17.5 Heat Schedule

Last week of the Open
17.5 heats
Any issues, email rob@activelifeathletics.com

Heat 1 - 8:30am
Marc
Jordan
Rachel B
Cleary
Bomba
Christina G
Jay
Keri
Ryan J
Pete
Donna

Heat 2 - 9:00am
Mullaney
Vin L
Michelle V
Vicki
Ann Marie
Annette
Reneé 
Kevin P
Alicia
Randi

Heat 3 - 9:30am
Mike S
Hyland
Jenna
Greg T
Santoro
Hieb
KVW
Joe Ma
Eidens

Heat 4 - 10:00
Chrissie
Kris O
Kristen
Kevin D
Jess
Nicole
Dirk
Dr Jeremy
Chris K
Chris G
Karissa J

Heat 5 - 10:30am
Janice
Amanda R
Lauren D
Joe D
Chris T
Aja
Ed
Roz
Gilee
Duggan

Heat 6 - 11:00am
Tal
Tracy
Nick S
Shawn B
Jackie
Caitlin
Gregg
Jeannie
Dr Sean
Joe B
Michelle W

Programming for March 20th through March 26, 2017

Throwback to 16.5 group photo. 17.5 will be bigger! Photo: @supercleary

Throwback to 16.5 group photo.
17.5 will be bigger!
Photo: @supercleary

REMINDER: TUESDAY AT 8PM FACEBOOK LIVE VIDEO ON THE NEXT CYCLE.

As the Open comes to a close, our focus will shift to looking good for spring and summer, and building base strength and conditioning.  This will include the return of our Jacked and Tan/Baewatch splits on Tuesdays and Thursdays!  More details to come.    


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Monday March 20, 2017

CROSSFIT
WARM UP
Assault Bike 10 Calories
10 Squat Thoracic Rotations
20 second Calf Raise Hold
10 Kossacks
20 Pogo Hops
20 Push Up Shoulder Taps
10 Front Lunges
10 Jumping Air Squats

With an empty bar:
5 Push Press
5 Front Squats
5 Thrusters with pause at top and bottom
5 Thrusters with pause half way up
5 Thrusters

IWT
Part 1
3 rounds with 2 minutes rest

In 2 minutes:
15/12 Calorie Assault Bike
AMRAP in remaining time
8 Thrusters (95/65)
Bar Facing Burpees

*Thrusters should stay unbroken.  

-Rest 5 minutes-
Part 2
3 rounds with 2 minutes rest

AMRAP in 2 minutes
40 Double Unders
12 Box Step Ups

*Scale your number of Double Unders down or switch to singles as necessary.  

Part 3
3 rounds for Quality:
15 second Top of Ring Support Hold
15 second Bottom of Ring Support Hold
10 Reverse Samson Lunges
8 Upright Rows

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FITNESS

WARM UP
Row/Run 300m
10m Samson Lunge
10 Squat Thoracic Rotations
10m Broad Jump
20 Toe Touches
10m Burpee Broad Jump

EMOM for 12 minutes:
A-10 Overhead Plate Lunges
B-12 1 Arm Russian Swings (6 each)
C-12 Wall Balls
D-30 second Plank Hold

WOD
4 rounds:
Row/Run 300m
12 Box Jump Overs
6 Burpee Pull Ups

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Tuesday March 21, 2017

CROSSFIT
WARM UP
150m Straight Leg Row
10 Boot Straps
5 Inch Worm Push Ups
20 Crossover Toe Touches
20 Bird Dogs
10 Lemon Squeezes

STRENGTH
4x8 Suitcase Deadlifts on each side

*Work to a MODERATE weight.  This is not an 8RM test.  This will be a relatively new movement for most, so start light and feel it out.  Use Kettlebells or Farmer's Handles while elevated on a 45# plate or jerk blocks.

PRE-WOD
With an empty bar:
5 Clean Lift Offs
5 Power Cleans with pause in catch
5 Push Press
5 Push Jerks
5 Clean and Jerks

WOD
5 Rounds:
8 Clean and Jerks(135/95)
12 Sit Ups
6 Ring Muscle Ups

*Clean and Jerk weight should be manageable to do unbroken, but does not need to be in the work out.  This should be a lighter barbell for you.  Sub for Muscle Ups is highest level of pull up variation.  Use the same as you have in the past few weeks.
 
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FITNESS
WARM UP
Row 20/15 Calories
5 Inch Worm Push Ups
10 Arm Circles each way
10 T Push Ups
10 Ring Rows

FOR QUALITY:
3 rounds:
10 1 Arm High Pulls each arm
10 1 Arm Strict Press each arm
10 1 Arm Bent Over Row each arm

WOD
EMOM for 12 minutes:
A-30 seconds Assault Bike Calories
B-30 seconds Burpee to 45# Plate
C-30 seconds Row Calories
D-Rest
Score is total reps.
 
