L.I.F.T Class & Workouts fot the week

 In WOD

Hitting up the battle ropes @CFD Blackrock

LIFT CLASS

Why LIFT?
We all have strengths and weaknesses, things we need to work on. This class will give us a platform to do so.

Who can take part in LIFT?
Everyone. Beginners and advanced. Whatever your level, you can come along to these classes. Take the Overhead squat, one of our most technical lifts, a lot of people struggle with the movement due to mobility difficulties, even guys who have trained with us for two years. With this class, you can embrace and master your weaknesses to progress into a well rounded CrossFit athlete

What is LIFT?
LIFT-“Low intensity functional training.” Mixed modal training, but no names go on the board, no specific time is given for the training. Some men will die for points, other folks simply quit the gym when they get tired of getting the dog-piss beat out of them.

This is a functional fitness class without the stopwatch! There is no clock and no loud music. Participants will work movement mastery and strength using their own bodyweight and working towards perfecting the basic lifts, such as Deadlift, Squat and Press.

When is LIFT?
Tuesdays and Thursdays at 6.30pm. Starting tomorrow the 19th of Feb ’13

Where is LIFT?
Blackrock – coming soon to CFD Central. Townies are more than welcome to go out to Rock for the LIFT classes.

Monday

Strength
Four sets of:
Front rack Lunges x 8-10 reps each leg alternating @ 20X1
Rest 60 seconds
WTD Strict Pull-Ups x 8-10 reps
Rest 60 seconds

WOD
Every minute, on the minute, for 10 minutes:
10 Thrusters 45/30
5 Burpees

Level 2 – 35/20
Level 1 – 30/15

Tuesday

Strength
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 Kettlebell Swings 32/24 kg
10 Pull-Ups

Level 2 – 24/16kg
Level 1 – 16/12kg

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:
10 Box Jumps 24″/20″
10 Hand-Release Push-Ups

ADV

Warm up
1000m row – Long powerful strokes
30 wall ball (2 for 1’s)
30 Kip Swings
30 Burpees – bring the feet in as wide as possible on the up

10 minutes of overhead mobility – find out where you are limited and improve the position.

Strength
20 min for max weight of the complex
3 Hang Clean Pulls
1 Hang squat cleans
2 Jerks

WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 Kettlebell Swings 32/24 kg
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:
10 Box Jumps 32″/24″
10 Hand-Release Push-Ups

Wednesday

Customs Goals

WOD

Bench mark
“Fight Gone Bad”

Three rounds of:
Wall-ball, 10/6kg, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)

Thursday

Strength
Six sets of:
Snatch + Hang Snatch
Rest 2 minutes

WOD
For time:
15  Deadlift 100/70kg
30 Burpees
12  Deadlift
24 Burpees
9  Deadlift
18  Burpees

ADV

Warm up
120/90/60/30sec
Alternating between
Wall Climbes
Hollow rocks

make quick transitions between the wall climbs and hollow rocks..keep the clock running.  keep count of your reps so you work harder for them.

Strength WOD

2 min AMRAP (Partner up to judge reps)
Squat clean thrusters 70/50kg

Gymnastics TEST
2 sets of max T2B (judged as well, both feet must break the plane-behind the pull up bar down the bottom-and make contact with the bar at the same time at the top)

WOD
For time:
15  Deadlift 120/75kg
30 Burpees
12  Deadlift
24  Burpees
9  Deadlift
18  Burpees

Friday

Custom goals

+

WOD
Five sets of:
Against a three minute running clock, complete:
300 Meter Run
Double-Unders x Max Reps

Saturday

CFD “COMMUNITY” WOD

Games WOD from years gone

Games WOD:
12.4
AMRAP 12 mins

150 Wall Balls 10/6kg
90 Double unders
30 Muscle-ups

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