Team CrossFit Academy

Academy Blog

Eric — Wed, 22 Feb 2012 08:01:20 +0000

The Academy’s Training:

Bench Press x5x3 (+5)
Followed By:
AMRAP20
15 Push-Press @ 1/2 BW
30 Double Unders
15 Knees To Elbows

The USAW Team’s Training:

Block Snatch (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Snatch Pull – heavy 5, 95% x 5, 90% x 5
Snatch Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press

Academy Blog

Eric — Tue, 21 Feb 2012 08:01:27 +0000

The Academy’s Training:

Week 02 Team Day:
In Like Teams Of 2:
21 Back Squats @ BW
Run 200m
21 Front Squats @ 2/3 BW
Run 400m
21 Overhead Squats @ 1/2 BW
Run 800m

*Team Member 1 Goes Through Once For Time
*Team Switches Weights
*Team Member 2 Goes Through Once For Time
*Teams Add Together Times. Lowest Team Time Wins

The USAW Team’s Training:

Push Press + Power Jerk + Jerk – heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
    Mid-Hang Power Snatch – 3 x 5 at med wt
    Block Snatch High-Pull (mid-thigh) – 3 x 8 at med wt
    Front Squat – heavy 3, 95% x 3, 90% x 3

Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely;
high-pulls should be to maximum elbow height.

Academy Blog

Eric — Mon, 20 Feb 2012 08:01:05 +0000

The Academy’s Training:

Deadlift 5RM (+10)
Followed By:
For time:
25 Burpees with (30/15) dumbbells, 15 L Pull-ups
20 Burpees with (30/15) dumbbells, 10 L Pull-ups
15 Burpees with (30/15) dumbbells, 5 L Pull-ups

The USAW Team’s Training:

Week 8 Of 18
    Block Clean (mid-thigh) – heavy 3, 95% x 3, 90% x 3
    Floating Clean Pull – heavy 5, 95% x 5, 90% x 5
    Clean Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups

Academy Blog

Eric — Fri, 17 Feb 2012 08:01:17 +0000

The Academy’s Training:

For time:
Row 1000m
21 Thrusters (95/65)
21 Pull-ups
Row 750m
15 Thrusters (95/65)
15 Pull-ups
Row 500m
9 Thrusters (95/65)
9 Pull-ups

*If you do not have a rower,
replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

The USAW Team’s Training:

REST DAY

Academy Blog

Eric — Thu, 16 Feb 2012 08:01:52 +0000

The Academy’s Training:

CF WOD:
“Nate”
AMRAP20
2 Muscle-ups
4 HSPU
8 KBS (71/53)

The USAW Team’s Training:

    Snatch – 50% x 1 x 8
    Clean & Jerk – 50% x 1 x 6
    Box jump – 4 x 2

Academy Blog

Eric — Wed, 15 Feb 2012 08:01:48 +0000

The Academy’s Training:

Power Clean x3x3 (+5)
Followed By:
3RFTO:
21 Hang Power Cleans @ 3/4 BW
Sprint 200m

The USAW Team’s Training:

Snatch – 80% x 1 x 3; 50% x 1 x 5 OTM
Snatch Pull – 90% x 2, 95% x 2, 100% x 2
Clean & Jerk – 60% x 1 x 5

Academy Blog

Eric — Tue, 14 Feb 2012 08:01:53 +0000

The Academy’s Training:

Overhead Squat x5x3 (+5)
Followed By:
Max BW OHS
Followed By:
8 x 200m Sprints
1:3 (work:rest)

The USAW Team’s Training:

Snatch – 50-60% x 1 x 8
Clean & Jerk – 50-60% x 1 x 6
Box jump – 4 x 3

Academy Blog

Eric — Mon, 13 Feb 2012 08:01:04 +0000

The Academy’s Training:

Week 07 Team Day:
In Like Teams Of 2:
10RFTO:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Front Squats (135/95)

*Teammates Alternate Each Round
*A Round ONLY Counts If The Reps Are Unbroken

The USAW Team’s Training:

Week 7 Of 18
    Snatch – 85% x 1 x 3; 50% x 1 x 5 OTM
    Clean & Jerk – 80% x 1 x 3
    Clean Pull – 90% x 2, 95% x 2, 100% x 2
    Front squat – 85% x 1 x 2

This week will taper for maxes on Saturday.

Academy Blog

Eric — Fri, 10 Feb 2012 08:01:32 +0000

The Academy’s Training:

Deadlift 5RM (+10)
Followed By:
One Minute On…
One Minute Off…
for 10 minutes.

30 KB Swings – (71/53)

*You have 1 minute to get 30 KB swings.
*If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off.
*Total time is 10 minutes.

*For every penalty counted, perform a 250m row.

The USAW Team’s Training:

Rest Day

Academy Blog

Eric — Thu, 09 Feb 2012 08:01:53 +0000

The Academy’s Training:

Squat x5x3 (+5)
Press x5x3 (+5)

Followed By:
With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute…
continuing as long as you are able.
Use as many sets each minute as needed.

The USAW Team’s Training:

Power snatch – 3RM, 95% x 3, 90% x 3
Snatch pull – 4RM, 95% x 4, 90% x 4

3 sets; no rest:
12 pull-ups
20 push ball

Push ball:
Remember, this is intended to be a very quick cycling exercise;
use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.