Welcome to the offseason. Commit to practicing your weaknesses and setting new goals.
FITNESS
A. Four sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
B. Three rounds for time of:
Row 500 Meters
Push-Ups x 20 reps
AIM
A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes
B. Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters
SPORT
OFF-SEASON – Transition Week
A. Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards
B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort)
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – 6″/4″ Deficit Handstand Push-Ups x 8-10 reps
You’ll hit each of these stations 10 times.
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Today is day one of preparing for 2015. This is a transition week, that should be taken at 80-85% and the focus should be on healing up from any nagging injuries incurred in training before or during the Open.
CROSSFIT MOMS
Advanced
For 15 minutes do:
250m row
15 shoulder press #45
15 good mornings #45
Intermediate
For 15 minutes do:
250m row
15 shoulder press #35
15 good mornings #35
Beginner
For 10 minutes do:
250m row
15 shoulder press #25
15 good mornings #25