New Public Safety Fitness SharePoint Team Site Launch Date: October 1, 2018

NEWS: Our merge date from WordPress to our Henrico County Public Safety Fitness SharePoint Team Site is Monday, October 1st.  Both the HCPF CrossFit and Henrico Tactical Strength & Conditioning WordPress Internet sites will no longer be active.  All of our programming and resources will be accessible through Henrico County’s Office 365 Share Point app instead.

Our IT department will be notifying all of sworn public safety via email with the link to the site and details/instructions soon.

Once you gain access, you will see the workouts posted for next week on the Team Site.  Once this occurs, be sure to Follow the Team Site so you stay informed!

WOD 9/28/2018

Warm-Up:

• Foam roll as needed
• Thoracic and front rack mobility
• Light bar clean drills

Strength: 15 Minutes, Work up to a heavy Power Clean.

Conditioning:  For Time

• 800m Row
• 20 Tire Flips
• 20 TTB
• 20 Overhead Lunges 45/25#
• 20 KBS 70/44#
• 600m Row
• 15 Tire Flips
• 15 TTB
• 15 Overhead Lunges 45/25#
• 15 KBS 70/44#
• 400m Row
• 10 Tire Flips
• 10 TTB
• 10 Overhead Lunges 45/25#
• 10 70/44#
• 200m Row
• 5 Tire Flips
• 5 TTB
• 5 Overhead Lunges 45/25#
• 5 KBS 70/44#

Stretch!

Throwback Thursday WOD 9/27/2018

Throwback WOD from 2/4/2015

Warm-Up:

• 400m jog
• dynamic lower body w/u

Conditioning:  Complete each of the following for time

• 1-mile Run
• 800m Run
• 400m Run
• 400m Run
• 800m Run
• 1-mile Run

Work to rest ratio 2:1. So rest half the time it took to complete for each.

 

WOD 9/26/2018

Group Warm-Up

• Low back prehab
• Shoulder warm-up

WOD:  Complete the following

• Barbell Strict Press 5-5-5-5-5
• DB Bench Press 10-10-10-10-10
• Weighted Dips 8-8-8-8-8

Mobility: Work on 2 problem areas for 10:00

 

WOD 9/25/2018

​There is no instructor today.

Optional Strength: Weighted Pull-Ups 5×5. Build. Scale to your level of strength and get 5×5 of your toughest variation.

WOD:  For Time

• 100 Box Jumps 24/20”
• 100 Burpees
• 100 MB Squat Cleans 20/14#

Scaled Options: Split Reps with a partner; scale reps back; partition as needed; 30:00 time cap.

Core:. Accumulate a 2:00 Hollow Hold.

Stretch:. Spend 10:00 working on flexibility/Mobility

WOD 9/24/2018

*Reminder:  We will using the weight room/hallway/outside area through September 30th.

Group Warm-Up

• Prehab
• 3 Rounds
  • 2 Wall Walks
  • 200m Row
  • 6 PVC Overhead Squats w/ Sots Press

Strength: Back Squat 3-3-3-3-3. Build. Work on mobility between sets.

Conditioning:  Complete the following

EMOM 22

• Odd Minutes: 3-6 Handstand Push-Ups
• Even Minutes: 12/8 Calorie Row

*If the pace is too quick for you, scale your reps back, and decrease the number of rounds.

Stretch: 

• Couch stretch 2:00
• Traveling Child’s Pose 2:00
• Forearm stretch 1:00

WOD 9/21/2018

*Reminder:  There is no class today due to Department Meeting.​

Athlete’s Choice Training Day (complete one or more of the following.)

Warm-Up

Skill:  Work on a weakness for 10:00.

Strength:  Choose a lift and find a 5-RM for the day.

Cardio:  30:00 Continuous.

Mobility:​  Choose 2 problem areas and use a combination of myofascial release and stretching.

Throwback Thursday WOD 9/20/2018

(Throwback 4/12/2018)

Mobility: IDO’s Squat Routine 2.0

Warm-Up:  3 Rounds

• 8 KBS
• 8 KB Goblet Squats
• 8 KB Halos
• 8 HRPU

Conditioning:  Complete five 3-minute rounds of the following

• 5 Burpee Tire Flips Hop-In, Hop-Out Tire
• 5 Atlas Stone Cleans
• 10 Alternating KB/DB Snatches
• Rest 3:00 between rounds

Foam roll for 10:00

WOD 9/19/2018

​Group Warm-Up

Conditioning:  Complete as many Hill Runs as possible in 20:00​​.

Strength:  ​5 x Max BW Bench Press. Rest 2:00 b/t sets.

Stretch!

WOD 9/18/2018

​​Group Warm-Up

Conditioning:  Complete the following for time

• ​3 x 400m Run/500m Row.  Rest 1:00 b/t sets.
• Rest 3:00 after last set.
• 21-18-15-12-9-6-3 reps
  • Burpee Tire/Box Jumps
  • Pull-Ups
• Rest 3:00 after completion.
• 3 x 400m Run/500m Row.  Rest 1:00 b/t sets.

Mobility:  Myofascial Release 1:00 each

• Thoracic Spine
• Lats
• Side Hip
• Quads
• Calves

Reminder: The gym will be closed and most of the equipment will not be accessible from September 20-30. Our game plan is to train outside weather permitting and then the weight room for strength work during this time…We apologize for this massive inconvenience!