Programming for February 20th through February 26, 2017

Greg Tricola during 16.1

Greg Tricola during 16.1

The CrossFit Games Open begins this week!
We will know 17.1 at 8pm Thursday night.
You are welcome to watch the live announcement in the front room of the chiropractic office before some athletes throw down at 9pm.

Teams will earn points as follows:
+5: We are not requiring members to sign-up for the CrossFit Games Open online this year, but we will give 5 points to every person who does sign-up for it.
+5: There is a judges’ course that you can take for the CrossFit Games Open to learn about movement standards and what counts as a good rep or not.
+1: 1 point will be awarded to the team for each member who participates in the workout for each Saturday workout.
+5: Team with the most showing on Saturday for the open workout as a group.
+10: 1st place team avg score for the week.
+8: 2nd place team avg score for the week.
+5: 3rd place team avg score for the week.

+3: 1st place male and female athletes for each workout in each division (RX, scaled)
+2: 2nd place male and female athletes for each workout in each division.
+1: 3rd place male and female athletes for each workout in each division.
+3: 3 points will be award to anyone who PRs a lift during an open workout, gets their first muscle up or pull-up or betters their score on a repeat open workout from a previous year.
+3: 3 points will be awarded to a team who has a member willing to do the Open workout in a head-to-head format on Thursday night following the workout announcement at 9pm. 
+5: One male and one female athlete each week will be designated “Spirit of the Open” and will earn 5 points for his or her team. This athlete will not necessarily be the athlete with the best score but will be someone who persevered in a workout.
-0.5: Any repeat workout

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Monday February 20, 2017


CROSSFIT
WARM UP
10 Calorie Assault Bike
10m Inch Worm Boot Strap
10 Squat Thoracic Rotations
10m Forward Crab Walk
10 Kossacks
10m Burpee Broad Jump
With an empty bar:
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters with pause in bottom
5 Thrusters with pause half way up
5 Thrusters

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes
8 Thrusters (95/65)
8 Bar Facing Burpees

Part 2
3 rounds with 1:30 rest:
In 1:30
15 Box Jump Step Downs
Max Assault Bike Calories in remaining time

Part 3
3 rounds for Quality:
5 Lateral Box Step Ups each leg
5 Kettlebell Windmills each arm
20 Med Ball Side Throws each side
 
*Thrusters should start and mostly stay unbroken throughout.  Similar to last week, keep a steady pace on burpees that you can maintain for 2 minutes.  On Part 2, move quickly through the box jumps and push the pace on the bike.  

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FITNESS
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10 Samson Lunges
10 Kossacks
10 Pause Air Squats

FOR QUALITY
3 rounds:
8 1 Arm Waiter’s Lunges each arm
5 Wall Ball 2 for 1s (attempts)
5 Single Leg Box/Plate Jumps each leg

WOD
5 Rounds:
15 Wall Balls (20/14)
10 Alternating Weighted Box Step Ups (2x35/2x26)
5 Burpee Box Jumps

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Tuesday February 21, 2017

CROSSFIT
WARM UP
Row 300m
20 Bird Dogs
20 Dead Bugs
10 Hollow Rocks
10 Arch Rocks
10 Single Leg Toe Touches
10 Suitcase Deadlifts each side

STRENGTH
Deadlifts
3x16@50-60%

*Stick with the percentages.  There are a lot of reps again, so the volume will take its toll if done too heavy.  

Pre-WOD
With an empty bar:
5 Clean Lift Offs (re-establish clean position after all the deadlifts)
5 Muscle Cleans
5 Power Cleans with pause in catch
5 Touch and Go Power Cleans

WOD
Row 1000m
-then AMRAP in remaining time-
10 Power Cleans (135/95)
10 Sit Ups

*Pace the row so that you can immediately begin your cleans.  You will have between 4 and 5 minutes on average with the AMRAP.  Clean weight should be light enough to cycle for at least 5 or 6 reps if necessary, but can be done in singles throughout the work out.  Scale up to GHD sit ups with caution for volume.

