Programming for November 28th through December 4, 2016

As we close out November and begin December, we are now half way through our training cycle. After a slight deload this week, prepare for the month of December to be a challenging month before the new year. 

Remember: 
Sign up for the Christmas (Holiday) Party that will be held at Sutton Place on December 10th.
Please pay cash at the gym asap. It should be a great night. Any questions, please see Karissa, Kris or Rob.

Monday November 28, 2016

CROSSFIT
WARM UP
6 Elbow to Instep w/rotation
10 Quadraped Thoracic Rotations
20 Groiners
5 Yoga Push Ups
10 Squat Thoracic Rotations

With an empty bar:
30 second Front Squat Hold

STRENGTH
Front Squats:
5x4 w/2 second pause at bottom @65-70%
*This is a deloading week for Front Squats.  The weights should feel less challenging.  Focus on good positioning and spending a full 2 seconds in the bottom.

WOD
AMRAP in 9 minutes:
9 Thrusters (95/65)
9 Box Jumps (24/20)
9 Burpees Over Bar

Option to scale to Bar Facing Burpees

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FITNESS
WARM UP
6 Elbow to Instep w/rotation
10 Pause Air Squats
10 T Push Ups
10 Samson Lunges
10 Hollow Rocks
10 Arch Rocks

FOR QUALITY
3 rounds:
8 1 Arm Overhead Lunges each arm
10 Renegade Rows total
12 GHD Hip Extensions

WOD
AMRAP in 11 minutes:
8 Wall Balls (20/14)
10 Burpees
12 KB Swings (53/35)

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Tuesday November 29, 2016

CROSSFIT
WARM UP
Row 10 Calories
20 1 Leg Toe Touches (10 each side)
10 Boot Straps
10 Pike Shoulder Taps

With an empty bar:
5 Clean Pulls
5 Muscle Cleans
5 Power Cleans w/ pause in catch

IWT
Part 1
3 rounds with 2 minutes rest:
In 2 minutes
20 1 Arm KB Snatches (10/10-53#/35#)
Row for Calories in remaining time
*Snatches are from "hang" position.  10 on one side, then 10 on the other.
**Can be scaled to 1 Arm Russian Swings or Dumbbells if not comfortable with KB Snatch.

-Rest 5 minutes-

Part 2
Power Clean Clusters
5x3.3.3.3
2 minutes/10 seconds rest
Increase weight each set.

Perform 3 touch and go power cleans, rest 10 seconds and repeat for 4 sets.  Then rest 2 minutes and repeat at heavier weight.  Complete 5 total rounds.

-rest 5 minutes-

Part 3
3 rounds for Quality:
80m 1 Arm Farmers Carry each arm
8 1 Arm High Pulls each arm
8 Suitcase Deadlifts each side

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FITNESS
WARM UP
Row 200m
Run 200m
10 Leg Swings each way
10 Kossacks
10 Reverse Lunges
20 Heidens

Review Row technique

WOD 1
3 rounds with 1 minute rest:
Row 250m
10 Box Jump Overs (24/20)

WOD 2
3 rounds for time:
Run 200m
20 Goblet Lunges (35/26)

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Wednesday November 30, 2016

WARM UP
3 rounds for Quality:
6 Lateral Box Step Ups each leg
10 Squat Press Outs
5 Ring V-Outs

SKILL
EMOM for 9 minutes:
A-20 Sit Ups
B-Max Rope Climbs
C-Rest

WOD
5 rounds:
20 Wall Balls
40 Double Unders

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FITNESS
WARM UP
10m Inch Worm Push Up
10 Beat Swings
10 Pike Shoulder Taps
30 second Supinated Hang
10 Bottom Half Burpees

EMOM for 12 minutes:
A-30 seconds Max Push Ups
B-7 Strict Pull Ups
C-5 1 Arm High Pulls each arm

WOD
AMRAP in 10 minutes:
8 1 Arm Shoulder to Overhead each arm(53/35)
40 Double Unders
2 Rope Climbs

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Gymnastics

Warm-Up: 
2 rounds
10 toe point to inverted pikes
10 sit-up to straddles
30 sec elevated pike hold

Skill: Handstand forward roll and handstand push-ups
(Handstand to down phase of hs push-up to forward roll)

Step 1: Review forward roll

Step 2: Wall facing hs to headstand. Maintain hollow body, finish with forward roll. 
Drill: with a partner practice free standing hs push-up

