Programming for January 15th through January 21, 2017

Athlete: Nick Soldatenko Photo: @supercleary

Athlete: Nick Soldatenko
Photo: @supercleary

Muscle Up Clinic w/ Coaches Kait & Rob
Saturday January 20th @ 10am
Sign Up at the Front Desk

The CrossFit Open Registration is now live. Go to the games.crossfit.com to register.
We will be announcing when we will be drafting teams at random for the Open in-house.
A sign-up sheet will be up soon for everyone interested. Last year was a lot of fun. We had over 60 members and coaches participate. We hope to have even more this year. Each team will have different colored t-shirts.


-----
Monday January 15, 2018

CROSSFIT
WARMUP:
3 Sets
30 sec Bike (80%)
5 Single Arm Thrusters (each)
10 Beat Swings
15 Pogo Hops


STRENGTH: Back Squats (Week 6 of 8)
3 reps @ 70% + 5lbs
3 reps @ 80% + 5lbs
MAX reps @ 90% + 5lbs

WOD (T)
3 Rounds
10 C2B Pull-Ups
10 Thrusters (95/65)
50 Double Unders

INTENT:
The back squats are getting heavier this week. Remember to add the 5lbs to each
percentage as long as you have been consistently following the squat program.
This week's workouts will not "beat you up" as much as the last two weeks.
There is a different stimulus desired in this week. Today, we don't have a lot of volume
in the workout. The intensity should be high. The pull-ups will be unbroken for a number
of you. The thrusters should be unbroken for everyone. Finally, this is another time to
practice double unders in a high intensity atmosphere.
Today we are training strength, stamina, endurance, power, coordination, balance and
accuracy.

-----

FITNESS
WARMUP:
3 Sets
30 sec Bike (80%)
5 Single Arm Thrusters (each)
10 Beat Swings
15 Pogo Hops

STRENGTH: 4x10 Back Rack Lunges

WOD (T)
AMRAP 12
5 Pull-Ups
10 Thrusters (75/55)
50 Double Unders

-----

Tuesday January 16, 2018

CROSSFIT
WARMUP:
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Cuban Complex
10 PVC Snatch Balance (led by coach)
10 Beat Swings
10 Lying Down to Hollow Body (led by coach)
2x10 Partner TTB Target Drill


STRENGTH: Snatch
5 Sets
Halting Snatch Deadlift
+
2 Hang Power Snatches

WOD (T)
AMRAP 4
4 Hang Power Snatches (115/75)
8 Toes to Bar

-rest 4 minutes

AMRAP 4
8 Hang Power Snatches (95/65)
8 Toes to Bar

INTENT:
The intention of the snatches for the strength today is to keep the body engaged during
the entire complex. This means hamstrings, shoulders, lats and core. The halting snatch
deadlift is a lift-off (2 sec pause) then stand. From there, the two hang power snatches
are performance without putting the bar down.
Our workout today is two part. The weight gets lighter from part 1 to part 2 and the reps
increase. The toes to bar remain the same number to keep consistency in the movement.
Many of you are getting better with this skill and this rep scheme will be a good challenge
in the amraps.
Today we are training strength, power, flexibility, coordination, accuracy, stamina & power.

-----

FITNESS
WARMUP:
2 sets
2 min row @27-33 SPM
5 Sumo Inchworms
10 Toe Touches
15 Hollow Rocks


EMOM 12
A- 40 sec MAX DB Snatches
B- 40 sec MAX Sit-Ups
C- REST

WOD (T)
20-15-10
Double KB Deadlift
Toes to Bar
Then,
1000m Row

-----

Wednesday January 17, 2018

CROSSFIT
WARMUP:
3 Rounds
2 Laps Double Farmer Carry
- 5 Double Arm Swings each lap
20 Sec Handstand Hold
5 Handstand Push-Ups Negatives
20 Alternating Single Arm Press (10 each)
10 Hang DB Snatch each arm

WOD (C)
AMRAP 8
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.