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FITNESS
WARM UP
Row 20/15 Calories
10m Inch Worm Hollow Hold
20 Bird Dogs
20 Dead Bugs
20 Supine Rotations

EMOM for 8 minutes
A-8 1 Leg Deadlifts each leg
B-10 V-Ups or Lemon Squeezes

WOD
AMRAP in 12 minutes:
Row 300m
15 KB Swings (53/35)
15 Sit Ups

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Wednesday February 22, 2017

CROSSFIT
WARM UP
3 rounds For Quality
12 1 Arm High Pulls each arm
10 1 Arm Overhead Lunges each arm
30 second Boat Position Hold (think top of Lemon Squeeze with straight legs)
15 second Bottom of Push Up Hold
15 second Top of Push Hold

SKILL
EMOM for 8 minutes:
Choose two or more skills you want/need to work on and alternate them through the EMOM.  Keep in mind we will be doing pull ups in the WOD as well.
  
Ring Muscle Ups 1-5 reps
Bar Muscle Ups 1-5 reps
Chest to Bar Pull Ups 5-10 reps
Pull Ups 5-10 reps
Toes to Bar 5-10 reps
Handstand Push Ups 5-10 reps

Use the scale options we have used in past weeks including:
Banded Strict Pull Ups/Chest to Bars mixed with Beat Swings
Toes to Dirty South Bar
Knee/Straight Leg Raises
Knees to Elbows
Ring Rows/Ring Dips
Ring Transitions (banded/floor/elevated)
Jumping Bar/Ring Muscle Ups
Abmat HSPU
Pike HSPU
Double KB Push Press

WOD
EMOM for 12 minutes:
A-Max Double Unders in 40 seconds
B-10 Chest to Bar Pull Ups
C-30m 1 Arm Carry each arm (70/53)
D-Rest

*This is a good opportunity to practice the drills we went over last week as well as spend time attempting Double Unders or working on singles.  Pull ups do not have to be unbroken and can be scaled to regular or banded/strict.  Carries will be 10m shuttle style unless we are blessed with some early spring weather.

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FITNESS
WARM UP
10m Bear Crawl
10 Arm Circles each
10m Forward Crab Walk
10 T Push Ups
30 second Supinated Hang
10 Clapping/Dynamic Push Ups

EMOM
FOR QUALITY
3 rounds:
8 1 Arm Bench Press each arm
8 1 Arm Bent Over Row each arm
20 Band Pull Aparts
20 Overhead Band Pull Aparts

WOD
AMRAP in 9 minutes:
9 Pull Ups
55 Double Unders
11 Burpees

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Gymnastics with Coach Kait
6pm ONLY

Warm Up:
30 sec HS hold
10 shoulder taps
30 sec lateral HS wall hold
30 sec pike wall stretch
10 rock and rolls
30 sec knees to right and left side in tuck

Skill:
Review of previous handstand movements (10 min per movement)
-       Handstand forward roll (review handstand and forward roll)
-       Handstand pirouette (review hand positioning)
-       Back extension roll (review backward roll)

WOD
V-Up “Annie”
50-40-30-20-10
Double Unders
V-ups

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Thursday February 23, 2017

17.1 ANNOUNCEMENT NIGHT!

CROSSFIT
WARM UP
STRENGTH
Every 30 seconds for 7 minutes:
1 Snatch @75-80%

*There shouldn’t be any misses in this piece.  You may increase weight as you get more comfortable, but stay within the range.  Your best lifts should be the last few.

WOD
6 rounds:
10 Snatches (75/55)
10 Overhead Squats
16 Back Rack Lunges

*Use training bars as much as possible.  This weight should be very light and an unbroken round should be possible, but not necessary.  Guide the bar down from the shoulders and overhead.  SAVE THE 10s.

