Programming for December 12th through December 18, 2016

Congratulations to Donna & Julia on taking FIRST PLACE in the Battle of the Boroughs at CrossFit Bell on Sunday! 

Congratulations to Donna & Julia on taking FIRST PLACE in the Battle of the Boroughs at CrossFit Bell on Sunday! 

Thank you to everyone who came out to the Holiday Party! It was a fun night. We hope ot have more nights out together in the coming year. Look out for a Ladies night as well as a Boys night out in 2017.

Thank you to everyone who came out to the Holiday Party! It was a fun night. We hope ot have more nights out together in the coming year.
Look out for a Ladies night as well as a Boys night out in 2017.


Gear up for another challenging week!! Last week left most of us sore and this week is more of the same. Make sure you recover properly. Hydrate, eat and sleep well. Your performance reflects.

Monday December 12, 2016

CROSSFIT

WARM UP

1 minute Max Double Unders/Attempts
*If you’re still unbroken after 1 minute, continue for a max unbroken set.
 

10 Squat Thoracic Rotations
10m Forward Crab Walk
10 Boot Straps
10m Inch Worm Push Ups
10 Jumping Air Squats


STRENGTH

Front Squats
8@70%
6@75%
4@80%
2x3@85%


WOD

AMRAP in 10 minutes:
5 Ring Muscle Ups
25 Wall Balls (20/14)
50 Double Unders

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FITNESS

WARM UP

1 minute jump rope
10m Inch Worm Push Up
10 Beat Swings
10 Push Up Shoulder Taps
10 Y Wall Slides
5 Clapping or Dynamic Push Ups


EMOM for 12 minutes:
A-6 1 Arm Strict Press each arm
B-6 1 Arm High Pulls each arm
C-8 Strict Pull Ups
D-8 Ring Dips


WOD

4 rounds:
30 Double Unders
20 KB Swings (53/35)
10 Burpees to 45# Plate


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Tuesday December 13, 2014

WARM UP

Row 15 Calories
10 Samson Lunges
10 T Push Ups
20 Groiners
20 Toe Touches
10 Bottom Half Burpees


With an empty bar:

5 Clean Pulls
5 Power Cleans
5 Strict Press
5 Push Jerks with pause in dip and catch
5 Clean and Jerks


IWT

Part 1
3 rounds with 2 minutes rest:

In 2:00 min

Row 20/15 Calories
16 Box Step Ups
Max Burpees to 6” Target

-rest 5 minutes-

Part 2
5 rounds with 2 minute rest:

AMRAP Clean and Jerks in 1:00  

Increase weight each set

 

-rest 5 minute-

Part 3
3 rounds for quality:

16 1 Arm High Pulls each arm
10 Cat Camels
10 Lemon Squeezes
5 Kettlebell Windmills each side

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FITNESS

WARM UP


10m Walking Lunge w/twist
20 Groiners
10 Kossacks
10m Reverse Samson Lunges
10 Tuck Jumps


FOR QUALITY

3 rounds:
10 Bulgarian Split Squats each leg
:30-1:00 Squat Hold
3 Max Broad Jumps


WOD

AMRAP in 10 minutes:
10 Box Jumps
12 Walking Lunges
14 Wall Balls (20/14)


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Wednesday December 14, 2016

WARM UP


10m Karioka each way
10m Side Shuffle each way
10m High Knees
10m Straight Leg Swings
10m Bear Crawl
10 Straight Leg Sit Ups
10 Beat Swings
120m 1 Arm Carry each arm

*Choose a challenging weight you think you can do unbroken. 


SKILL


EMOM for 6 minutes:

5-10 Toes to Bar

Scale options:
Knees to Elbows
Knee Raises
Beat Swings
V-ups (with or with out PVC)
Lat Pull Downs+Sit Up variation
Lying Leg Raises


WOD

In 12 minutes:

30/21 Calories Assault Bike

-AMRAP in remaining time-
3 Rope Climbs
12 Box Jumps (24/20)
24 Sit Ups

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FITNESS

WARM UP
Row 10 Calories
20 Toe Touches
10 Straight Leg Sit Ups
10 Arch Rocks
10 Hollow Rocks


FOR QUALITY

3 rounds:
80m 1 Arm Overhead Carry each arm
10 1 Leg Deadlifts each leg
30 second Side Plank each side


WOD

5 Rounds:
15 Russian KB Swings (70/53)
12 Sit Ups
9 Calorie Row
6 Burpees Over Rower


If a class is larger than 10, half can do the WOD first or stagger start so rowers will become available through the WOD. 

Assault bike for row is also acceptable.