INTENT:
It's compete day, which means this is our focused workout of the week. It is Open Workout
15.4 and is definitely a potential repeat workout for this year. Keep the HSPU sets short as
well as the rest in between those sets. This 8 minute clock will pass by quickly, so use the
time wisely. This is definitely a handstand push-up workout. The barbell is simply a speed
bump along the way. Today we are training balance, strength, coordination, stamina,
and power.

-----

FITNESS
WARMUP:
3 Rounds
2 Laps Double Farmer Carry
- 5 Double Arm Swings each lap
20 Sec Handstand Hold
5 Handstand Push-Ups Negatives
20 Alternating Single Arm Press (10 each)
20 Alternating Single Arm High Pulls (10 each)


WOD (C)
AMRAP 10
4 HSPU
6 Ring Dips
8 KB Swings (53/35)

-----

Gymnastics (6pm only)

-----

Thursday January 18, 2018

CROSSFIT & FITNESS
WARMUP:

EMOM 20
A- 100m Row Sprint
B- 30 sec Perfect Push-Ups
C- 12/8 Calorie Bike Sprint
D- 10 Tempo Ring Rows


WOD
0:00-5:00
6 Laps Double Arm Farmer Carry

5:00-10:00
3 Rounds
15 Zombie Sit-Ups
30 Sec Plank

10:00- 15:00
Accumulate 2 Minutes in a Front Rack Hold @90% of your Front Squat

15:00-20:00
4 Minutes Max Muscle Ups or Ring Dips
(Practice)

INTENT:
Every couple weeks, we need a day to just move for the majority of the hour with no
focus on times or scores. Simply a training day. Today is just that. Today we are training
power, speed, balance, coordination and strength.


-----

Friday January 19, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Double DB/KB Overhead Hold
20 Sec Supinated Hang
10 Single Arm Ring Rows (5 each arm)
10 Toes to Rope
5 Single Arm OHS (each arm)



STRENGTH: Shoulder to Overhead (from the floor)
3x10 Shoulder to Overhead w/ 1 sec pause
-rest 3 minutes between sets


AMRAP 10
300m Row
5 OHS (135/95)
1 Rope Climb


INTENT:
The shoulder to overhead in the strength can be push press or push jerks. Keep true to
the 1 second pause at the top of each rep. The sets must be unbroken and you can either
keep the same weight across or increase each set. For the workout, the OHS should be
unbroken. This way, rounds should be about 2 minutes long. This is a great workout to
get rope climbs in if you don't normally do them in workouts.
Today we are training strength, power, flexibility, coordination, endurance and stamina.

-----

FITNESS
WARMUP:
2 Sets
30 Sec Double DB/KB Overhead Hold
20 Sec Supinated Hang
10 Single Arm Ring Rows (5 each arm)
10 Toes to Rope
5 Single Arm OHS (each arm)

STRENGTH: Shoulder to Overhead (from the floor)
3x10 Shoulder to Overhead w/ 1 sec pause
-rest 3 minutes between sets

PARTNER WOD
50 Calorie Bike
2 Rope Climbs
50 Ground to Overhead w/ a plate (45/25)
2 Rope Climbs
50 Overhead Lunges w/ a plate (45/25)
2 Rope Climbs
50 Push-Ups
2 Rope Climbs

-----

Saturday January 20, 2018

WARMUP:
4 Teams
Relay for 4 Rounds Each
10/7 Calorie Bike Sprint
4x10m Shuttle Sprint
5 Air Squats


WOD
10 Rounds
10 Air Squats
10 Push-Press (75/55)
Then,
100 Sit-Ups

-----

Sunday January 21, 2018

WARMUP:
EMOM 15
A- 10 Wall Balls
B- 2 Wall Walks
C- 10 KB Sumo DL High Pulls


PARTNER WOD
For Time:
2000m Row
50 Burpee Pull-Ups
50 Russian KB Swings (70/53)
1000m Row
50 Toes to Bar
50 Power Cleans (115/75)
 

Programming for January 8th through January 14, 2018

Athlete: Hillary Martinez Photo: @supercleary

Athlete: Hillary Martinez
Photo: @supercleary

It's been a cold and snowy 2018 so far. We are expected to get more snow early this week and then rain at the end of the week. Please be sure to bring you workout sneakers to change into at the gym so that the snow and dirt in not tracked onto the gym floor.
Also, please be aware that traveling to the gym in this weather may take longer than normal. Allow yourself enough time to get to the gym and be ready to go when class begins. 
Thank you!

