Monday – Rocktober 17

Today’s training for both Level 1 (beginner) and All Levels (everyone) includes a lot of work on the front squat. The front squat is a very important fundamental movement for CrossFit training, and not only for the great physical response it illicits in your body. Without improving your front squat your thrusters (front squat to push press) will struggle, so will an attempt at a heavy clean & jerk, and those pesky wall balls will continue to be draining.

Be ready for tons of work on this as your training session today. Know that working your front squat will help other parts of CrossFit become less difficult (never easy though).

Now let’s get after it!

Some of your High Voltage coaches after some tough WOD’s at CrossFit Invicus in San Diego, with

Monday’s WOD’s:
All Levels CrossFit:
Skill: review pistol progressions
MOB (mobility): front squat band stretch.
WOD:
A1. Front Squat 5-5-3-3-3 : rest 15 sec, then
A2. Gymnastic: L-Sit x3 (only after first 3 sets) score is shortest attempt.
B. 10 minute AMRAP of:
‘Cindy’
5 pull up
10 push up
15 squats
or
‘Mary’
5 HSPU
10 alternating pistols (foot in front of body)
15 pull ups

Level 1 CrossFit:
Skill: front squat
5 reps at a time, going up in weight as long as form maintains
Mobility: forearm stretch & front squat band stretch

WOD: 12 minutes AMRAP:
3x pull ups (sub ring rows)
6x push ups
9x squats
Today’s training for both Level 1 (beginner) and All Levels (everyone) includes a lot of work on the front squat. The front squat is a very important fundamental movement for CrossFit training, and not only for the great physical response it illicits in your body. Without improving your front squat your thrusters (front squat to push press) will struggle, so will an attempt at a heavy clean & jerk, and those pesky wall balls will continue to be draining.

Be ready for tons of work on this as your training session today. Know that working your front squat will help other parts of CrossFit become less difficult (never easy though).

Now let’s get after it!

Some of your High Voltage coaches after some tough WOD’s at CrossFit Invicus in San Diego, with

Monday’s WOD’s:
All Levels CrossFit:
Skill: review pistol progressions
MOB (mobility): front squat band stretch.
WOD:
A1. Front Squat 5-5-3-3-3 : rest 15 sec, then
A2. Gymnastic: L-Sit x3 (only after first 3 sets) score is shortest attempt.
B. 10 minute AMRAP of:
‘Cindy’
5 pull up
10 push up
15 squats
or
‘Mary’
5 HSPU
10 alternating pistols (foot in front of body)
15 pull ups

Level 1 CrossFit:
Skill: front squat
5 reps at a time, going up in weight as long as form maintains
Mobility: forearm stretch & front squat band stretch

WOD: 12 minutes AMRAP:
3x pull ups (sub ring rows)
6x push ups
9x squats
Events, events, events!!! What, you don’t have these dates on your calendar yet???

  • Halloween Horror Nights. This Friday Night, 8pm at Universal Studios. Get your tickets now!
  • Barbells for Boobs. Saturday, Oct 29. 10am -1pm at CF High Voltage! Click here to register now!
  • Spartan Race: 3 mile obstacle run. We’ve already got over 15 people on this team. Sign up here, it will sell out within the next 2 weeks: Click here to register now! 

Thursday’s WOD’s: 

All Levels CrossFit

A. Bear Complex

5 sets of 5 cycles through. Rest no more than 3 min after each set.

-Power clean, Front Squat, push press/jerk, back squat, behind neck push press, back to the ground, repeat.

5 burpee penalty for dropping the bar or resting on the ground during the set (to be done all at the end)

Bx 1. Touch & Go Clean & Jerk. AMRAP Touch & Go C&J at Grace weight (135/95 rx, scale as needed)

C. Tabata sit ups. Low score. V-ups or lemon squeezers are ok.

Level 1 CrossFit: 

Skill: sumo deadlift high pull with a barbell. Sets of 5 reps for 10 min.

WOD: 15 min amrap

10x  (kb or barbell is ok)

15x sit ups,

50x jump rope passes
-We’re always looking for ways to improve our class schedule. If you’re interested in a Friday 5pm class, please let us know in comments!

Friday’s WOD’s
All Levels:
A1.  Back squat
5-5-3-3-3

A2. Hand stand push ups
As many as possible -2 (soft fail)
Score total combined hspu reps
Sub ring dips, push ups, knee push ups

B. 15 min AMRAP
3x hang power snatch (unbroken if possible)
6x overhead squat (unbroken if possible)
9x chest to bar pull ups

Level 1:
Skill: Back squat
Sets of 5 reps, going up in weight as long as form maintains

WOD: 15m amrap
3x burpees
5x pull ups
7x goblet squats
9x kb swing

-We’re always looking for ways to improve our class schedule. If you’re interested in a Friday 5pm class, please let us know in comments!

Friday’s WOD’s
All Levels:
A1.  Back squat
5-5-3-3-3

A2. Hand stand push ups
As many as possible -2 (soft fail)
Score total combined hspu reps
Sub ring dips, push ups, knee push ups

B. 15 min AMRAP
3x hang power snatch (unbroken if possible)
6x overhead squat (unbroken if possible)
9x chest to bar pull ups

Level 1:
Skill: Back squat
Sets of 5 reps, going up in weight as long as form maintains

WOD: 15m amrap
3x burpees
5x pull ups
7x goblet squats
9x kb swing

Today’s training for both Level 1 (beginner) and All Levels (everyone) includes a lot of work on the front squat. The front squat is a very important fundamental movement for CrossFit training, and not only for the great physical response it illicits in your body. Without improving your front squat your thrusters (front squat to push press) will struggle, so will an attempt at a heavy clean & jerk, and those pesky wall balls will continue to be draining.

Be ready for tons of work on this as your training session today. Know that working your front squat will help other parts of CrossFit become less difficult (but never easy though).

Now let’s get after it!

Some of your High Voltage coaches after some tough WOD’s at CrossFit Invicus in San Diego, with CJ Martin (left).

Monday’s WOD’s:
All Levels CrossFit:
Skill: review pistol progressions
MOB (mobility): front squat band stretch.
WOD:
A1. Front Squat 5-5-3-3-3 : rest 15 sec, then
A2. Gymnastic: L-Sit x3 (only after first 3 sets) score is shortest attempt.
B. 10 minute AMRAP of:
‘Cindy’
5 pull up
10 push up
15 squats
or
‘Mary’
5 HSPU
10 alternating pistols (foot in front of body)
15 pull ups

Level 1 CrossFit:
Skill: front squat
5 reps at a time, going up in weight as long as form maintains
Mobility: forearm stretch & front squat band stretch

WOD: 12 minutes AMRAP:
3x pull ups (sub ring rows)
6x push ups
9x squats