Smash, Boom, Pow

GOALS: New athletes welcome. New movement intorduction. Hard workout, but getting back in the High Intensity Grove.

Strength: 7-7-7-7-7 BackSquat

MetCON:

4 Rounds for TIME

100ft walking lunges with 45# plate overhead
30 24inch box jumps

Publish Post

20 pullups

11/20 - Hot pockets

Goals: Mix it up a little bit. Use skills we already know and work hard to prepare for the weekend.

Intenisty: Moderately hard.

Strength: Death by 10 Meters

MetCON: 15-12-9 (#225/#185) deadlift/handstand pushups

11/18 - Three Bars of Death

Goals: Introduce even more techniques that we can build on later. New training concept AMRAP in 20 minutes / 10 minutes for deconditioned.

Intensity: Moderate - We are building this week.

Strength: 7-7-7-7-7 Overhead Squats - this is a core exercise not a leg exercise

MetCON: AMRAP in 20/10 minutes
95#/65#/45#/35#

5 Thruster
7 Hang Power Clean
10 Sumo Deadlift High Pull

Limiting factor here is going to be grip strength.

11/16 - Sweet Skills

Goals: Today is a skill day. We are going to focus on Clean Progression.
Starting with the catch.

Movement prep: HIT warmup
Bergner warmup and skills transfer.
1) Down and Up (Shrugs from jumping stance)
2) Elbows high and outside (to a high pull)
3) Muscle Clean (No momentum snatch from high hang position)
4) Snatch Land ( be sure to walk feet back together)
5) Snatch Drop ( Landing in Squat snatch position)

Skill Transfer
1) Snatch Press
2)Overhead Squat
3)Press Under ( behind the head press to land in squat position)
4)Snatch Balance (Push Jerk to land in squat position)

Puting it all together:
5-5-5-5-5-5 Hang Cleans

Explain the benefits of hang cleans vs full cleans.


Strength: Find 1RM Deadlift (7-5-3-1-1-1-1-1 to failure)

11/13 - FUn Friday

Goals: Show people what a real HIT workout is all about. Explain two new functional movements. Leave them sor and happy for the weekend.

Intensity: Moderate

Phase : Indoc (last Day)

Movement Prep: HIT Warmup no pushups because we are doing a lot of burpees. Hip Mobility work. Shoulder Mobility work teaching push press.

Strength: 5-5-5-5-5 Push press. Keep reps are a pretty close weight I want to see small jumps and good form.

MetCON: 25-20-15-10-5 Burpees/Kettlebell Swings/Box jumps

Men: 1.5 pood 55lbs/1 pood 35lbs / (3/4) pood 26lbs
Women: 1 pood 35lbs/(3/4) pood 26 lbs/ (1/2) pood 17lbs

reps of each exercise is completed until finished. Post time to comments.

11/11 - Franny First

Wednesday – Strength – Indoc

Goals: Introduce the model that we will be following for most of the rest of the class. I.e. Strength up front and warm up into MetCon.

Movement Prep:

Varaition on crossfit warmup:

10 PVC pass throughs to establish squat grip on bar.
Overhead Press instruction 25 presses
Front Squat Instruction 25 squats
Thruster Instruction 25 squats

Strength: 7-7-7-7-7 Front Squat

MetCON:

“Fran”

21-15-9 #95 Thruster / Pullup

Mod’s

• #65 – female weight / Band Pullups
• #45 – New Athlete / Jumping Pullups

11/09 - Indoc

Intensity: Indoc

Goals: Get a baseline on everyone, introduce this style of training and try to feel out good training partners. Today is more about making social connections than about blood sweat and tears.

Movement Prep:
Jog 5 laps on the track.

1 round: (under heavy supervision)

15 Air Squats
15 Situps
10 pushup
5 pullup

Sampson Stretch.
PVC Pass Throughs
Hip Mobility

Be prepared to teach proper airsquat technique as well as kipping pullup

No Strength today just baseline:

MetCON:

1 round
5 laps on the track
40 airsquats
30 situps
20 pushups
10 pullups

Big Beginings.

Here you are going to find the training for the high intensity training class run from the University of Iowa field house. Check back here from time to time for training, tips, and ramblings of a monastic youth.

Better yet come join us. Monday, Wednesday, Friday 7:00 & 8:30 AM in court 2 at the field house.