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Posts Tagged ‘Air Squat’

Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

Workout Tip

AX: for masters athletes or novice athletes that want to move and have fun.

RX: most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

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Monday 10.08.18

Warm-Up

A) 4 Rounds of:

200m Row
10 Air Squats

– Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups.

Strength

Back Squat

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete 2 more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:
Max Repetitions Muscle Snatch

Minute 2:
Max Repetitions Thrusters

Minute 3:
Rest

AX: 45#/35#
RX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Muscle Snatch: athletes should be able to complete touch and go sets. If athletes are completing workout AX, have them start from above the knees.

Thrusters: athletes should scale load to complete sets of 5-10 repetitions everytime they pick up the bar.

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Monday 10.08.18

Warm-Up

A) 4 Rounds of:

200m Row
10 Air Squats

– Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups.

Strength

Back Squat

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete 2 more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:
Max Repetitions Muscle Snatch

Minute 2:
Max Repetitions Thrusters

Minute 3:
Rest

AX: 45#/35#
RX: 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Muscle Snatch: athletes should be able to complete touch and go sets. If athletes are completing workout AX, have them start from above the knees.

Thrusters: athletes should scale load to complete sets of 5-10 repetitions everytime they pick up the bar.

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Thursday 10.04.18

Warm-Up

A) 5 rounds on a rower:

20 seconds sprint pace
40 seconds recovery pace

Then,

5 Rounds:

20 seconds Kettlebell Swings
40 seconds rest

Then,

3 rounds:

20 seconds Sit-Ups
20 seconds rest
20 seconds Air Squats
20 seconds rest

Strength

Deadlift

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

CrossFit Games Open Workout 11.6

7 Minutes AMRAP:

3 Thrusters, 100#/65#
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
Etc.

Workout Tip

Thrusters: athletes should choose a weight that is moderate in load. Scale to a load that athletes may complete in sets of 3 repetitions.

Chest-to-Bar Pull-Ups: Scale to kipping pull-ups if needed, or ring rows. Same rep scheme.

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Thursday 10.04.18

Warm-Up

A) 5 rounds on a rower:

20 seconds sprint pace
40 seconds recovery pace

Then,

5 Rounds:

20 seconds Kettlebell Swings
40 seconds rest

Then,

3 rounds:

20 seconds Sit-Ups
20 seconds rest
20 seconds Air Squats
20 seconds rest

Strength

Deadlift

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

CrossFit Games Open Workout 11.6

7 Minutes AMRAP:

3 Thrusters, 100#/65#
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
Etc.

Workout Tip

Thrusters: athletes should choose a weight that is moderate in load. Scale to a load that athletes may complete in sets of 3 repetitions.

Chest-to-Bar Pull-Ups: Scale to kipping pull-ups if needed, or ring rows. Same rep scheme.

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Saturday 09.29.18

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar

– Rest 30 Seconds

Strength

Power Snatch, From Floor

3-2-1-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three sets total.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

For Total Reps:

2:00 Rope Climbs, 15′
2:00 Kettlebell Swings, 24kg/16kg
2:00 Rest

1:30 Rope Climbs, 15′ Ascent
1:30 Kettlebell Swings, 24kg/16kg
1:30 Rest

1:00 Rope Climbs, 15′ Ascent
1:00 Kettlebell Swings, 24kg/16kg
1:00 Rest

0:30 Rope Climbs, 15′ Ascent
0:30 Kettlebell Swings, 24kg/16kg
0:30 Rest

Workout Tip

Rope Climbs: if athletes do not have access to ropes, modify in the following order. Strict Pull Ups, ring rows, Jumping chest to bar pull-ups.

Kettlebell Swings: athletes should pick a load that they can complete sets of 10-15 repetitions everytime they pick the bell up!

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Friday 09.21.18

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B)3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
Rest 30 Seconds

Strength

Power Snatch, from the floor
3-2-2
3 sets x 2 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

“Nasty Girls”

3 Rounds For Time:

50 Squats
7 Muscle-Ups
10 Hang Power Cleans, 135#/95#

Workout Tip

Squats: athletes should be able to compete for each round of 50 squats in less than 3 minutes. Scale repetitions as needed.

Muscle-Ups: athletes that can perform muscle ups should set a time limit of 2 minutes. After 2 minutes the athletes should move to the cleans. If athletes can not perform muscle ups, scale to 1 strict ring row + 1 strict push up for every 1 muscle up.

Hang Power Clean: athletes should complete each round of cleans in 2 or fewer sets. Scale load as needed.

