Programming for October 3rd through October 9, 2016

October has begun. That means playoff baseball and new CrossFit gear! The deadline for the long sleeve shirts and sweatpants is this Friday. Hoodies will be next, we promise. www.instanttshirts.com/activelife

CrossFit Kids Sunday Sessions will begin October 16, 2016. The 6 week program is available for students Pre-k through Grade 10.  Registration forms and waivers are available at the front desk.  
Contact
Molly Zarba at 516-850-5628 for further information.

Remember to check the events page for all the events we have planned this month.

Please continue to sign in for the classes you attend. You can do that before arriving at the gym or use the ipad at the desk as you arrive. Thank you!


Monday October 3, 2016


CROSSFIT

WARM UP
Run 300m
6 Elbow to Instep w/Rotation
10 Boot Straps
10 Samson Lunges
30 second Squat Hold

STRENGTH
Back Squat Group:
7@65%
5@70%
3@75%
5 singles @80% or above with no misses.

Today is not a 1RM day.  Don't max out, but if the weight is moving well, feel free to increase.

Single Leg Group:
3x10 Front Rack Box Step Ups each leg @20% of 1RM Back Squat
*If you used lighter weight last time, use the same weight.

WOD
3 rounds alternating with a partner

In 3 minutes:
Run 300m
10 Box Jumps
8 Thrusters (95/65)
AMRAP Burpees Over the Bar

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FITNESS

WARM UP

10m Inch Worm Push Ups
10m Karioka
6 Elbow to Instep w/ Rotation
10m Reverse Crab Walk
10 Arm Circles each direction
30 second Pronated Hang

 

FOR QUALITY

4 rounds:
6 1 Arm Strict Press each arm
60 2 Arm Farmers Carry
8 Ring Rows
8 Ring Dips

WOD

3 rounds for time:

20 Kettlebell Swings (53/35)
15 Burpees
10 Pull Ups
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Tuesday October 4, 2016

CROSSFIT

WARM UP
Row 300m
5 Inch Worm Push Ups
10 Arm Circles Each way
10 T Push Ups
30 second Pronated Hang
30 second Handstand Hold

With an empty bar:
5 Strict Press
5 Push Press with pause in dip
5 Push Jerks
5 Split Jerks

IWT

Part 1
Row 200m
20 Shoulder to Overhead @35%
-rest 2 minutes-
Row 300m
15 Shoulder to Overhead @40%
-rest 2 minutes-
Row 400m
10 Shoulder to Overhead@50%

-Rest 5 minutes-

Part 2:
4 rounds with 1 minute rest:

15 Russian KB Swings (70/53)
10 Sit Ups
30 Double Unders

-Rest 5 minutes-

Part 3:
3 rounds for quality:
30 second Supinated Hang
30 second Goblet Squat Hold
15 second Bottom+Top of Push Up Hold
30 second GHD Plank Hold (option to add weight)

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FITNESS

WARM UP
Run 200m
10 Squat Thoracic Rotations
10m Walking Kossacks each direction
6 Elbow to Instep with Rotation
20 1 Leg Toe Touches

EMOM for 12 minutes

A-10 1 Arm Thrusters (each arm)
B-15 KB Sumo Deadlifts
C-20 Jumping Lunges

WOD
In 14 minutes:
Run 800m
-AMRAP in remaining time-
15 Sit Ups
12 Wall Balls (20/14)
9 Box Jumps (24/20)

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Wednesday October 5, 2016


WARM UP
STICK GAME!
SKILL
EMOM for 12 minutes
1) 30 second Handstand Hold
2) 10 Beat Swings
3) 10 Feet Together Air Squats
4) 10 second Top+10 second Bottom of Ring Support Hold
5) 30 second Tripod Tuck Hold
6) 5-10 Strict Pull Ups
7) 10 Lateral Box Step Ups (5 each)
8) 6 Ring Rows+6 Ring Dips
9) 30 seconds Max Handstand Push Ups
10) 30 seconds Bar Muscle Ups/Kipping Pull Ups/Strict Pull Ups
11) 30 seconds Max Pistols/Lunges
12) 30 seconds Max Ring Muscle Ups/Ring Transitions/Ring Dips



WOD
In 15 minutes:
Run 800m
-then AMRAP in remaining time-
100m 1 Arm Farmer’s Carry Each Arm (53/35)
25 Air Squats
3 Rope Climbs

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FITNESS:
WARM UP
3 rounds NFT:
Row 200m
5 Broad Jumps
5 Inch Worm Push Ups
10 Beat Swings

EMOM for 9 minutes:
A-30 seconds Max Push Ups
B-30 seconds Max Strict Pull Ups
C-30 seconds Max Sit Ups


