CrossFit Mean Streets

In September the new season of Local Competitions will start. Last year we had a bunch of people going to these competitions and this year I want to have some more perks for the competitors. I want them to be able to get the training they need,… which will be more than the average [...]

Warm Up:

Jog 600m

In no specific order:

20 wallballs (30lbs/20lbs)
20 GHD Back Extension till torso is vertical
20 Pass Throughs
20 Overhead squats
20 Toes to Bar
20 Pullups (kipping, no butterfly, chest to bar if possible)

Strength 1:

Work to 1RM Jerk
-From rack
-Split or push; behind head or in front; but must stay consistent from start to finish

Strength 2:

Work to 1RM squat [...]

Open Sunday at 10.

Closed Monday

WOD:

50 Power Cleans (95/65)
40 Front Squats (95/65)
30 Push Jerks (95/65)
20 Snatches (95/65)
10 Burpee (chest touches bar) squat clean thrusters (95/65)
Row 500m

After:

Work up to your 1RM Back Squat.

Use a high bar, keep your torso upright and bounce out of bottom.

CrossFit Mean Streets
Downtown LA

CrossFit is a sport. And just like many sports it is not simple. In most cases if you want to compete at a sport you have to practice, on a daily basis for AT LEAST a year. And from then on you get better and better as time goes on.

In the beginning you learn the [...]

Coach Mark is off to the Navy next week. Come say bye, he is coaching the 6pm and 7pm tonight.

Mon-Fri: 11am.

There will be no direct coaching. Ronnie will be workout out during this time. We hope to get as many advanced people as possible to train during this hour.

WOD will be open to discussion. And we don’t have to do the posted daily WOD, but will pretty much do Ronnie’s personal programming.

There will be [...]

The first three days this week I am releasing to you because of their similarity, and to make sure you take care of your calves, ankles and feet with stretching and SMR because you will be running each day.

MON:

Run 1060m
30 Clean and Jerks (135/95)
Run 1060m

TUES:

Run 1060m
30 Muscle Ups
Run 1060m

-There will be scaling for muscleups if [...]

6 rounds

95 lb Overhead step ups x 12 (20″) – 6 per leg

95 lb Power snatch x 6

95 lb power clean x 12

Optional on your own WOD:

Front Squat:

3-3-3-3-3

CrossFit Mean Streets
Downtown Los Angeles

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each [...]