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Wednesday March 22, 2017

CROSSFIT
WARM UP
20 minutes for Quality:
30 second Hollow Hold
7 1 Arm Waiter's Squats each arm (Dumbbells encouraged)
50m 2 Arm Overhead Carry (1 large lap)
7 Bulgarian Split Squats each leg (add weight if possible)
12 1 Arm High Pulls each arm

SKILL
Double Unders
20 second Calf Raise Hold
20 Pogo Hops
20 Pogo Hops in place
20 Hip Taps
20 High Singles

5 minutes of practice:
Practice what you need to practice!  Many of you may not be using a rope for this portion.  If you have Double Unders down, go for a Max Unbroken set.  You can probalby squeeze in 2 or 3 solid attempts.  

WOD
In 11 minutes:
Row 1000m
-then AMRAP in remaining time-
20 1 Arm Russian KB Swings (53/35)
10 Box Jumps (24/20)

*Pace the row just enough that you can get right into your KB Swings.  Swings are 10 each arm and should stay unbroken.  Keep your transition time as quick as possible and this is a solid burner, keeping the lungs primed for Saturday.

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FITNESS
WARM UP
2 rounds:
10m Bear Crawl
10m Reverse Lunge
10m Crab Walk
10m Duck Walk
10m Side Shuffle
10m Karioka

FOR QUALITY
3 rounds:
12 Lateral Box Step Ups (6 each)
10 Single Leg Deadlifts (each leg)
8 1 Arm Overhead Squats (each arm)


WOD
AMRAP in 3 minutes:
8 Goblet Squats (53/35)
8 KB Swings
8 Alternating Lunges

-rest 2 minutes-

AMRAP in 6 minutes:
8 Goblet Squats
8 KB Swings
8 Alternating Lunges
8 Box Jumps

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Gymnastics (6pm only)

Warm Up:
10 HS shoulder shrugs
5 cat stretch to seal stretch
Shoulder mobility
10 partner hollow body holds

Skill: Handstand Hold

Drill 1: Forearm box trainer (helps stabilize your forearms to assist getting your center of balance)
Drill 2: Tick tick HS: position body between wall and box to increase body awareness and balance
Drill 3: Scissor Drill: Part 1 (floor drill) Part 2 (parallette drill)
Drill 4: Partner shadow spot
Drill 5: ABMat rocker: purpose is to activate your shoulders and find balance

WOD:      
5 Rounds
7 thrusters (95/135#)
10 HSPU

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Thursday March 23, 2017

CROSSFIT
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10 1 Leg Toe Touches
20 Groiners
10m Forward Crab Walk
10m Broad Jump High Jump

A. With an empty bar:
5 Clean Lift Offs

5 Muscle Cleans
5 Clean Pull Unders

5 Thrusters
5 Pause Clean Thrusters
5 Squat Clean Thrusters

STRENGTH
A. 3 sets on coach's cue:
1 Clean Lift Off+
1 Pause Clean Thruster
1 Clean Pull Under+Thruster
1 Squat Clean Thruster
B. EMOM for 7 minutes:
3 Squat Clean Thrusters

*Similiar stimulus to our last few Thursdays, don't make this a max out session.  We will be going by feel as opposed to percentage, but look for a weight that is consistently doable but forces you to work.  

WOD
EMOM for 16 minutes:
A-18/14 Assault Bike Calories
B-60m 1 Arm Carry (30m each arm-70/53) 
C-4 Rope Climbs
D-Rest

*You should be off the bike by the 50 second mark.  Carries are shuttle style 3x each arm unless we can get outside (1 length each arm).  You are encouraged to carry heavier if you are able to stay unbroken.  

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FITNESS
WARM UP
Run 200m
10 Squat Thoracic Rotations
10 Boot Straps
10m Karioka
10m Inch Worm
30 second Pronated Hang

WOD 1
4 rounds with 1 minute rest:
Row 200m
10 Double KB Thrusters (35/26)

WOD 2
5 rounds for time:
18 Wall Balls
24 Sit Ups
30 Double Unders

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Friday March 24, 2017

CROSSFIT

17.5 WARM UP, STANDARDS, STRATEGY and RUN THROUGH

WOD
AMRAP in 10 minutes:
15/12 Calorie Row or 12/10 Calorie Bike
12 Wall Balls (20/14)
12 KB Swings (53/35)

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FITNESS
WARM UP
10m Bear Crawl
10m Duck Walk
10m Lunge w/twist
10m Burpee Broad Jump

FOR QUALITY
Accumulate 3 minutes in the bottom of a squat

WOD
Teams of 2
5 rounds for time:
Row 250m
12 Box Jumps (24/20)
12 KB Deadlifts (70/53)
12 Burpees
Partner 1 rows 250, then partner 2 rows 250
Partner 1 completes 12 Box Jumps, then Partner 2 completes 12 Box Jumps etc.

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Saturday March 25, 2017

17.5 Heats beginning at 8:30. 
Heat assignments will be coming to you Friday afternoon/evening.
If you need a specfic Heat time, are on a team and won't make it, or are not on a team but plan on coming, MAKE SURE TO NOTIFY US VIA THE SIGN UP SHEET AT THE DESK DURING THE WEEK.
ARRIVE 1 HOUR EARLY before your Heat starts.  Ideally, we would like to have everyone here at 8:30 to help with judging and cheering on your teammates and friends.  

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Sunday March 16, 2017
TBA based on 17.5