Programming for September 12th through September 18, 2016

 

Thank you to everyone who came to our hero workout on September 11th and paid tribute to those who lost their lives 15 years ago. We raised over $500 for the Timothy Stackpole Foundation so far and have some raffle prizes ready to be picked up by Jenn Benegas, Kait Fitzgerald, Andrew Ilch, Ryan Jantzen, and Rachel Brenner. 
YOU CAN STILL DONATE THIS WEEK. 
See Coach Rob Moloney if you would like to donate. 



Monday September 12, 2016

CROSSFIT

WARM UP

Straight Leg Row 150m
Normal Row 150m
10 Boot Straps
10 Lemon Squeezes
10 Arch Rocks

 

With an empty bar:
10 Good mornings

10 Deadlifts with 5 second negative

 

STRENGTH

Deadlifts

Endurance Group:

5x15@35% with 1 minute rest between sets

 

Strength Group:

1x6@70%
1x6@75%
1x4@80%
2x3@85%

 

WOD:

3 rounds alternating with a partner

In 3 minutes:

400/350m Row
10 Box Jump Overs (24/20)
10 Russian Swings (70/53)
AMRAP Front Squats (135/95)  

 

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FITNESS (11am, 7pm) 

 WARM UP

Run 200m
5 Inch Worm Push Ups
30 second Supinated Hang
10 T Push Ups

10 Beat Swings
10 Clapping Push Ups

 

EMOM for 15 minutes:

A-7 1 Arm High Pull each arm
B-7 Push Ups with 3 second pause at top and bottom
C-7 Strict Pull Ups
D-7 Strict Ring Dips

E-40m Double KB Overhead Carry

 

WOD

4 Rounds:
7 Toes to Bar
11 Burpees
15 Kettlebell Swings (53/35)
Run 200m

 

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Tuesday September 13, 2016

CROSSFIT

WARM UP

Row or Run 200m
10 PVC Pass Throughs
10 Squat Thoracic Rotations
20 Heidens

With an empty bar:
5 Hang Snatch Pulls
5 Overhead Squats

5 Snatch Pulls Unders
5 Hang Squat Snatch

 

IWT

Part 1

3 rounds with 2 minutes rest:
Run 200m
9 Hang Squat Snatches 45%
9 Burpees Over Bar

-rest 5 minutes- 

Part 2

Row 750m
-Rest 3 minutes-

Row 500m
-rest 2 minutes-

Row 300m
-rest 1 minute-

Row 100m

-rest 5 minutes- 

Part 3

3 rounds for quality:
10 1 Arm KB Thrusters each side
10 Weighted Kossacks

10 GHD Hip Extensions+20 second GHD Plank Hold

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FITNESS (11am) 

WARM UP

Row 2 minutes

2 rounds:
10m Elbow to Instep with Rotation
10 Kossacks

10 Jumping Lunges
20 Heidens

 

FOR QUALITY

4 rounds:
12 Lateral Box Step Ups (6 each)
12 Weighted Kossacks (6 each)
10m 1 Arm Waiter's Walking Lunges (each side)

 

WOD 2

AMRAP in 4 minutes:

15 Wall Balls (20/14)
15 Box Jumps (24/20)

-rest 2 minutes- 

AMRAP in 8 minutes:

15 Wall Balls (20/14)
15 Box Jumps (24/20)
15 Lunges

 

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Wednesday September 14, 2016

CROSSFIT

ROPE CLIMB DAY: BRING PROTECTION

WARM UP

4 rounds:
15 1 Arm High Pulls each arm
20 Lateral Banded Step Overs
60m 2 Arm Carry

 

SKILL

Bar Gymnastics

Every 90 seconds for 6 rounds:

Option 1- 2 Toes to Bar + 2 Pull Ups+ 2 Bar Muscle Ups

Option 2- 5x 1 Pull Up + 1 Toes to Bar

Option 3- 5 Kipping Pull Ups

Option 4- 10 Beat Swings

REVIEW ROPE CLIMB TECHNIQUE

WOD

4 rounds:
40 Double Unders
30 Sit Ups
3 Rope Climbs

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FITNESS (11am, 7pm)

WARM UP

Review Row technique

Row 300m

2 rounds:
10m Bear Crawl
10m Crab Walk

10 Toe Touches
10m Broad Jump High Jump
10 Beat Swings

 

WOD 1

Row 2000m

 

WOD 2

21-15-9
Russian KB Swings (70/53)
Pull Ups

30 Double Unders or 60 singles between each SET

I.E.-21 Swings 30 DUs, 21 Pull Ups 30 DUS, 15 Swings 30 DUs, 15 Pull Ups 30 DUs:

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CROSSFIT GYMNASTICS (6PM ONLY)

Warm up: 10 bridge ups

                  30 sec pike stretch with band

                  Shoulder stretch: 10 knees to each side, 10 righting left  leg up and

                  around

                  10 partner hollow hold leg raises

                  30 sec straddle hold with band

                  30 sec roll back, knees to right, knees to left

 

Week 2 Focus: Backward roll

  • Forward roll- hands on ground, tuck chin, keep back rounded.

