crossfit_postcard_back 2014P-page-001

 

We are running a great deal at this time for new members!  If you join before August 1st, you can get a discounted rate, as long as you stay a continuous member of CrossFit Savannah.  The discounted rate is $100/month for unlimited classes.  Our monthly rate will be going up soon, so get in on this deal while it lasts.

We do not sign you into a 4, 6, or 12 month contract.  It is only month to month, and we only ask for 2 weeks notice to cancel your membership.

 

Contact Suzanne Leathers at sleathers7@comcast.net or (912) 484-5831 for more information.

 

 

lift me

Weightlifting

Snatch at mid thigh. 10-15 minutes work.

Strength

Back Squat 3×6, 3×5, 3×3

 

 

 

Gymnastics

1) 3×10 Skin-The-Cat (advanced only) beginner and intermediate work on shoulder stretches, and ring pushups.

2) 3×10 GHD sit ups

3) 3×15 pike/straddle sit leg raise

Aerobic Capacity

Run 1600m

 

Shirts are in! If you’re gonna feel awesome, you should look awesome, too. $25 for all sizes.

Add $10 if saw the workout Wednesday was “Fight Gone Bad” and decided to skip.

matt win at Scottish gamesFight Gone Bad

3 rounds:

Wall Balls (20/14lb)

Sumo Deadlift high-pull (75/45lb)

Box Jump (24/20)

Push-Press (75/45lb)

Row (calories)

Start at one station, stay there for one minute. After 5 minutes, there is a one minute break. Score is total reps and calories (from row). May the gods be ever in your favor.

Accessory: Choose 1 from A AND B

A: Ott Drill or Ab Mania

B: Bulletproof Shoulders or Bulletproof Shoulders

 

(please send all complaints to the kilted gentleman pictured above)

hook grip

Weightlifting

1) Cleans: 2 on every 60 seconds, for 10 minutes.

Approximately 50-70% of max

Gymnastics

1) Max strict pullups in 3 minutes

2) Accumulate 90 seconds in frog stand/tuck planche

3) 3×20 5 second hollow hold

4) Shoulder stretch with and without partner

Capacity

5 rounds for time:

15 calories on Airdyne or rower

10 kettlebell swings, 24kg/16kg, alternate every 5 reps

burpees

Strength

Bench Press 3×6, 3×4

Capacity

3 rounds for time:
15 burpees
12 power cleans, 115#/75#
9 box jumps, 30″/24″

Aerobic Development

Row 2x750m @ 9

Notes: Warm up with easy 500m row. Rest 2 minutes between efforts.

Weightlifting

Clean technique from hang position (10-15 minutes).   I am trying to reinforce what the lifts are, and have you recognize them without thought.  Increase weights if trainer says your technique is good.  :D

 

Gymnastics

1) Accumulate 90 seconds in handstand against wall

2) Accumulate 90 seconds in bridge hold

3) 3×15 pike/straddle sit leg raise

4) Pike/Straddle/Pancake stretch with partner

start squatting

Capacity

AMRAP 10 minutes:
10 back squats (65/95 #)
Run 100m, 50m turnaround

Weightlifting

Drop Snatch 3×6. 3×5, 3×3.  Try to increase weight as you go, but focus on technique!

 

Gymnastics

1) 3×10 strict leg raise

2) Shoulder Stretch with and without partner

Capacity

AMRAP 4 minutes:
30 double unders
10 handstand pushups
10 toes-to-bar

Repeat for a total of 3 cycles, resting 1 minute between cycles.

Notes: Scale HSPU and TTB to keep your pace up. These should be high intensity intervals. Score continiously, i.e. pick up each new cycle where you left the last one.

Exercise!

Skill:  Double unders.

 

WOD:

Daniel
For time:
50 pullups
Run 400m
21 thrusters, 95#/65#
Run 800m
21 thrusters, 95#/65#
Run 400m
50 pullups

 

Strength

Front Squat @ 3121 tempo 3 @ 9 plus three down sets (repeat)

Notes: Go only as heavy as you can holding the tempo. 3 seconds down, 1 second pause, 2 seconds up, 1 second pause before going into next rep. “3 @ 9 plus three down sets (repeat)” is NOT a typo, since your load will be severely limited by the tempo.

Gymnastics

1) Accumulate 90 seconds in frog stand or tuck planche

2) Accumulate 2:00 in hollow hold

3) Pike/Straddle/Pancake Stretch with partner

DSC_0012

WOD

“Grace”
30 clean & jerks for time, 135#/95#

Weightlifting

Cleans from mid-thigh.  Power and full squats.  :D

Strength

1) Bench Press 3×6, 3×4

2) 3×8 bent over rows

3) Kettlebell Bottoms Up Press, 3×8/side

 

Notes: This is a stability exercise. Keep it light and controlled in both directions. Rep doesn’t count unless you bring it back down to the rack in the bottoms up position.

Capacity

AMRAP 12 minutes:
21 burpees
14 kettlebell snatch, 32kg/24kg
7 parallette pushup, sweep, dip

Notes: You must perform 7 KB snatch per side, but they may be completed in any order.

 

Weightlifting

Clean & Jerks

Gymnastics

1) Weight Transfer Progression, 3×10/side

2) 6 minutes volume accumulation: strict handstand pushups or kipping

3) 3×10 pike drag up from plank, feet to hands

Capacity

4 rounds for time:
15 dumbbell thrusters, 35#/25# dumbbells
15 chest-to-bar pullups