Programming for January 2nd through January 8, 2017

Happy New Year to our entire CrossFit Island Park family!

We are kicking off the year testing our 1RM Front Squat.
Let's ring the PR bell all day on Monday. 

 

Monday January 2, 2017

CROSSFIT
WARM UP
10 Boot Straps
10m Inch Worm
10 Squat Thoracic Rotations
10m Forward Crab Walk
10 Jumping Air Squats
10 Beat Swings

STRENGTH
Find a 1RM Front Squat

WOD
“FRANRAP”
AMRAP in 9 minutes:
21-15-9-15
Thrusters (95/65)
Pull Ups

*Option to scale up to Chest to Bar Pull Ups

-----

FITNESS
WARM UP
Row 12 Calories
10 Kossacks
10 Reverse Samson Lunges
10 Pause Air Squats
3 Elbow to Instep with Rotation each
10 Jumping Air Squats

EMOM for 9 minutes:
A-5 Weighted Kossacks each
B-5 1 Arm Waiter's Squats each
C-8 Lunge Position Ball Slams each side

WOD 2
5 Rounds:
15 Wall Balls (20/14)
12 Calorie Row
9 Box Jumps (24/20)

-----

Tuesday January 3, 2017


CROSSFIT
WARM UP
Row 20/15 Calories
10 1 Leg Toe Touches
10m Forward Crab Walk
10 Tuck Jumps

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Muscle Cleans
5 Power Cleans

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
20 1 Arm Russian Swings (53/35)
20/15 Calorie Row
-rest 5 minutes-

Part 2
21-15-9   (Originally programmed as 15-12-9 but Coach Rob messed up)
Power Cleans (135/95)
Alternating Front Rack Lunges

-rest 3 minutes-

12-9-6
Power Cleans (155/105)
Alternating Front Rack Lunges

-rest 5 minutes-

Part 3
3 rounds for quality:
16 1 Arm High Pulls each arm
8 Suit Case Deadlifts each arm
10 Quadraped Thoracic Rotations

-----

FITNESS
WARM UP
10m Bear Crawl
10 Arm Circles each way
10m Reverse Crab Walk
30 second Pronated Hang
10 Push Up Shoulder Taps
10 Ring Rows

FOR QUALITY
3 rounds:
10 Beat Swings
30 second Handstand Hold
5 Turkish Sit Ups each arm
30 second Plank Hold

WOD
AMRAP in 11 minutes:
6 Pull Ups
8 Burpees
10 Double KB Shoulder to Overhead
12 Sit Ups

-----

Wednesday January 4, 2017

WARM UP
4 rounds for Quality:
8 1 Leg Deadlifts each leg (8 on one side in a row, then 8 on the other)
20 KB Russian Twists
5 Ring V-Outs
30 second GHD Plank Hold

SKILL:
Chest to Bar Pull Ups

10 minutes of practice:
Beat Swings
Beat Swings with hips as high as possible
Regular Kipping Pull Ups as high as possible
Butterfly kips (small circles)
Butterfly Pull Ups as high as possible
Butterfly Chest to Bar

WOD
EMOM for 12 minutes:
A-8 Toes to Bar
B-12 Box Jumps (24/20)
C-Max Rope Climbs
D-30 second plate hold (45/25)

-----

FITNESS

WARM UP
Row 300m
10 1 Leg Toe Touches
20 Pogo Hops
10m Inch Worms

-Review row technique and reading/using the monitor
WOD 1
4 rounds with 2:00 rest:
Row 300m

*Score is slowest/faster time

WOD
AMRAP in 7 minutes:
5 Russian KB Swings (70/53)
10 Double Unders
10 RKB Swings
20 Double Unders
15 RKB Swings
30 Double Unders
20 RKB Swings
40 Double Unders
25/50, 30/60 etc....

-----

Gymnastics (6pm only)

Warm Up:
5 bridge ups
10 arch hollow holds on floor
5 pull ups to thighs to bar
10 high jumps to wall

Skill: Front support to forward roll on bar

1.   Front support on bar to hip hinge.
2.  Bend knees and roll body forward.
3.  Keep pressure on the bar and finish with chin over bar.