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Saturday 09.29.18

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar

– Rest 30 Seconds

Strength

Power Snatch, From Floor

3-2-1-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three sets total.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

For Total Reps:

2:00 Rope Climbs, 15′
2:00 Kettlebell Swings, 24kg/16kg
2:00 Rest

1:30 Rope Climbs, 15′ Ascent
1:30 Kettlebell Swings, 24kg/16kg
1:30 Rest

1:00 Rope Climbs, 15′ Ascent
1:00 Kettlebell Swings, 24kg/16kg
1:00 Rest

0:30 Rope Climbs, 15′ Ascent
0:30 Kettlebell Swings, 24kg/16kg
0:30 Rest

Workout Tip

Rope Climbs: if athletes do not have access to ropes, modify in the following order. Strict Pull Ups, ring rows, Jumping chest to bar pull-ups.

Kettlebell Swings: athletes should pick a load that they can complete sets of 10-15 repetitions everytime they pick the bell up!

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Sunday 09.16.18

Warm-Up

A) 2 Rounds, 40sec work / 20 sec rest of:

American Kettlebell Swing, 35#/26#
Air Squat
Calorie Row
Dumbbell Power Snatch, alternating arms every repetition, 30#/15#

Workout

“7th Heaven”

7 Minute AMRAP:

Max Calorie Row

– 3-minute Rest

7 Minute AMRAP:

15 Wall Balls, 20#/14#
12 Power Snatches, 75#/55#
9 Thrusters, 75#/55#
6 Burpees over the Bar

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
10 Hand Release Push-Ups
10 Box Jumps, 20”/20”

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overhead, 50#/35#

Workout Tip

Wall Balls / Power Snatches / Thrusters: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

DB Snatches: athletes should alternate each repetition, 5/5.

Push-Ups / Box Jumps: athletes should complete each round of 10 in less than 30 seconds each round, scale repetitions as needed.

Dumbbell Lunge / Dumbbell Hang Power Cleans / Dumbbell Shoulder to Overhead: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

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Saturday 09.15.18

Warm-Up

A) 4 Rounds of:

200m Run
– Rest 60 seconds
200m Row

B) 2 Rounds:

6 Burpees
12 Lunges
24 Russian Kettlebell Swings, 44#/35#

Strength

Front Squat

3 sets x 3 reps
4 sets x 3 reps

Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets.

Strength Tip

The bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

5 minutes AMRAP:

800m Run

Max Rounds:

5 Handstand Push-ups
15 Air Squats

– 2 Minute Rest

5 Minute Clock
800m Run

Max Rounds:

5 Chest-to-Bar Pull-Ups
15 Air Squats

RX: Push-Ups. Kipping Pull-Ups
AX: Push Ups. Jumping Chest-to-Bar Pull-Ups.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Chest to Bar Pullup: scale repetitions to be completed in no more than one sets per round. Scale to the appropriate level.

Handstand Push Ups: scale reps for an athlete to remain unbroken, or very close. Scale to the appropriate level.

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Friday 09.21.18

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B)3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
Rest 30 Seconds

Strength

Power Snatch, from the floor
3-2-2
3 sets x 2 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

“Nasty Girls”

3 Rounds For Time:

50 Squats
7 Muscle-Ups
10 Hang Power Cleans, 135#/95#

Workout Tip

Squats: athletes should be able to compete for each round of 50 squats in less than 3 minutes. Scale repetitions as needed.

Muscle-Ups: athletes that can perform muscle ups should set a time limit of 2 minutes. After 2 minutes the athletes should move to the cleans. If athletes can not perform muscle ups, scale to 1 strict ring row + 1 strict push up for every 1 muscle up.

Hang Power Clean: athletes should complete each round of cleans in 2 or fewer sets. Scale load as needed.

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Sunday 09.16.18

Warm-Up

A) 2 Rounds, 40sec work / 20 sec rest of:

American Kettlebell Swing, 35#/26#
Air Squat
Calorie Row
Dumbbell Power Snatch, alternating arms every repetition, 30#/15#

Workout

“7th Heaven”

7 Minute AMRAP:

Max Calorie Row

– 3-minute Rest

7 Minute AMRAP:

15 Wall Balls, 20#/14#
12 Power Snatches, 75#/55#
9 Thrusters, 75#/55#
6 Burpees over the Bar

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
10 Hand Release Push-Ups
10 Box Jumps, 20”/20”

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overhead, 50#/35#

Workout Tip

Wall Balls / Power Snatches / Thrusters: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

DB Snatches: athletes should alternate each repetition, 5/5.

Push-Ups / Box Jumps: athletes should complete each round of 10 in less than 30 seconds each round, scale repetitions as needed.

Dumbbell Lunge / Dumbbell Hang Power Cleans / Dumbbell Shoulder to Overhead: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

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