-----
Monday January 8, 2018

CROSSFIT
WARMUP:
2 Sets
Row 30 Strokes w/ Heels Down
10 Kossaks
10 Squat Thoracic Rotations
10 Inchworm + Push-Ups
10 Pause Air Squats

STRENGTH: Back Squats (Week 5 of 8)
5 reps @ 65% + 5lbs
5 reps @ 75% + 5lbs
MAX reps @ 85% + 5lbs

WOD (T)
Every 4 Minutes for 5 Rounds
25/20 Calorie Row
15 Box Jump Overs (24/20)


INTENT:
We dive back into the heavier back squats this week and for the next 2 weeks after.
Todays interval is similar to Thursday's in style. You want to go hard on the row and
then do your box jump overs under fatigue. Your score is your slowest round.
Today we are training strength, power, speed, stamina, coordination, accuracy,
and balance.

-----

FITNESS
WARMUP:
2 Sets
Row 30 Strokes w/ Heels Down
10 Kossaks
10 Squat Thoracic Rotations
10 Inchworm + Push-Ups
10 Pause Air Squats

STRENGTH: 4x10 Back Rack Lunges

WOD (T)
Every 4 Minute for 5 Rounds
20/15 Calorie Row
15 Box Jump Overs (24/20)

-----

Tuesday January 9, 2018

CROSSFIT
WARMUP:
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Cuban Complex
10 PVC Snatch Balance (led by coach)
20 Sec Standing Calf Raise
15 Sec Single Leg Hold (each)
20 Pogo Hops
20 Double Under Attempts


STRENGTH: Snatch
5 Sets (rest 2 min)
Halting Snatch Deadlift
+
2 Hang Squat Snatches


WOD (T)
AMRAP 12
1 Squat Snatch (135/95)
3 Clean & Jerks
30 Double Unders



INTENT:
Today's strength will help us use our lats to keep the bar close, as well as keep a good
lift-off position. All the snatches today in both the strength and wod are squat snatches.
If you are unable to catch the snatch in a squat position, catch as low as possible in a
controlled power position. The workout will train lifting while the heart rate is up and
an opportunity to work on keeping moderate sets of double unders unbroken or close
to it. Today we are training strength, power, speed, stamina, endurance, coordination,
accuracy, flexibility and balance.

-----

FITNESS
FITNESS
WARMUP:
4 Rounds of Tabata each
A- Air Squats
B- Plate Taps
C- Push-Ups

EMOM 8
A- 30 sec double under practice or attempts
B- 30 sec double kb overhead hold

WOD (T)
AMRAP 12
2-4-6-8-10-12-etc...
Double KB Hang Clean & Jerk
6x10m Shuttle Run

Perform 2 KB C&J, then run 6x10m.
Perform 4 KB C&J, then run 6x10m.
Continue adding 2 C&J each round.

-----

Wednesday January 10, 2018

CROSSFIT & FITNESS
WARMUP:
3 Rounds
3 minutes bike (60/55 RPM)
10 Samson Lunges
20 Sec Supinated Hang
20 Groiners
10 Single Arm High Pulls each side
10 Single Arm Press w/ 1 sec pause at the top of each rep
10 Beat Swings

WOD (C)
AMRAP 15
50 FT Single Arm Overhead Walking Lunge
15 C2B Pull-Ups
50 FT Single Arm Overhead Walking Lunge
15 Burpees


INTENT:
Today is our compete day. We will continue to focus on a previous open workout
or and open style workout once a week until the open starts. The floors will be marked
for the distance on lunges. They will be a 25ft out and back. The single arm overhead
lunge was seen in regionals last year. Its common to see the newer movements in the
open pulled from the previous year's regionals. If you are planning to "RX" the open,
chest to bar pull-ups means your chest must make contact with the pull-up bar.
Today, we are training balance, coordination, accuracy, strength, stamina, and endurance.

