CrossFit Valencia, CA

Monday 071029

Lower Body Endurance

Tabata Squats

Workout Notes:  After a full CFUW; do squats as quick as you can, going low, heels on the floor for 20 seconds, followed by 10 second rest, and repeat the cycle for a total of 4 minutes or 8 cycles.  The lowest number of squats you do per 20 second cycle is your best score.  For example; I had a workout where my score was 18 (18 squats in 20 seconds was my worst total) as opposed to last week when I had a dismal workout, and my score was 12.  Give it your best, and plan on doing better the next time we schedule "tabata squats."

Lower Body Endurance

Tabata Squats

Workout Notes:  After a full CFUW; do squats as quick as you can, going low, heels on the floor for 20 seconds, followed by 10 second rest, and repeat the cycle for a total of 4 minutes or 8 cycles.  The lowest number of squats you do per 20 second cycle is your best score.  For example; I had a workout where my score was 18 (18 squats in 20 seconds was my worst total) as opposed to last week when I had a dismal workout, and my score was 12.  Give it your best, and plan on doing better the next time we schedule "tabata squats."

Sunday 071028

Rest Day

Saturday 071027

Rest Day

Friday 071026

Strength and Conditioning

Wall Ball

Row

Wall Ball

65# Thruster

Wall Ball

Row

Wall Ball

Hang Power Clean

Workout Notes:  Complete as many reps of each exercise in 30 seconds, one after another.  Rest for 30 seconds after Hang Power Clean, then repeat the Cycle.  Complete 3-5 cycles depending on available time and your conditioning level.

Strength and Conditioning

Wall Ball

Row

Wall Ball

65# Thruster

Wall Ball

Row

Wall Ball

Hang Power Clean

Workout Notes:  Complete as many reps of each exercise in 30 seconds, one after another.  Rest for 30 seconds after Hang Power Clean, then repeat the Cycle.  Complete 3-5 cycles depending on available time and your conditioning level.

Thursday 071025

Maximum Strength and Power:

Power Cleans 4 x 8

Workout Notes:  Do a complete CrossFit warm-up, including pull ups and dips.  Start at a moderately difficult weight for your first set of four and progressively increase the weight each set.  The most important movement in sport is explosive hip extension.  Whether you're shooting for a take-down, executing a powerful right cross or snapping out a front kick, hip extension is the source of your power.  Power Cleans with good form are one of the best methods for training this movement.

Maximum Strength and Power:

Power Cleans 4 x 8

Workout Notes:  Do a complete CrossFit warm-up, including pull ups and dips.  Start at a moderately difficult weight for your first set of four and progressively increase the weight each set.  The most important movement in sport is explosive hip extension.  Whether you're shooting for a take-down, executing a powerful right cross or snapping out a front kick, hip extension is the source of your power.  Power Cleans with good form are one of the best methods for training this movement.

Wednesday 071024

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time. 

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time. 

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time. 

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Tuesday 071023

Rest Day

Monday 071022

Upper Body Endurance

Tabata Squats

Workout Notes:  After a full CFUW; do squats as quick as you can, going low, heels on the floor for 20 seconds, followed by 10 second rest, and repeat the cycle for a total of 4 minutes or 8 cycles.  The lowest number of squats you do per 20 second cycle is your best score.  For example; I had a workout where my score was 18 (18 squats in 20 seconds was my worst total) as opposed to last week when I had a dismal workout, and my score was 12.  Give it your best, and plan on doing better the next time we schedule "tabata squats."

Upper Body Endurance

Tabata Squats

Workout Notes:  After a full CFUW; do squats as quick as you can, going low, heels on the floor for 20 seconds, followed by 10 second rest, and repeat the cycle for a total of 4 minutes or 8 cycles.  The lowest number of squats you do per 20 second cycle is your best score.  For example; I had a workout where my score was 18 (18 squats in 20 seconds was my worst total) as opposed to last week when I had a dismal workout, and my score was 12.  Give it your best, and plan on doing better the next time we schedule "tabata squats."

Sunday 071021

Rest Day

Saturday 071020

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  This should be a little easier this time.  Push yourself harder than last time.

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  This should be a little easier this time.  Push yourself harder than last time.