Programming for July 17th through July 23, 2017

JULY ATHLETE OF THE MONTH - Pat Mullaney PHOTO: @supercleary

JULY ATHLETE OF THE MONTH - Pat Mullaney
PHOTO: @supercleary

Our July Athlete of the Month is Pat Mullaney!
His Q&A will be posted this week. 

This week we have more opportunity to test ourselves and possibly get on the leaderboard.

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Monday July 17, 2017


CROSSFIT
WARMUP:
15/10 Calorie Bike
50ft Bear Crawl

20 Crossover Toe Touches
20 Sec Supinated Hang

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold
10 kick ups to 5 second negative

EMOM 6
(Choose a rep scheme that suits you. Example:2/4, 3/6, 5/5)
4 Strict HSPU + 4 Kipping HSPU


15 minute clock (T)
5x10 unbroken reps on "Hook Grip" Deadlifts @60% + 10lbs
100m recovery walk between rounds
(record total QUALITY reps and weight)

- rest 5 minutes after last set -

50 Calorie Assault Bike for time (C)
(Opportunity to go on the board)
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FITNESS
WARMUP:
3 Rounds
15/10 Calorie Bike
50ft Bear Crawl
10 Touch Toes
20 Sec Handstand Hold
20 Sec Supinated Hang

EMOM 10
odd- 3 Strict + 3 Kipping HSPU (Scale: Pike or DB Press)
even- 6 Barbell Deadlifts

EMOM 10
odd- 30 Sec MAX calorie bike
even- 30 Sec MAX push-ups

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Tuesday July 18, 2017

CROSSFIT & FITNESS

BRING A FRIEND DAY

WARMUP:
200m Run
20 Sec Supinated Hang
10 Bottom Half Burpees
10 Squat Thoracic Rotations
10 Pause Air Squats
10 Beat Swings
10m Crab Walk

EMOM 12
A- 20 Seconds Max Russian KB Swings
B- 30 Seconds Max Sit-Ups
C- 200m Run
D- REST

(Scale Up: GHDSU or Weighted Sit-Ups)

AMRAP 15 (T)
Buy In: 30 Burpees
Then, amrap in remaining time

15 Thrusters (75/55)
15 Pull-Ups (Scale: Ring Rows
60m Single Arm Carry (30m each arm)

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Wednesday July 19, 2017

CROSSFIT
WARMUP:
400m run
20 groiners
30 sec squat hold
10 bootstraps
10 sciatic nerve floss (5/5)

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

STRENGTH
Back Squats - Week 6
70%x5
80%x5
85%x3
90%x3
100%x1


WOD (T)
Split into groups of 5+ to share sleds

Every 4 Minutes for 5 Rounds
60m Sled Sprint
25 Wall Balls (20/14)

(Challenge: GO UNBROKEN)

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FITNESS
WARMUP:
400m run
20 groiners
1 minute squat hold
10 bootstraps
10m side shuffle each side
10m alt straight leg swings
10m high knees
10m butt kicks

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

10 Rounds of Tabata
Alternate between:
A- Goblet Squats

B- Goblet Lunges

WOD
Relay for 3 Rounds each
60m Sled Sprint
20 Wall Balls
10 Box Jumps

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Gymnastics (6pm only)

Warm Up:
5 bridge ups
10 arch hollow holds on floor
5 pull ups to thighs to bar
10 inverted burpees

Skill: Front support to forward roll on bar
Front support on bar to hip hinge.
Bend knees and roll body forward.
Keep pressure on the bar and finish with chin over bar.

Complex:
Pull over to forward roll to ice cream maker to pull over
Review pull over technique
Review ice cream maker
Try complex (use box or spotter if necessary)

 

WOD
AMRAP 15
5 ice cream makers
10 inverted burpees
15/12 cal row

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Thursday July 20, 2017

CROSSFIT
WARMUP:
400m run

For Quality
3x10
Single Arm High Pulls (each arm)
Single Arm Strict Press (each arm)
(20 second overhead hold at the top of the last press)

EMOM 10
1 Muscle Snatch + 2 OHS

HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

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FITNESS
WARMUP:
3 Rounds for Quality
10 hang db snatch (each arm)
10 single arm strict press (each)
50m single arm overhead carry (each)
50 walking lunges


HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

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Friday July 21, 2017

CROSSFIT
WARMUP:

FOR QUALITY
(Must be done in order)
Accumulate
2 minute Front Rack Hold (225/135)
1 minute in Top of Ring Support
1 minute in Bottom of Dip Hold
1 minute hollow body hold
50 Weighted Step Ups
50 Strict Banded Pull-Ups

WOD (C)
For Time:
5 Rope Climbs
10 Power Cleans (155/105)
15 Box Jumps (24/20)

- rest 5 min - 

Row Sprints
5x200
(20 sec rest between sets)

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FITNESS
WARMUP:
2 Rounds
200m Run

10 Bottom Half Burpees
10 Russian KB Swings

PARTNER WOD
100 Calorie Row
80 Burpees
60 KB Swings
40 Calorie Bike
200m Run Together
40 Calorie Bike
60 KB Swings
80 Burpees
100 Calorie Row


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Saturday July 22, 2017

WARMUP:
EMOM 12
A- 15 Russian KB Swings
B- 20 Second Handstand Hold
C- Max 20m Shuttle Sprints (in driveway)
D- Rest

WOD
Teams of 3
Relay full rounds for 10 rounds each
10/7 Calorie Bike
10 Push Press (95/65)
10 Air Squats

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Sunday July 23, 2017

WARMUP:
2 Rounds
20 Second Pronated Hang
10m Samson Lunge
10 Beat Swings
10m Elbow to Instep w/ Rotation
10 Ring Rows
200m Run


PARTNER HERO WOD
"PAT"
6 Rounds
25 Pull-Ups
20 Front Rack Lunges (95/65)
25 Push-Ups
20 Front Rack Lunges (95/65)

Programming for July 10th through July 16, 2017

First Beach WOD of the season. 

First Beach WOD of the season. 


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Monday July 10, 2017


CROSSFIT
WARMUP:
400m Run
30 second squat hold

***Wall Ball Mentality - Week 5***
40 Unbroken Reps

2 Rounds For Quality
200m Single Arm Farmer Carry (100m each arm)
Max Unbroken Push-Ups
30 Second Side Plank (each side)
MAX Unbroken Strict HSPU

WOD
Every 4 Minutes for 4 Rounds (T)

400m run
R1- 30 Wall Balls (20/14)
R2- 20 Toes to Bar
R3- 30 Wall Balls
R4- 20 Toes to Bar

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FITNESS
WARMUP:
400m Run
10m elbow to instep with rotation
10m inchworm
10m duck walk
10 jumping air squats

***Wall Ball Mentality - Week 5***
40 Unbroken Reps
 


WOD
Every 4 Minutes for 6 Rounds (T)

400m run
R1- 20 Wall Balls (20/14)
R2- 20 V-Ups
R3- 20 DB Snatches
R4- 20 Wall Balls
R5- 20 V-Ups
R6- 20 DB Snatches

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Tuesday July 11, 2017

CROSSFIT
WARMUP:
20 Groiners
20 Toe Touches
20 Push-Up Position Shoulder Taps
20 Second Supinated Hang

8 Minutes Max Calorie Bike (RPM: 60/50)

- rest 3 min - 

100m Single Arm Carry (each arm) 
5 Suitcase Deadlifts every


EMOM 8
Odd- 6 Seated BB Strict Press
Even- 10 Front Raises w/ a plate


EMOM 8
2 Position Power Snatch
(Pocket + Above the Knee)

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FITNESS
WARMUP:

8 Minutes Max Calorie Bike (RPM: 55-60/45-50)

- rest 3 min - 

400m Double Arm Carry

WOD
AMRAP 12
Ascending Ladder by 2's
2-4-6-8-10-12-14-etc...