WOD
Row 30 Calories
KB Swings (70/53)
-rest 3 minutes-
2 rounds:
Row 15 Calories
15 KB Swings
-rest 3 minutes-
3 rounds:
Row 10 Calories
10 KB Swings

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GYMNASTICS 6PM
Warm Up: 
10 partner tuck holds
30 sec right leg split
30 sec left leg split
30 sec middle split
10 strict t2b

Skill: Pull over
Mastered positions of the movement:
Hanging
Pull up going as high as possible, maintain chin over bar
With bent arm hang hips to bar
Drill 1: bent arm thighs to bar
Drill 2: bent arm hips to bar
Bring body to support
Drill: hanging with hips to bar drive feet down to support
Scaling options: 
bent leg pull-over (if unable to do straight leg t2b)
Kipping pull over
Box pull over

Core Strengthening WOD
3 rounds for quality
20 hollow ups
2 leg less rope climb attempts
30 sec ring plank

WOD
3 pull overs (scale to pull ups)
6 hspu’s
9 burpees

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Thursday October 6, 2016

CROSSFIT
WARM UP
Run 200m
10 Boot Straps
10 Kossacks
30 second Supinated Wrist Stretch
10 Jumping Air Squats

STRENGTH
A-Superset for 3 sets:
1) 5 Clean Lift Offs
2) 3x1 Clean Pull+
         1 Clean Pull Under

B-4 sets:
1 Clean Lift Off
+1 Clean Pull
+2 Pause Cleans

C-5 sets:
1 Pause Clean +
1 Full Clean

WOD
4 rounds:
200m Run
15 Deadlifts
10 Hang Power Cleans

*All rounds must be unbroken.  Choose your own weight.  If you drop the barbell, perform 10 Burpees and continue.

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FITNESS
WARM UP
Run 200m
10m Karioka
10m Side Shuffle
10m Lunge w/ twist
10 Yoga Push Ups
10 Squat Thoracic Rotations

FOR QUALITY
3 rounds:
10 Kossacks (add weight if possible)
10m Overhead Walking Lunges (2x KB)
60m 1 Arm Carry each arm

WOD
AMRAP in 15 minutes:
Run 400m
20 1 Arm KB Thrusters (each arm)
10 Burpee Box Jumps

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Friday October 7, 2016


WARM UP
Straight Leg Row 150m
5 Inch Worm Push Ups
6 Elbow to Instep w/ Rotation
10 T Push Ups
20 Groiners
10 Bottom Half Burpees

JACKED AND TAN
A. Bench Press
1) 5x5
2) 1 minute Max Reps @50% of your best set in Part 1

B. 3x10 1 Arm Bent Over Row

C. Superset:
1) 3x6 1 Arm Incline Bench Press
2) 3x10 Bench Supported Reverse Flies
BAEWATCH

A. Death by Row Calorie+ Burpee
0-1:00 1 Calorie 1 Burpee
1:00-2:00 2 Calories 2 Burpees etc

Once you fail, continue Death by Burpees with out rowing.

I.E.-Fail at 6 Calories/6 Burpees, continue with 7 Burpees.

B. With a partner:
200 Sit Ups for time
-Break up any way, 1 partner works a time
-Resting partner holds Bottom of Squat

In classes larger than 10, half will start with the sit ups.

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FITNESS
WARM UP:
Junkyard Dog Warm Up:

5 jumps over seated partner each direction each partner
5 jump over crawl unders each
10m Partner Wheel Barrow
10m Partner Leap Frog
10m Partner Side Shuffle Wall Ball Toss (each way)


With a partner:
AMRAP in 20 minutes
Row 1000m
50 Lunges
50 KB Swings (53/35)

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Saturday October 8, 2016

ROPE CLIMB DAY!
Pack your socks, kneesleeves, tape, pants etc.

WARM UP
Run 200m

EMOM 4 minutes:
A-30 seconds Jump Rope
B-30 seconds Pogo Hops
C-30 seconds High Jump Single Unders
D-30 seconds Double Unders/Attempts

15 Air Squats with 10 second hold every 5 reps

Review rope climb technique

WOD

AMRAP in 16 minutes:
Run 400m
30 Double Unders
20 Air Squats
3 Rope Climbs

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Sunday October 9, 2016

WARM UP
Row 300m
10m Bear Crawl
10 Squat Thoracic Rotations
10m Reverse Lunge
20 Toe Touches
10m Broad Jump/High Jump


WOD
Teams of 3:
AMRAP in 20 minutes:
Partner A-10 Box Jump Step Downs+10 KB Swings (53/35)
Partner B-Row 300m
Partner C-15 Wall Balls (20/14)

Waterfall style.  Can not advance to next movement until all 3 are completed.
1 round=All 3 partners complete all 3 parts