold for one count. On the minute for 10 minutes.

4 sets 10 reps Bent over Reverse Dumbbell Flyes 20#/10#

TABATA handstand holds (20 sec hold/10 sec rest)

I really encourage you to set aside some time and watch this informational and always comical Mobility WOD with K-Star. I know it is easy to get lost with his language but the more you hear these words and phrases, the better you will become at your movements when in class or working with a trainer.

(if you have any questions, you can always comment below or email me at hlgeorge@gmail.com)
ME Day

Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max

with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)

AE exercise:

5 reps of strict pullups (with/or without band) on the minute for 5 sets

5 reps of strict dips ((with/or without band) on the minute for 5 sets

DE or Dynamic Effort Day

tricep dumbbell extension, 10 reps on each arm, 3 sets

handstand shoulder taps – these are challenging so have fun with them! i want you to work on this for five minutes and do AMRAP over that time. practice doing it with back against the wall or chest against the wall. great way to work on coronation and shoulder stability and keep your core tight!

CROSSFIT is mainstream! this video was broadcast live during the football playoff game on sunday night!

Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max

with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max.

AE exercises:

5 sets of 5 reps of Ring Rows. rest 60 seconds between each set.

3 sets of 10 reps of Dumbbell Bicep Curls

DE or Dynamic Effort Day

3 sets of 10 kips on the minute with 50% of the max effort tension ie.  use more bands

handstand holds – 5 sets of 30 seconds

HOW SPECIFIC IS YOUR GOAL?

here is a great video by Greg Amundson (http://crossfitamundson.com/) he uses the pullup as an example of setting goals. please take the time to watch this and really think about what your goal is in crossfit and how specific you have thought about what you want to accomplish.

We are going back to the basics of this blog and will start from the beginning with a few changes throughout the program. Here is a reminder of how it all started:
Ok, here is the deal. We are working on a Max Effort or ME day with assistance or accessory work and then 72 to 96hrs later (give or take a day) you will work on your Dynamic Day or DD day.

ME day usually consists of the following rep and set scheme:

5 rep max
3 rep max
1 rep max attempt
1 rep max attempt
1 rep max attempt
1 rep max attempt

DD usually consists of the following rep and set scheme:

3 reps of 8-10 sets on the minute with 50% of ME day weight on weeks 1,2 and 3. 60% of ME day weight on weeks 4,5 and 6. 70% of ME on weeks 7,8 and 9.

You really want this to be a max effort meaning that there is no way you could get a sixth rep. Increase the weight or assistance in tiny increments. If it’s supposed to be a three rep max effort and you can get five, guess what? Your first set of five doesn’t count. We repeat this workout on weeks 4 and 7 . After 9 weeks we change up the exercises that we are using.

DD repeated on the second day of the same weeks. I understand that you will feel like the weight is too light. The problem with beginners is that the weight usually is. You should be anywhere near failure but you can increase the weight if you feel like it’s a joke.

AE are you assistance or accessory exercises to be done on each day.

*sorry for the lack of videos. i am on vacation and the internet connection is slow*

ME Day:Week One

chin-ups: either strict or with band @ 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max

AE exercises:

5 sets of 5 reps: dips or ring dips. rest 60 seconds between each set.

3 sets of 10 reps of tricep extensions

DD:Week One

5 sets of Max Pushups. 3-10 reps depending on difficulty of pushup.

10 jumping pullups at max extension. 5 sets with 3 count negative every 90 secs.

Strict Band Pullups

5 reps, 3 reps, 1 rep max, 1 rep max, 1 rep max -rest as needed in between sets but no longer than two minutes!

when you are ready to attempt your 1 rep max, i want it to be for a strict pullup. if you still need assistance with a band, that is ok. just make sure it is smaller than the band you used for your 5 & 3 rep. max attempts.

AE for ME day

dumbbell row – 3 sets of 8-10 reps with a count of 20×1

THEN:

DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)

kipping pullup or jumping pullup – 10 sets of 3 reps on the minute with less than 40% of the max effort tension

3 sets of AMRAP pushups. perform these strict or on your knees. i want all out effort on each set.

AE for DE day

side plank hold 30 sec on/ 15 sec. off – 4 sets

Strict Band Pullups

5 reps, 3 reps, 3 reps, 3 reps, 1 rep – i want you to attempt a STRICT pullup (no band) for the 1 rep.

rest as needed between sets but no longer than two minutes! *i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.

http://gymnasticswod.com/content/00046?size=medium

AE for ME day

Barbell row 5 reps of 5 sets with a count of 2010 – 2 sec. count up with a 1 sec. count down.

PROGRESSION: your weight should be increased from what you did last week.

THEN:

DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)

3 sets of 10 reps strict or knee RING pushups *do not let your elbows go out. keep your arms parallel with your body*

AE for DE day

Plank hold 45 sec on – 15 sec. off for a total of 5 minutes