----

Gymnastics (6PM)

Warm Up:
10 candlesticks to pike stretch
30 sec shoulder stretch
Wrist stretch
30 sec pancake stretch

Skill: HS walking

Step 1: HS body position
Drill: balance with wall

Step 2: Review gymnastics lunge. Shift body and focus on heel drive.
Drill: 10 explosive heel drives to wall

Step 3: Shifting weight
Drill: 10 HS shoulder shrugs against wall
- 10 body weight shifts to right and left against wall
- 10 shoulder taps against wall
- 10 HS to plates against wall

Step 4: Assisted HS walk
Drill 1: PVC Partner HS walk
Drill 2: HS walk to wall

WOD-
For Time
10 pistols
10m hs walk
10 HSPUs
20 pistols
20m hs walk
20 pull-ups
30 pistols
30m hs walk
30 t2b
40 pistols
40m hs walk
40 v-ups or GHD sit ups


-----

Thursday January 11, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
30 sec Assault Bike (70+/60+ RPM)
10 Squat Thoracic Rotations
30 sec Plank from hands
10 Perfect Push-Ups
30 sec Squat Hold
10 Pause Wall Balls

STRENGTH -
4 Supersets:
12 DB Bench Press
12 Single Arm Bent Over DB Row

WOD (T)
Every 4 Minutes for 5 Rounds
20/15 Calorie Bike Sprint
20 Wall Balls (20/14)


INTENT:
Please don't just walk through the warmup aimlessly. Move through it with a purpose.
Do each movment focused on the specific movement you are warming up for in the
strength or wod. The strength builds a bit off of last week. Dumbbell bench press is
superset with one arm bent over dummbell row. This is a great strength builder for those
of you looking to gain more range on your pull for c2b pull-ups. This workout looks
familiar because its the same time interval as Monday. Today's will feel a little different.
Go HAM on the bike! Literally blow it out and then hang on to complete you 20 wall balls.
By the way, the wall balls should be UNBROKEN, without question. Today, we are training
your mentality, strength, power, speed, stamina, balance, recovery, and accuracy.


-----

Friday January 12, 2018

CROSSFIT
WARMUP:
3 laps Single Arm Farmer Carry (each)
- 10 Single Arm Russian Swings After Each Lap
3 laps Single Arm Overhead Carry (each)
- 10 Single Arm Press After Each Lap
30 Sec Supinated Hang


WOD (T)
EMOM 25
A- 10 Shoulder to Overhead (w/ 1 sec pause at the top)
B- 5-10 Toe to Bar
C- 35 sec hollow body hold
D- 3 Rope Climbs
E- REST


INTENT:
Today is simply a day to put in the work and collect reps. The first part is a way to get our
carries in as well as some controlled reps. The emom allows us to work on two skills,
maintain a strong midline and drill a challenging yet unbroken weight for shoulder to
overhead. Today we are training balance, coordination, accuracy, strength, and stamina.

-----

FITNESS
WARMUP:
3 laps Single Arm Farmer Carry (each)
- 10 Single Arm Russian Swings After Each Lap
3 laps Single Arm Overhead Carry (each)
- 10 Single Arm Press After Each Lap
30 Sec Supinated Hang


PARTNER WOD (T)
5 Rounds
20 Double DB Push Press
10 Toes to Bar
5 Rope Climbs

-----

Saturday January 13, 2018

WARMUP:
2 Sets
50 Plate Taps
10 Bottom Half Burpees
10 Groiners
10 Kossacks
10 single arm high pulls (each)
15 sec hollow hang
15 sec arch hang
10 beat swings


WOD
AMRAP 20
10 Pull-Ups
20 Burpees
30 Air Squats
40 Sit-Ups

-----

Sunday January 14, 2018

WARMUP:
2 Rounds
30 sec supinated hang
10 inchworm + push-up
10 big kip beat swings
10 plank to down dog
10 single leg DL (each)
1 minute row (30 SPM)


PARTNER WOD
For Time:
100 Calorie Row
80 Deadlifts (185/115)
60 Box Jump Overs (24/20)
40 Shoulder to Overhead w/ 1 sec pause (135/95)
20 Bar Muscle Ups (Scale: C2B Pull-Ups)