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Gymnastics

Warm Up:

3 rounds
10 x hs facing wall shoulder stretch
10 hollow rocks
10 arch rocks
10 parallette push-up to shoot through to dip to shoot back

Skill: Planche Part 2

-       Dynamic Progression: Cast to handstand using band between rack. 
Goal is to control movement on way down from handstand (midrange strength)

-       Hip extension: using jerk blocks and band work on extension and hold with legs straddled.

-       Putting it all together: using a band and bench…
1.     Bring knees up between elbows
2.     Bring knees up outside of elbows
3.     Flatten back from rounded position
4.     Straighten legs and open to straddle

-       Complete steps using parallettes

Establish max height wall walk: How high can you walk your hands from the ground to plates while maintaining a handstand with feet on wall?

WOD

AMRAP 12
10 parallette feet taps over wall ball
10 t2b+pull-up (scale up to c2b)
10 m burpee box jump overs

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Thursday December 15, 2016

WARM UP

Row 15/12 Calories
10 PVC Pass Throughs
10 T Push Ups
10 PVC Rotations each way
20 Toe Touches
10 PVC Overhead Squats
5 Yoga Push Ups
10 PVC Snatch Balance


With an empty bar:

5 Snatch Lift Offs
5 Snatch Pulls
5 Snatch Pull Unders
5 Snatch Grip Behind the neck Push Press
5 Snatch Balance



STRENGTH


A-3 sets done together on coaches’ cue, starting with an empty bar and increasing.

1 Snatch from Above Knee

+
1 Snatch from Below Knee 

1 Snatch

B-Build to a heavy in 16 minutes of the above complex.


WOD

EMOM for 12 minutes:
A-5 Snatches at 70% of Strength
B-10 Bar Facing Burpees
C-10 Russian KB Swings (70/53) + Max Row for Calories
D-Rest

*Snatch can be Power or Full


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FITNESS


WARM UP

EMOM for 9 minutes:
A-12 Jumping Lunges
B-10 Double KB Thrusters


WOD

EMOM for 12 minutes:

A-15/12 Calories Assault Bike
B-10 Box Jump Overs
C-AMRAP “Cindy”
     5 Pull Ups
   10 Push Ups
   15 Air Squats
D-Rest

Score is total reps from Part C


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Friday December 16, 2016

WARM UP


10m Bear Crawl
10 Squat Thoracic Rotations
10m Crab Walk
20 Toe Touches
10m Inch Worm Push Ups
10 V-Ups
10m Side Shuffle
30 second Pronated Hang


SKILL: Inversion

Handstand Push Ups

10:00 to practice/attempt:
Tripod Tuck Holds
Tripod Headstand Holds
Tripod Tuck to Headstands
Wall Supported Handstand Holds
Freestanding Handstand Holds
Frog Stands
Wall Supported Handstand Shoulder Taps
Wall Supported 1 Arm Handstands
Handstand Push Ups
Strict HSPU
Deficit HSPU
Freestanding HSPU
Handstand Walks


WOD

0-5 minutes:
10 Wall Balls emom

5-10 minutes:
Build to a heavy set of 8 Suitcase Deadlifts on each side

10-11 minutes: 

Rest and set up

11-16 minutes:
AMRAP 15 Deadlifts (135/95)
10 Pull Ups
5 Handstand Push Ups

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FITNESS

Warmup
10 Cal Row
10 Squat Thoracic Rotations
10 Straight Leg Sit-ups
20 Pogo Jumps
5 Inch Worm Push-Ups
10 Ring Rows

WOD
Teams of Two

100 Calorie Row
100 Double Unders
80 Calorie Row
80 Sit-Ups
60 Calorie Row
60 Burpees
40 Calorie Row
40 Wall Balls (20/14)
20 Calorie Row
20 Box Jumps (24/20)
10 Calorie Row
10 Rope Climbs

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Saturday December 17, 2016

WARM UP:

Row 300m
10m Duck Walk
10m Inch Worm Push Up
10m Elbow to Instep w/rotation
10 Ring Rows
30 second Supinated Hang


Review and Practice Rope Climb Technique

WOD
In 16 minutes:

Row 1000m

-AMRAP in remaining time-
10 1 Arm Waiter’s Squats each side (53/35)
3 Rope Climbs
10 Burpees


Scales for Rope climbs:
½ Climbs
Rope Pulls (2 for every climb)
Strict Pull Ups (3 for every climb)
Peg Board Ascent (1 per round)
Ring Rows (3 for every climb)


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Sunday December 18, 2016


WARM UP

Straight Leg Row 150m
10 PVC Pass Throughs
10 PVC Rotations each way
10 T Push Ups
10 Boot Straps
10 Beat Swings
10 Tuck Jumps


WOD

Partner “Jack”

Teams of 2


-1 Partner works at a time

-Break up reps anyway

-One partner CAN do the entire set of a movement



AMRAP in 20 minutes:
10 Shoulder to Overhead (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)