Complex:

Pull over to forward roll to ice cream maker to pull over

1.      Review pull over technique
2.      Review ice cream maker
3.      Try complex (use box or spotter if necessary)

WOD

5 rounds
5 sand bags over yolk or jerk blocks + front support to forward roll
10 hopping inch worms + tuck jumps
15 C2B

-----
Thursday January 5, 2017


CROSSFIT
WARM UP
10 Squat Thoracic Rotations
20 Toe Touches
10 PVC Pass Throughs
10 PVC Rotations each way
10 Squat Pass Throughs

With an empty bar:
5 Snatch Lift Offs
5 Snatch Pulls
5 Snatch Pull Unders
5 Full Snatches

STRENGTH
A. 3 sets on coach’s cue:
1 Snatch Lift Off+
1 Pause Snatch+
1 Full Snatch
Build each set

B. Build to a heavy double

WOD
10 Rounds:
10 Wall Balls (20/14)
5 Power Snatches (95/65)

-----

FITNESS
WARM UP
2 rounds:
15/12 Assault Bike Calories
10m Lunge w/twist
10 Y Wall Slides
20 Toe Touches
20 Heidens

FOR QUALITY
3 rounds:
5 Lateral Box Step Ups each side
8 1 Arm Overhead Lunges each arm
5 KB Romanian Deadlifts with 5 second second negative

WOD
EMOM for 15 minutes:
A-15/12 Assault Bike Calories
B-40m Farmer Arm Carry (4x10m 140/106#)
C-AMRAP 6 Burpees+6 Wall Balls (20/14)
D-12 Alternating Box Step Ups
E-Rest

-----

Friday January 6, 2017

WARM UP
Row 15/12 Calories
10m Bear Crawl
30 second Pronated Hang
5 Inch Worm Push Ups
10m Broad Jump/High Jump
10 V-Ups
30 second Handstand Hold

SKILL
EMOM for 5 minutes:
5-10 Handstand Push Ups
*Build on last week’s session.  Try to add reps or progress to the next level of difficulty. 

WOD
In 12 minutes:
Row 60/45 Calories
-AMRAP in remaining time-
50 Double Unders
25 Russian KB Swings (70/53)
15 Sit Ups

-----

FITNESS
WARM UP
Row 300m
10 Squat Thoracic Rotations
10m Duck Walk
10 Boot Straps
10m Inch Worm Push Up
10 Air Squats
10m Broad Jump/High Jump

TEAMS of 2:
AMRAP in 18 minutes:
Row 300m
30 Box Jumps (24/20)
Row 400m
40 Goblet Squats (53/35)
Row 500m
50 KB Swings (53/35)

-----

Saturday January 7, 2016

FITNESS (8am ONLY)
WARM UP
10m Samson Lunge
10m Bear Crawl
10m Duck Walk
10m Side Shuffle each way
10m Karioka each way
20 Toe Touches
10 Lemon Squeezes
10 Air Squats

WOD
EMOM for 18 minutes:
A- 12 Wall Balls (20/14)
B- 15 KB Swings (70/53)
C- 15 Sit Ups
D- 30 second Goblet Squat Hold (53/35)
E- 15/12 Assault Bike Calories AMRAP Burpees to 45# plate in remaining time
F-Rest

-----
Open Prep Week 1
(9am ONLY)

Take off Open 16.1


20 Minute AMRAP
30ft Overhead Walking Lunges w/ plate (45/25)
8 Burpees onto the plate
30ft Overhead Walking Lunges w/ plate
8 Chest to Bar Pull-Ups

-----

Sunday January 8, 2016

WARM UP
Straight Leg Row 150m
10m Inch Worm Push Up
10 Straight Leg Sit Ups
10 Bottom Half Burpees
30 second Supinated Hang

WOD
Open 11.2

Teams of 2
AMRAP in 18 minutes
9 Deadlifts (155/105#)
12 Hand Release Push Ups
15 Box Jumps (24/20)