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FITNESS
WARM UP
RUN 200m
2 rounds:
10m High Knees
10m Butt Kicks
10m Straight Leg Swings
10m Lunge w/Twist
10m Side Shuffle
10m Low Skip
10m Karioka
10m High Skip

WOD 1
AMRAP in 12 minutes:
200m Run
15 Russian KB Swings (70/53)
12 Goblet Squats

WOD 2
3 rounds with 2 minutes rest:
Max Calories Assault Bike in :30

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Friday February 24, 2017

CROSSFIT
17.1 Warm Up, Strategy, Pacing and Run Through

WOD
AMRAP in 12 minutes:
20 1 Arm Russian KB Swings (53/35)
8 Burpees to 6” Target
2 Rope Climbs

*If you are looking to excel/perform at your best for 17.1 on Saturday morning, skip the WOD or use it as a recovery/for quality piece.  This work out may be adjusted based on 17.1 movements.  Non-Open athletes can still do this work out if a change is made for Open athletes.

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FITNESS
WARM UP
Row 15/12 Calories
2 rounds:
10m Lunge with Twist
20 Toe Touches
10 Standing Knee to Chest
5 Inch Worm Push Ups

    -then 1 round-
30 second Plank Hold
30 second Squat Hold
30 second Pronated Hang
30 second Seated Pike Hold

TEAMS OF 2
AMRAP in 18 minutes:
100 Calorie Row
*Non-working partner holds Plank
80 Lunges
*Non-working partner holds Squat
60 Kettlebell Swings (53/35)
*Non-working partner holds Handstand
40 Box Jumps (24/20)
Non-working partner holds Pronated Hang
20 Burpees
Non-working partner holds Seated Pike

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Saturday February 25, 2017


OPEN WORK OUT 17.1
First Heat will start between 8:30-9am
We will have the team rosters up this week.
Please let us know if you will not be coming on Saturday.
NO FITNESS OR WEIGHTLIFTING during "Open Saturdays"

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Sunday February 26, 2017

TBA based on 17.1

Programming for February 13th through February 19, 2017

Men will get tees and ladies will get tanks.

Men will get tees and ladies will get tanks.

The teams for our Open competition have been formed. The scoring system is on the facebook group. You can earn points for your team before the first workout is announced. Signing up on games.crossfit.com as an athlete will earn your team 5 points. Passing the judges' course will also earn your team 5 points. (You MUST print the certificate and give it to Coach Rob Moloney to receive points for the judges' course. We have already heard of some athletes doing this. This is going to be a fun 5 weeks. We understand that there will be at least one athlete unable to make it every week. Thats fine. Show up and do the work to help your team as much as you can. 

WE ARE HAVING A 5:30AM CLASS EVERY WEEKDAY AS A TRIAL PERIOD. WE WILL UPDATE YOU IF ANYTHING CHANGES. EXPECT TO WARM-UP AND WORKOUT. IF YOU WOULD LIKE TO STAY FOR THE STRENGTH PORTION OF THE 6AM, YOU ARE MORE THAN WELCOME TO. 

PLEASE REMEMBER TO SIGN INTO CLASS!!

Monday February 13, 2017

CROSSFIT
WARM UP
10 Calories Assault Bike
10m Inch Worm Push Up
10m Elbow to Instep w/Rotation
30 second Supinated Wrist Stretch
10m Burpee Broad Jump

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
8 Power Cleans (155/105)
8 Bar Facing Burpees

-rest 5 minutes-

Part 2
3 rounds with 1:30 rest
In 1:30:
25 Kettlbell Swings (53/35)
Max Assault Bike Calories

Part 3
3 rounds for Quality:
10 Straight Leg Sit Ups
10 Upright Rows (KB or Barbell)
80m 1 Arm Farmer Carry each


*COACHES-To stay on track with bikes, if you have 6 or more, make sure to stagger start from the beginning and maintain two groups throughout.  In classes larger than 12, half will start with Part 2.

*For the cleans, the weight should be light enough to do touch and go reps if desired, but not easy for 8.  Singles are a good opton.  For the KBS, you should be going unbroken throughout and getting to the bike with about 30 seconds, give or take. 

