Programming for January 16th through January 22, 2017

Bulletproof Seminar Workshop from this past Saturday.

Bulletproof Seminar Workshop from this past Saturday.


Monday January 16, 2017

This week we will hit the IWT on Monday! 
We want to mix up the scheduling a bit so that everyone has a chance to hit different parts of the program despite schedule limitations.  Come in and get fit!

CROSSFIT

WARM UP
Row 15/12 Calories
10m Inch Worm Push Up
10 1 Leg Toe Touches
20 Groiners
10m Burpee Broad Jump

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Power Cleans
5 Push Press
5 Push Jerks
5 Clean and Jerks


IWT

Part 1

3 rounds with 2 minutes rest

AMRAP in 2 minutes
12 KB Swings (70/53)
10 Box Jumps (24/20)
Max Calorie Row

-rest 5 minutes-

Part 2

15-12-9
Clean and Jerks (95/65)
Bar Facing Burpees

-rest 3 minutes-

12-9-6
Clean and Jerks (135/95)
Bar Facing Burpees


Part 3

3 rounds for Quality:

5 Candlesticks (option to add Wall Ball)

Accumulate 30 seconds in the Bottom of a Ring Dip

40m 2 Arm Overhead Carry


*On Part 1, KB Swings should be unbroken throughout.  Move fast and get to the rower as fast as possible and sprint out the remaining time. On Part 2, the first weight should be a toy to Clean and Jerk.  This is more about cycling and breathing and less about heavy weight.  

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FITNESS

WARM UP

Row 10 Calories
10m Inch Worm Push Ups
10 1 Leg Toe Touches
10 Push Up Shoulder Taps
10 Y Wall Slides
10m Burpee Broad Jump


EMOM for 12 minutes:

A-Max Push Ups in 30 seconds
B-10 Ring Rows
C-30 second Handstand Hold
D-30 second Supinated Hang


WOD

30-20-10
Russian KB Swings (70/53)
Med Ball Sit Ups (30/20)
Row Calories


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Tuesday January 17, 2017

CROSSFIT

WARM UP
10m High Knees
10 Pause Air Squats
10m EIR (Elbow to Instep w/rotation)
10 Squat Thoracic Rotations
10m Side Shuffle each
30 second Supinated Wrist stretch
10m Karioka each


STRENGTH

Front Squats

4x8 @ 60%


WOD

EMOM for 12 minutes:

A-40 seconds Max Wall Balls (20/14)

B-30 seconds Max Distance 1 Arm Farmer Carry each arm (70/53)

C-Rest


*Carries will be 10m shuttle style. 

10m=1 Rep.  Use Wall Ball targets on walls only to keep space for carries. The goal is to stay unbroken on Wall Ball throughout or practice large sets with your standard weight for the Open if you are focused on your performance.  Option to scale up to 30/20# ball if you can do 10 or more unbroken. Option to scale up carry weight as well.

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FITNESS

WARM UP
FOR QUALITY

3 rounds:
80m 2 Arm Farmer Carry
10 Bulgarian Split Squats each leg
8 1 Arm High Pulls each arm
10 KB Squat Press Outs


WOD

AMRAP in 8 minutes:


12 Wall Balls (20/14)
5 Box Jumps (30/24)


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Wednesday January 18, 2017

WARM UP

3 rounds for Quality:
10 Calories Assault Bike
12 1 Arm High Pulls each arm
10 Lunge Position Ball Slams each leg
10 Lemon Squeezes with pause at top and bottom



SKILL

Toes to Bar

10 minutes of practice and drilling for this Saturday’s Open Prep:

Strict Toes to Bar
Strict Knee Raises
Strict Straight Leg Raises
Banded PVC Pull Downs
PVC V-Ups
Beat Swings
Kipping Knees to Elbows/Knee Raises
Kipping Toes to Bar


WOD

1000m Assault Bike

-then-
3 rounds:


25 Sit Ups
8 1 Arm Weighted Lunges each arm (53/35)
4 Rope Climbs


*The Assault Bike will take about 2 minutes or less.  Move fast through the rest of the workout.  Lunges should be done unbroken, so scale weight as necessary.  Scale # of rope climbs to something you can manage in about 1 minute to start, or scale to 8 Strict Pull Ups/Ring Rows per round. Similar to last Thursday, this should be a fast moving work out.


FITNESS

FOR QUALITY

4 rounds:
8 1 Arm Strict Press
10 Beat Swings
20 second Bottom of Ring Dip Hold


WOD

AMRAP in 7 minutes:

3 Burpee Pull Ups
3 1 Arm DB Snatch (50/35)
6 Burpee Pull Ups
6 1 Arm DB Snatch


9/9, 12/12 etc


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Gymnastics (6pm ONLY) with Coach Kait

Warm Up:
10 ring shoulder roll outs
30 sec FLR on rings
10 ring push ups
30 sec FLR on rings
10 ring dips
30 sec FLR on rings

Skill 1: Roll-out on Rings

Why? Exit strategy for muscle up gone wrong or progression into bottom of ring handstand push-up!

