400 meter run's tag archives

02.28.14

Warm-up 1) 3x400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15 Burpees Odd-10-15 C2B Pull-ups

01.12.13

Warm-up 1) 30-50 Dubs EMOM x 5 2) DB snatch to max, then perform 5 heavy singles/ arm at lower weight Accessory 3) Perform as superset 3 rds 10 DB bench/ max push-up 10 Barbell row/ max strict pull-up rest after each set 4) Perform as superset 3 rds 10 DB Bicep curl/ 10 DB Tricep kickback rest after each set Conditioning 5)  6x400 on 4 minutes  

01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 Shoulder to overhead  400 meter run Rest till 40 minute mark WOD 3) 3 rds for time: 15 Chest to bar pul-ups 20 Alternating Pistol 25 Kipping HSPU (hands to floor, cushion for skull a...

11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) "La Tripleta" 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats. Barbell may not be racked in between jerk and front squat and may not touch floor at all or the complex does not count. Set is complete once both triples are completed and bar is in rack. At 20 minute mark perform ...

09.27.13

Warm-up 1) 100 dubs, rest till 3 minutes, 100 dubs 2) NFT, 35 C2B/ 35 Ring dip/ 50 Pistol 3) DB snatch to heavy single. Perform a total of 3 singles at that weight. 4) HPC (below knee) 70-80x5x3sets (Use Power clean max) 5) Clean high pull from hang 3x5 6) Firebreather WOD 5 rds for time 400 meter run 5 Deadlift (345/225) 5 Muscle-ups 7) 2x800, 3 min rest

09.25.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ max effort False grip hang with 90 degree elbow bend 3) NFT- 35 HSPU(anyway)/ 35 T2B, 35 GHD sit-up/ 30 DB snatch/ 15 BMU 4) DE DL 45%x2EMOMx10(add band resistance) 5) DB Jump squat 20%x5x3sets 6) 20 rep Deadlift rest 5 minutes 7) 3 rds 400 meter run 20 Unbroken KB swing(70/53) (repeat set of swings if broken)

09.22.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ Max effort False grip hang with 90 degree elbow bend 3) Not For Time- 30 HSPU(anyway)/ 30 T2B/ 30 GHD sit-up/ 30 DB snatch/ 15 BMU Barbell 4) Snatch 80-85%x3x5sets 5) CNJ 80-85%x3x5sets Conditioning 6) 3 rounds every 3 minutes x 4 rounds 5 Thrusters(135/93) 5 C2B pull-ups  If you are interested in learning more about the program please come to Crossfit305 today at 11:30am for a Q an...

08.20.13

This is a re-post of yesterdays Workout. I posted it yesterday by accident. If you completed this day yesterday then Rest today. Warm-up 1) 3 rds 25 sec Ring support hold with turn out/ 25 second 90degree elbow false grip ring hang 2) 1 round on 5 minute clock x 3rds total, 250 row/ 21 Push-ups/ 15 C2B Pull-ups(kip first round)/ 9 HSPU(Strict first round) 3) DE Deadlift 65%x2x10 EMOM 4) Hang power snatch 8x2 (Reps dictate weight, same weight on all sets) 5) Rack lunges 3x10/leg ...

Monday the 5th of August, 2013

Five rounds, on a six minute clock: 50 Double Unders Run 400 meters 2 Rope Climbs, 15' SCORES Skill of the week: Muscle Ups Challenge of the week: Max effort unbroken Muscle Ups  

Friday the 2nd of July, 2013

Friends and Family WOD "Running Angie" 100 Pull-ups 400 meter run 100 Push-ups 400 meter run 100 Sit-ups 400 meter run 100 Squats 400 meter run SCORES Skill of the Week: Rope Climb Challenge of the Week: Max rope climbs, 2 minutes SWAMP MONSTER 4 IS THIS SATURDAY!