The 307 PROGRAM
WORKOUT OF THE DAY
Weekly Warm Up: 10 Push Ups, 10 Reverse Hypers, 10 Pull Ups, 10 Abmat Sit Ups
Strength: 5x5 Back Squat
WOD:
3 AMRAPs
7:00 minute AMRAP, 5 Clean and Jerks (135/75) & 5 GI Janes
Rest 2:00
5:00 minute AMRAP, 3 Clean and Jerks (155/95) & 3 GI Janes
Rest 2:00
3:00 minute AMRAP, 1 Clean and Jerk (185/115) & 1 GI Jane
REC: 3x12 Banded Good Mornings
The 2013 CrossFit Games Open Registration is now up and Running! Register HERE as soon as possible. It's a great time, a fun challenge and awesome opportunity to see where you are at in your progress. We hope all of you will sign up and do it with us!
Pre-WOD: Dynamic Stretching
WOD: "No Easy Day"
Each of these movements is taken from a Hero WOD dedicated specifically to a Navy Seal. There's no significance as to why I programmed this WOD today, I just finished reading "No Easy Day" and find the work that these soldiers do remarkable and thought they should be recognized. The name of each Soldier is in parentheses after the movement.
For time:
Run 1 mile (Murph)
50 Abmat Sit Ups (McGreevy)
40 KB Swings (2/1.5) (Nate)
30 Clean and Jerks (135/115) (Glen)
30 Pull Ups (Badger)
25 Back Squats (185/135) (from the rack) (Brian R Bill)
25 Air Squats (Jason)
24 Box jumps (24/20) (Adam Brown)
21 Thrusters (95/65) (Tommy V)
12 Push Press (115/95) (Collin)
11 DB Burpee Deadlifts (45s/35s) (Tumilson)
REC: Foam Roller
If you've hit the WOD Monday-Wednesday, you earned your rest day!
STRENGTH and SKILL DAY
Strength: Deficit Deadlifts
5x20 (max weight of 135, standing on 45# plates)
WOD 1: "Grace" (NO CLOCK)
30 Clean and Jerks (135/95)
This is not for the leaderboard, no clock so that you can focus on good reps and proper range of motion every single time.
Rest
WOD 2: 100 KB Snatches for time (1.5/1)
REC: 25 M sprints on the track. 5 rounds. Sprint, rest for the rest of the minute, then Sprint again at the top of the next minute.
Congratulations! If you've been to class all three days this week you get to take a well-earned rest day. If you missed a day, you get to do the following:
SKILL: Muscle Up Practice
If you are close to having your first muscle up this is the time to make it happen! If you still feel like you have a ways to go, use this time to build strength in the different parts of the move. (Strict Pull Ups, Kipping on rings, transition practice on low rings, etc.) Here is Carl Paoli discussing muscle ups...again. (we'll keep posting it until the cows come home!)
WOD: For Time
50 Kettlebell Cleans (25 each side) Demo
100 Russian Swings Demo
100 Kettlebell Snatches (50 each side) Demo
REC: Practice a one minute air squat. Start facing the wall, with toes 2-3 inches from the wall. Without touching the wall slowly lower yourself down for a 30 second count, get hip crease below parallel, then slowly raise yourself back up for a 30-second count. This is excellent work for developing core, hamstring, low back and glute strength; which is commonly the cause of a poor air squat.