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FITNESS
WARM UP
10m Inch Worm Yoga Push Up
10 Arm Circles each way
10 Push Up Shoulder Taps
10 Beat Swings
15 second Straight Arm Side Plank each side

FOR QUALITY
3 rounds:
12 1 Arm Press each arm
80m 2 Arm Farmer Carry
8 Power Row each arm
WOD
AMRAP in 10 minutes
15 Calorie Row/Bike
10 Pull Ups
10 Burpees

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Tuesday February 14, 2017

CROSSFIT
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
20 Groiners
30 second Squat Hold
30 second Supinated Wrist Stretch
10 Beat Swings

STRENGTH
Front Squat
4x12@60%

WOD
AMRAP in 10 minutes:
15 Thusters (95/65)
12 Box Jumps (24/20)
9 Pull Ups

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FITNESS
WARM UP
Assault Bike 1:00
10m Lunge with Twist
10 Pause Air Squats
10m Duck Walk
10 Kossacks
10m Reverse Walking Lunge
FOR QUALITY
3 rounds:
10 KB Squat Press Outs
8 Bulgarian Split Squats each side
20 Lateral Band Step Overs

WOD
40 Calories Assault Bike
30 Wall Balls (20/14)
20 Step Ups
10 Box Jumps (24/20)
20 Calories Assault Bike
15 Wall Balls
10 Step Ups
5 Box Jumps
*12 minute Time Cap

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Wednesday February 15, 2017

CROSSFIT
WARM UP
4 rounds for Quality:
10 Kossacks (weighted if possible)
20 Lunge Position Ball Slams
5 Strict Toes to Bar
30 second Handstand Hold

SKILL
Double Unders:
Are you struggling to learn Double Unders? Have them, but they could be better?  We will go through an assessment of what you need to do Double Unders and make corrections and interventions accordingly.   Then, we will spend time practicing them.  

WOD
EMOM for 12 minutes:
A-50 Double Unders
B-10 Weighted Alternating Step Ups (53/35)
C-Row Max Calories in 40 seconds
D-15 Sit Ups

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FITNESS
WARM UP
20 Pike Shoulder Taps
10 Y Wall Slides
10 Ring Rows
10 T Push Ups

*Review Rope Climbs and scales
EMOM for 12 minutes:
A-1-2 Rope Climbs (scale up to legless)
B-8 1 Arm High Pulls
C-8 Push Ups
D-30 second Supinated Hang

WOD
5 rounds:
8 Burpee Pull Ups
8 1 Arm Shoulder to Overhead each arm (53/35)

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Gymnastics 6PM ONLY

Warm-Up:

5 candlesticks to straddle stretch
10 overhead PVC kossacks
5 downward dogs with feet on wall
10 Tripod (alt right and left legs up)
R and L leg splits

Skill: Pistol

Why can't you do a pistol?

1.     Balance: test one foot hopping to sticking landing

2.     Unilateral leg strength: test lunge to standing on one leg with back foot up and turned under. From kneeling balance on one knee with foot off ground and stand up.

3.     Mobility: squat form in an air squat. Can you perform an air squat with your feet together?

If you pass all these tests you should be able to do a pistol! If you failed one of these tests you need to work on that component.

-       Drill 1: box pistols with leg swing

-       Drill 2: box pistol as a group on my count

-       Drill 3: candlestick to pistol

-       Scaling up: jumping pistols

-       Discuss scaling options and modifications and see which one works for you

WOD:
“Mary”
20 min AMRAP
5 HSPU
10 pistols
15 pull ups

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Thursday February 16, 2017

CROSSFIT
WARM UP
10m Bear Crawl
10m Samsom Lunge
10m Inch Worm Yoga Push Up
20 Toe Touches
10 Jumping Lunges
With an empty bar:
5 Press from Split
5 Behind the Neck Press
5 Jerk Drive with Pause in Dip
5 Split Jerks

STRENGTH
A. 3 sets on coach’s cue:
1 Behind the Neck Jerk+
1 Pause Jerk
+ 2 Garcia Jerks

Start empty and increae

B. Build to a heavy double Split Jerk.

WOD
“Diane-RAP”
AMRAP in 8 minutes:
21-15-9-15
Deadlifts (225/145)
Handstand Push Ups