Suitcase KB DeadLift (Each Arm)
Single Arm KB Swings (Each Arm)
Single Arm KB Push Press (Each Arm)

(Ideally we want to use the same weight for all three movements)

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Wednesday July 12, 2017

CROSSFIT
WARMUP:
400m Row (Heels Down)
10 Reverse Samson Lunges
1 Minute Squat Hold
10m Side Shuffle each way
10m Karioka each way
10 Jumping Air Squats

STRENGTH
Back Squats - Week 5
70%x6
80%x6
90%x3
95%x2


WOD (C)
For Time:
2K Row

- walk 400m immediately after - 

Accumulate 4 minutes in front plank

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FITNESS
WARMUP:
"ROWLING"
(Coach's choice on penalty)

EMOM 14
Odd- 30 seconds max walking goblet lunges
Even- 30 seconds plank


Review and Drill Rowing Technique

WOD
1K Row for time

- rest 6 minutes - 

1K Row for time


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GYMNASTICS (6pm Only)

Warm Up:
Wall shoulder stretch
30 sec hollow hold
10 beat swings
30 sec arch hold
10 ring t2b
10 arch hollow holds on bar

Skill: Ring Muscle Up
Ring Swing: discuss appropriate form and positioning
Drill: ring swings with partner
Drill: rings to hips
Turnover

Drill: Snap to L-hold on the floor. This drill works on fast turnover and landing on top of the rings and strengthens hip flexor so and quads.

Drill: Toe-assist complex on rings (3 sets of 2 pulls-2 transitions-1 dip- muscle up negative). This drill combines the pull, transition, and dip. Complete using assisted version on tippy toes or advanced version on high rings.

Drill: Partner spot strict MU
5 min of MU attempts!

Core EMOM x 6
Odd: Max effort weighted tuck or L hang
Even: 10 candlestick to lever (5 count down)

WOD
4 rounds
10 midline to lateral burpees
8 bench press to windshield wiper
6 reverse lunges to push press
4 bar MUs


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Thursday July 13, 2017

CROSSFIT
WARMUP:
20 Single Arm High Pulls (each arm)
20 Single Arm Strict Press (each arm)
40m Weighted Walking Lunge


10 Minute Clock
Work up to a HEAVY Power Snatch (WITH GOOD FORM)

10 Minute Clock
Rope Climb Practice

HERO WOD (C)
"Sisson"
AMRAP 20
1 Rope Climb
5 Burpees
200m Run
 

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

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FITNESS
WARMUP:
2 Rounds
20 Single Arm High Pulls (each arm)
20 Single Arm Strict Press (each arm)
40m Weighted Walking Lunge

10 Minute Clock
Rope Climb Practice

HERO WOD (C)
"Sisson"
AMRAP 20
1 Rope Climb
5 Burpees
200m Run
 

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.



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Friday July 14, 2017

CROSSFIT
WARMUP:
20-30 Second Standing Calf Raise
20 Pogo Hops
8 Empty Bar Push Press
8 Empty Bar Front Squat
20 Double Unders or Attempts
8 Empty Bar Thrusters

EMOM 10
odd- 10 unbroken thrusters
even- 30 sec max double unders

STRENGTH
15 Minutes to build to a heavy
Squat Clean & Jerk

-rest 5 min-

FOR TIME: (T) 
10 Touch n Go Clean & Jerks (135/95)
- rest 1 min - 
10 Squat Cleans (135/95)
- rest 1 min - 
10 Touch n Go Clean & Jerks (135/95)
- rest 1 min - 
10 Squat Cleans (135/95)

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FITNESS
WARMUP:
200m Run
20/15 Calorie Row
20-30 Second Standing Calf Raise
20 Pogo Hops
20 Double Unders or Attempts
20 Perfect Push-Ups

PARTNER WOD
(Partition as needed)
100 Calorie Row/Bike
90 Double Unders (each)
80 Calorie Row/Bike
70 Box Jumps
60 Calorie Row/Bike
50 Pull-Ups
40 Calorie Row/Bike
30 Burpees (scale up: synchronized)
20 Calorie Row/Bike
10 (60m Sprints) 30m Down and 30m Back in the driveway

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Saturday July 15, 2017

WARMUP:
3 ROUNDS EACH WITH A PARTNER
Partner 1 - 500m Row
Partner 2 - 20 KB Swings + 20 Sit-Ups

"Cindy"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Sunday July 16, 2017

WARMUP:
2 Rounds for Quality
400m Run
10 Srict Dips
20 Second Pronated Hang
30 Second Goblet Squat Hold

PARNTER WOD
0-5 min
400m relay run with med ball
5-10 min
100 partner med ball sit-ups
10-15 min
100 med ball cleans
15-20 min
100 partner wall balls