Scale up- stand up without using hands

                 Forward roll to pistol

  • Backward roll

  • Candle stick part 1: same starting position (feet together, hands above head, go down into squat) and entry into backward roll (increases comfort level when rolling backwards). Focus on maintaining hollow body.

  • When rolling back push shoulders back behind head, keeping arms tight.

  • Candle stick part 2: change arm position during candle stick from straight arms to bent elbows with palms on ground. This will protect your head and avoid you rolling on your neck.  Focus on fast elbows, similar to clean.

  • If you can't do a candlestick with bent arms and palms on ground, do not move on to backward roll!

  • Candle stick part 3: change hollow body position to tuck position. If you can maintain tight tuck with bent elbows and palms to ground you are ready for backward roll.

  • Drive hips and feet out to complete backward roll

  • Challenge: during backward roll push out to push up position or handstand position.

  • Challenge: backward roll to different shapes (tuck, pike, straddle). This focuses on maintains control of body while putting it in different positions within the same movement. Straddle and pike focus on flexibility.

  • As we me the body longer by staying in straddle or pike we will increase speed, therefore we must increase body awareness and control.

 

WOD

3 rounds

10 candlesticks to pistol

(scale down: candle stick to standing with using hands)

20 ring tuck ups

(Scale down: box tuck ups)

(Scale up: ring pike ups)

10 parallette tuck in and outs

(Scale down: lemon drops)

20 hs shoulder taps

(Scale down: box hs shoulder taps)

                                                   (Scale up: free standing hs shoulder taps)

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Thursday September 15, 2016

 

CROSSFIT

WARM UP

Run 200m
20 Toe Touches
20 Push Up Shoulder Taps

30 second Supinated Wrist Stretch
30 second Pronated Hang

 

STRENGTH

A. Superset

1) 3x3 Clean Pull Unders
2) 3x5 Press from Split

Start empty and increase as necessary.

B. Superset

1) 3x1 Clean Lift Off+ 1 Pause Clean+1 Hang Clean
2) 3x3 Garcia Jerks

Increase weight each set and focus on speed and technique.

 

C. 5 sets:
1 Pause Clean + 1 Hang Clean
+ 1 Jerk

Work to heavy of the complex.

 

WOD

20 Clean and Jerks (115/75)
Run 400m
15 Clean and Jerks (135/95)
Run 400m
10 Clean and Jerks (185/115) 

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FITNESS (11am)

WARM UP

Run 400m
10m High Knees
10m Butt Kicks
10m Karioka
10m Side Shuffle
10m Inch Worm
20 Groiners
30 second Side Plank each side

 

FOR QUALITY

3 rounds:

1 Wall Walk + 30 second Wall Facing Handstand Hold
15 second Bottom of Ring Dip Hold
8 Dynamic or Clapping Push Ups
10 1 Arm Bent Over Row (each arm)

 

WOD

In 15 minutes:
Run 1200m

-then AMRAP in remaining time-
20 Box Jump Overs (24/20)
20 Goblet Squats (70/53)
20 Sit Ups
40 Wall Balls (20/14)
40 Calorie Row
5 Rope Climbs  

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Friday September 16, 2016

JACKED AND TAN

WARM UP

5 Inch Worm Push Ups
10 Squat Thoracic Rotations
10 Arm Circles Back
10 Arm Circles Forward
10 Arm Swing Cross Overs
10 T Push Ups
30 second Pronated Hang
10 Clapping Push Ups
10 Beat Swings

A.
"JT"

21-15-9
Handstand Push Ups
Ring Dips
Push Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

 

B. Strict Pull Ups

Rest 1 minute between sets:
15-12-10-8-6

-then rest 10 seconds between sets-
5-4-3-2-1

These are intended to be unbroken sets.  Use a band if necessary (it will be for almost everyone).

 

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BAEWATCH

A. "Burpee Cindy"

AMRAP in 20 minutes:
5 Pull Ups
10 Burpees
15 Air Squats

 

B. Alternating with a partner:

4x800m Run

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FITNESS (11am)

WARM UP

Row 200m
10 Single Leg Toe Touches each leg

10 Pause Air Squats
10 Leg Swings each direction/each leg
10 Jumping Air Squats

Review and practice Rope Climb Technique 

WOD

In teams of 2, AMRAP in 20 minutes:

400m Med Ball Carry together (20/14)

40 KB Sumo Deadlifts (70/53) 

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Saturday September 17, 2016 

WARM UP

Run 400m
10 Leg Swings each leg/each direction

2 rounds:
10m Lunge with Twist
10m Bear Crawl
10m Side Shuffle each way
10m Broad Jump High Jump

 

WOD

FLEX WOD #3 SOLO

AMRAP in 20 minutes:

Run 400m
40 Alt Weighted Lunges (45/25)
30 Kettlebell Swings (70/53)
20 Burpee Box Jump Overs (20/14)

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Sunday September 18, 2016

10am at the Beach Location of Flex (National or Riverside Beach)

Partner WOD
"Daniel" on the Beach

50 Pull-Ups

400m Run Together
21 Thrusters (95/65)
800m Run Together
21 Thrusters (95/65)
400m Run Together
50 Pull-Ups