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FITNESS
WARM UP
Row 300m
10m Inch Worm Hollow Hold
10 1 Leg Toe Touches
10 Hollow Rocks
10 Arch Rocks
10m Broad Jump High Jump

FOR QUALITY
4 rounds:
10 Suitcase Deadlifts each side
10 Lemon Squeezes
20 Russian Twists

WOD
In 10 minutes:
Row 1000m
-then AMRAP-
20 1 Arm Russian Swings (53/35)
10 Box Jumps

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Friday February 17, 2017

CROSSFIT
WARM UP
10m Inch Worm Push Up Shoulder Tap
10 Squat Thoracic Rotations
10m Foward Crab Walk
10 Pause Air Squats
10m Side Shuffle each way
10 Jumping Air Squats
10m Karioka each way

10 Beat Swings (rings or bar)
SKILL
EMOM for 6 minutes:
1-5 Bar Muscle Ups

Scale options:
Chest to Bar Pull Ups
Jumping Bar Muscle Ups
Banded Barbell Muscle Ups
Kipping Pull Ups
Strict Chest to Bar Pull Ups
Banded Pull Ups/Chest to Bar
Beat Swings
High Beat Swings with re-grip

WOD
For Time:
100 Wall Balls (20/14)
EMOM: 2 Ring Muscle Ups
(Scale: 1 MU or 3 Strict Pull-Ups with no band or 4 Pause Ring Rows)
The movement every minute on the minute should be unbroken.

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FITNESS
WARM UP
Bike or Row 2:00
10m High Knees
10m Butt Kicks
6 Elbow Instep Rotation
10 Boot Straps
10 Squat Throracic Rotation
10 Jumping Lunges
10 Jumping Air Squats

WOD 1
Teams of 3
AMRAP in 4 minutes:
Assault Bike Calories

*Break up anyway you see fit.

WOD 2
Teams of 3
EMOM for 15 minutes:
Partner A-Row 20/15 Calories
Partner B-Max Wall Balls (20/14)
Partner C-Rest

*Rotate each minute.  Score is total Wall Balls.

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Saturday February 18, 2017

FITNESS
WARM UP
10m Inch Worm Push Up
20 Groiners
10m Inch Worm Hollow Hold
10 Bottom Half Burpees
10 1 Arm High Pulls each arm
10 1 Arm Press each arm

SKILL/REVIEW
KB Swing Technique and Standards

WOD
AMRAP in 12 minutes:
40 Burpees to 6" Target
30 KB Swings (53/35)
30 Burpees to 6" Target
30 KB Swings (53/35)
20 Burpees to 6" Target
30 KB Swings (70/53)
10 Burpees to 6" Target
Max KB Swings (70/53)

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Open Prep
(Last Week)
17.1 will be announced February 23rd

Warmup:
10 PVC Pass Throughs
10 PVC Squat Pass Throughs
5 Inch Worm Push-ups
10 Bottom Half Burpees
10 1 Arm High Pulls each arm
10 1 Arm Press each arm
20 Groiners

Empty Bar:
5 Snatch Liftoffs
5 Muscle Snatches
5 BTN Push Press
5 Snatch Balance into Power Position
5 Snatch Balance into Squat Position

Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

*Burpees performed to a 6" target.

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Sunday February 19, 2017

WARM UP
10m Lunge with Twist
10 Kossacks
10m Elbow Instep Rotation
10 Boot Straps
10m Bear Crawl
10 Tuck Jumps
10m Duck Walk
10 Beat Swings


SKILL/REVIEW:
Pull Ups/Kipping Technique and Appropriate Scaling

Squat Hold-Plank Hold-Pronated Hang-Handstand


WOD
AMRAP in 13 minutes
Teams of 2:
50 Double KB/DB Waiter's Squats (53/35)
Non-working partner holds Squat
40 Box Step Ups
Non-working partner holds Plank
30 Pull Ups
Non-working partner holds Pronated Hang
20 Box Jumps (24/20)
Non-working partner holds Handstand