Step 3: free standing hs forward roll. This movement is ideally used to bail out of hs or hs walk safely. 
Handstand Push-up Efficency
Drill 1: wall facing HSPU. Goal is to not fall forward in bottom position. 
Drill 2: free standing tripod to hs to forward roll

For Quality: 
3 rounds
20 sec l-hang
5 t2b from l-hang
5 k2e
5 t2b

Workout:
AMRAP 10
20 straddle ups
15 weighted burpees (20/14)
10 alt over-under grip pull ups

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Thursday December 1, 2016

CROSSFIT
WARM UP
Straight Leg Row 150m
10 PVC Pass Throughs
10 PVC Rotations each direction
10 PVC Overhead Squats
10 PVC Snatch Balance

With an empty bar:
5 Snatch Lift Offs
5 Snatch Pulls
5 Snatch Pull Unders
5 Hang Snatches Above Knee
5 Hang Snatches Below Knee

STRENGTH
A-3 sets:
1 Snatch Lift Off+
1 Snatch Pull+
1 Snatch Pull Under+
1 Snatch from Above Knee+
1 Snatch from Below Knee

*Increase weight each set

B-5 sets:
2 Hang Snatches from Above Knee+
1 Hang Snatch from Below Knee

*Goal is to hit the same weight or slightly higher than last snatch day's 65-75%.

WOD
EMOM for 12 minutes:
A-Row 20/15 Calories
B-15 Goblet Lunges (53/35)
C-AMRAP 5 Power Snatch 115/75+5 Burpees
D-Rest

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FITNESS
WARM UP
Row 200m
10m High Knees
10m Butt Kicks
10m Straight Leg Swings
10m Broad Jump High Jump
1 minute Plank Hold

FOR QUALITY
4 rounds:
10 1 Leg Deadlifts each leg
8 Lateral Box Step Ups each leg
80m 1 Arm Carry each arm

WOD
25-20-15-10
Russian Kettlebell Swings(70/53)
Sit Ups
Alternating Box Step Ups

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Friday December 2, 2016

CROSSFIT
WARM UP
200m Run
200m Row
10 Beat Swings
10 T Push Ups
10 1 Arm High Pulls each Arm
10 1 Arm Strict Press each arm
10 Ring Rows

SKILL
Pull Ups and Bar Muscle Ups:

10 minutes of practice at your appropriate level/movement.

Options:
Bar Muscle Ups
Jumping Bar Muscle Ups
Chest to Bar Pull Ups
Butterfly Pull Ups/Chest to Bar
Kipping Pull Ups
Strict Chest to Bar/Pull Ups
L-Pull Ups
Tandem Pull Ups
Beat Swings
Arch/Hollow Hangs

Take advantage of this time to try/practice a new skill/level or reinforce and improve your technique.

WOD
0-5 minutes:
300m Run
300m Row

5-10 minutes:
Build to a 3RM Push Press

10-15 minutes:
EMOM for 5 minutes
7 Box Jump Overs
7 Chest to Bar Pull Ups

*Scale Chest to Bar Pull Ups:
Bar Muscle Ups
Pull Ups
Strict Pull Ups
Banded Pull Ups
Ring Rows

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FITNESS
WARM UP
2 rounds for Quality:
10 Calories Assault Bike
10 Kossacks
10 Walking Lunges
10 Air Squats
5 Broad Jumps

WOD
Teams of 2
EMOM for 15 minutes:
A-Max Wall Balls (24/20)
B-Max Box Jump Step Downs (24/20)
C-Max Calorie Assault Bike

One person works at a time.  Switch as needed, but each team member must complete at least 1 rep each minute.

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Saturday December 3, 2016

WARM UP
1 minute Max Double Unders/Singles
10 Squat Thoracic Rotations
5 Inch Worms
10 Pause Air Squats
20 Straight Leg Sit Ups
10 Jumping Air Squats


AMRAP in 14 minutes
33 Double Unders
22 Wall Balls (24/20)
11 KB Swings (70/53)

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Sunday December 4, 2016

WARM UP
Straight Leg Row 150m
10m Bear Crawl
10m Side Shuffle
10m Karioka
10m Inch Worm
10m Burpee Broad Jump


WOD
In teams of 3:
In 22 minutes:
Complete 100 Synchronized Sit Ups
-AMRAP in remaining time-
Row 100 Calories
60 Burpees
30 Deadlifts (225/145) 

One partner works at a time after the sit ups.  Each partner must perform at least 1 rep of each movement each round.