Step 1: banded ring support to dip to roll through.
-       Begin with band tight and eventually add more slack or no band

Step 2: ring roll out to chin over rings

Step 3: ring roll out to dip

Skill 2: Roll to HSPU on rings

Step 1: ring support to dip. Pause at bottom of dip. This is the platform for your HSPU.
-       As you dip down your hips rise
-       Drill: 10 hip rises on rings

Step 2: roll from dip into tuck position
-       Drill 1: 10 tuck rises with 3 sec pause at top
-       Drill 2: extend right leg from tuck position, extend left leg, extend both legs

Step 3: attempt a ring HSPU

WOD

50 T2B for time
* Every time you drop off bar= 5 burpees

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Thursday January 19, 2017

CROSSFIT

WARM UP

Row 15/12 Calories
10 PVC Pass Throughs
10 PVC Rotations each side
10 Squat Pass Throughs
10 PVC Behind the Neck Presses
10 PVC Overhead Squats with pause


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

B. Build to a 1 RM Snatch


WOD

EMOM for 12 minutes:

A-8 Power Snatches @50%

B-10 Overhead Squats

C-Max Calorie Row in 30 seconds


*Use 1 Barbell.  Practice fast singles or touch and go reps on the Snatches.  It will be a very manageable weight. 

Overhead Squats should be unbroken, but 2 sets is ok in some cases as you have the entire minute.  If necessary, decrease the reps.  The Calorie row starts at the top of the minute. 


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FITNESS

FOR QUALITY

3 rounds:
20 Russian Twists
10 Empty Bar Goodmornings with 5 second negative
10 Lemon Squeezes with pause at bottom and top


WOD

5 Rounds:


Row 300m
40 Double Unders
20 KB Swings (53/35)


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Friday January 20, 2017

WARM UP
10m Bear Crawl
10m Reverse Crab Walk
10 Push Up Shoulder Taps
20 Pogo Hops
20 Toe Touches
30 second Pronated Hang


SKILL

5 rounds with 30 seconds rest:

In 30 seconds, 8 Push Ups+Max Double Unders

Pre-WOD

With an empty bar:
5 Strict Press
5 Push Press
5 Push Jerks


WOD

AMRAP in 10 minutes:


40 Double Unders
15 Burpees to 45# Plate
10 Shoulder to Overhead (115/75)


*Scale Double Unders down to a manageable amount to complete in about 45 seconds TOPS.  Shoulder to Overhead should be a weight you can manage for 10 unbroken. This is a shoulder intensive work out, so scale appropriately.  

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FITNESS


WARM UP
Row 15/12 Calories
10m Bear Crawl
10m Reverse Crab Walk
20 Toe Touches
10 Samson Lunges
20 Heidens
10 Ring Rows


Teams of 2:

EMOM for 30 minutes:

A-Row Max Calories in 40 seconds
B-20 Sit Ups

C-5 Rope Climbs
D-16 Box Step Ups
E-10 Burpee Box Jumps
F-Rest

*BOTH partners work on the same movement together.  One person works at a time.  Reps may be distributed any way. 

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Saturday January 21, 2017

FITNESS

WARM UP
10m Inch Worm Push Up
10m Duck Walk
10 Boot Straps
6 EIR (Elbow to Instep w/rotation)


WOD

AMRAP in 15 minutes:

20 Wall Balls (20/14)
15 KB Swings (53/35)
10 Burpees to 6” Target

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OPEN PREP Week 3

Warmup:
400m RUN
10m Samson Lunge
10 Beat Swings
20 Groiners
10 Inchworm Push-ups
10 Lemon Squeeze
10 V-Ups
10 Jumping Air Squats

WOD
(Taken from 11.5)

20 Minute AMRAP
5 Power Cleans (155/105)
10 Toes To Bar
15 Wall Balls
*each time the wall balls are NOT unbroken, you owe 10 calories on the assault bike post-workout.

This is a long workout and your pace is important.
Pre-WOD:
Do 1 round at a faster speed. Note how long it takes.
Figure out how much slower you need to go to maintain a solid pace for 20 minutes.
Ask your coaches for advice on this and for your approach individually.



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Sunday January 22, 2017


WARM UP
Row 15/12 calories
10 Crab Hip Taps
10 Squat Thoracic Rotations
10 Pike Shoulder Taps
30 second Supinated Hang

WOD

Teams of 2:
Partner 15.5 AMRAP

AMRAP in 12 minutes:

27-21-15-9
Calorie Row
Thrusters (95/65)

*One partner works at a time.  Fitness members use Double KB Thrusters (35/26).  If you complete the set of 9, that’s 1 round. Start again at 27.