1153 N Academy Ave, New Braunfels TX 78130

Cedars at Sporthalle! (April 9th-14th)

//Cedars at Sporthalle! (April 9th-14th)

Cedars at Sporthalle! (April 9th-14th)

This Saturday.

Come see our friends Cedars the band and Lunar Lions perform live at Sporthalle.  Cedars is fundraising to support their new album and we are so happy to be a part of it.

“We’re making a full-length album and preparing to share it with the world, pushing the circle of our work beyond where we could reach on our own. We’re asking you to partner with us in creating this album and caring for the community that is Cedars as we go. We believe in the power of music and that when people are inspired, they’ll do inspiring things.”- Cedars

Check out their music and their IndieGoGo campaign here. You can donate and get koozies, shirts, signed albums and even a live performance at your house!

This Week’s CrossFit Programming.

 

Monday

WARM-UP:

Tabata: Goblet squat and Swings. Alternate movements

 

PREP-WORK:

10 Single Leg PVC Goodmornings

10 Single Leg PVC Deadlifts

 

STRENGTH:

4 rounds of quality movements

5/5 Double KB Single Leg Deadlifts

Superset with 20 Tall Jumps

Notes: Lift starts from the top. Back foot toe stays in contact with the floor for balance. Focus on good back position. Focus on keeping the shoulders active and the hips square. KB do not need to touch the ground each time. Depends on the athletes range of motion. Explosive on the up movement.

Tall Jumps is great to help people get better timing and strength for Double Unders. Jumps should be connected.

 

CONDITIONING:

8-6-4 reps (minimum of 3 rounds)

KB Goblet Squat

Notes:  8 reps, hold 6 reps hold, 4 reps hold. Do all 18 without setting down the bell. Once you achieve all 18 reps with a weight, you grab more weight.

 

COOL-DOWN:

Swivel hips

Baby squat 2min

 

Tuesday

WARM-UP:

3 Rounds:

10 Wall facing squat

10 shoulder wall slides

10 Scapular push-ups

10 ring rows slow with, hold at top

 

 

PREP WORK:

1 round of double arm DB Z-press

Find a good position for Athletes with limited hamstring flexibility. Legs should be straight and hamstrings should be smashed to the floor while in the z-press.

 

STRENGTH:

4 rounds:

5L/5R/5L/5R DB Z-Press (2 count descent)

20 Face Pulls

5-10 Close Grip Pull Ups

Notes: Higher volume on the z-press. Don’t rush this lift. Keep a controlled tempo. Remind the athletes to reach up and back at the top of the press. Face pulls should be fast with elbows high and outside. Changing the conventional pull with a close hand position more reminiscent of rope climbs. Scaling can be a jump to a negative or from a box.

 

CONDITIONING:

On a Running Clock complete at max effort the following:

400 (0-4min)

300 (4-7min)

200 (7-9min)

100 (9-10min)

Repeat!

Notes: once you have completed the sprint you have the rest of the cycle to rest.

 

COOL-DOWN:

Distracted ankle stretch

Calf Stretch

Hamstring stretch

Wednesday

WARM-UP:

400m run

Tabata: Air squats and push-ups

 

 

SKILL DEVELOPMENT: (15 minutes)

Kipping Pull-Ups and Kipping Toes 2 Bar

Breakdown the different phases of the kip.

 

CONDITIONING:

21-15-9 reps for time!

Wall Balls

KB Swings

Burpees

Suicide Sprints

Rx: 20/14, 75/55 Fitness: 55/35 NTY: as needed.

NOTES: suicide sprints are 3m and 9m. Each time you return to the start line it counts as a rep.

 

COOL DOWN

100min of practice

Thursday

WARM-UP

400m run

then 3 rounds:

10 Goblet squat

10 wall facing squat

10 push-ups

10 PVC pass

PREP:

PVC each squat

Empty bar each squat

 

STRENGTH:

Max Reps at each weight with PERFECT FORM! 2 attempts

Back Squat

Front Squat

(Overhead Squat – advanced athletes if time permits)

RX: BS -bodyweight, FS -¾ bodyweight, OHS -½ bodyweight

Fitness and NTY: 3rm Front Squat from two weeks ago.

3rm FS #145…..todays strength

145 back squat

¾ rm = 108 front squat

 

CONDITIONING:

7 min AMRAP

3-6-9-12-15-18-21…reps

Sumo Deadlift High Pull

Deficit Push Ups

Rx: 95/65 Fitness: 75/55 (athlete dependent) NTY: KB SDHP

Notes: pick a weight that you can move smoothly. Focus on your breathing for each rep.

 

COOL DOWN:

T-spine opener

PVC pass

Swivel hips

 

Friday

WARM-UP

3 Rounds:

10 Scapular push-ups

10 band pull aparts

10 band OH squat

10 shuttle runs

 

PREP:

Empty bar

30 sec of slow bench press

30 sec of slow down explosive up bench press

 

STRENGTH: TESTING!

3 rep max Bench Press

Spend 20 minutes working up to find your 3rm,

Rep Scheme: 5-5-3-3-3-3

 

CONDITIONING:

12 min AMRAP

200m Burden Run

20 Lateral Lunge Slam Ball

10 Toes to Bar

Rx: 20/15 ball

Fitness: scale as needed

Notes: have fun!

 

 

SUMMER ABS:

Coaches choice!

 

COOL DOWN:

100m of Practice

 

 

2018-04-08T22:13:53+00:00

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