Crossfit Knoxville

Monday, September 19, 2011

Technique Week

WOD:
There will be multiple work stations that you have to
focus on your technique

Friday, September 16, 2011

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Thursday, September 15, 2011

WOD:
Back Squat- 5×5
add weight from last time
Prowler Suicides x4

Wednesday, September 14, 2011

Don’t forget this Friday to bring a dish to the Potluck
Paleo Party. Also please write what your going to
bring on the whiteboard in the gym. Party starts
at 6:30. There will be NO 6:30pm class.

KB Complex
then…
Max Effort Snatch

Tuesday, September 13, 2011

3 Rounds of:
500m Row- Rest 2 minutes
21 KB Swings- Rest 2 minutes
12 Pull-up- Rest 2 minutes

Go as hard and fast as you can with each movement.

Monday, September 12, 2011

As many rounds as possible in 8:00 of:
3 Thrusters, 135/95 pounds
7 Clapping Push ups
then…
Good Mornings to a heavy set of 3

Friday, September 9, 2011

WOD:
Deadlift to a heavy set of 5
then…
“Grace”
30 reps from ground to overhead

Thursday, September 8, 2011

WOD:
Max Rounds in 3 Min. of:
3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.

Wednesday, September 7, 2011

Tuesday, September 6, 2011

WOD:
Max Effort Clean & Jerk
then…
For 5 minutes:
5 KB clean + 5 KB push press/each arm
10 Swings