Programming for January 23rd through January 29th, 2017

This week's programing!  The Open will be here before you know it, make sure to get signed up for our awesome team competition that will make those five weeks that much more awesome.

MONDAY
CROSSFIT
WARM UP
Row 15/12 Calories
10 Pike Shoulder Taps each arm
20 Toe Touches
10 Lemon Squeezes
10 Arch Rocks
10 Tuck Jumps
30 second Pronated Hang

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

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
8 Shoulder to Overhead (135/95)
8 Box Jumps (24/20)

-rest 5 minutes-

Part 2
21-15-9
Calorie Row
Kettlebell Swings (53/35)

-rest 3 minutes-

15-12-9
Calorie Row
Kettlebell Swings (70/53)

Part 3
3 rounds for Quality:
80m 1 Arm Farmer Carry each arm
10 Straight Leg Sit Ups
Accumulate 30 seconds in Ring Tuck/L-Sit

*Shoulder to Overhead should be unbroken to start.  Kettlebell Swings on Part 2 should be unbroken throughout.  Scale appropriately.  There will be a 6 minute time cap on each of the Part 2 work outs.  Everyone will start together after a 3 minute rest.  If you finish early, you get extra rest.  In larger classes, half will start with Part 2.  


FITNESS
WARM UP
Row 250m
10 Kossacks
10 Push Up Shoulder Taps
10 Squat Thoracic Rotations
10 Samson Lunges
30 second Pronated Hang

FOR QUALITY
3 rounds:
10 Weighted Kossacks (5 each)
12 1 Arm Thrusters (6 each)
10 Plate Overhead Walking Lunges

WOD
AMRAP in 12 minutes:
12 Wall Balls (20/14)
Row 250m
8 1 Arm Shoulder to Overhead (each arm 53/35)

TUESDAY
CROSSFIT
WARM UP
150m Straight Leg Row
10m Inch Worm Hollow Hold
10 Boot Straps
10m Elbow Instep Rotation
10 Jumping Air Squats
10m Straight Leg Swing

STRENGTH
Deadlift 4x12 @50-60%

Pre-WOD:
4 Pause Thrusters+4 Thrusters with empty bar
4 Pause Thrusters+4 Thrusters with working weight

*Pause Thruster=1 full second at bottom and 1 full second at top of each rep

WOD
AMRAP in 8 minutes:
3 Thrusters (95/65)
3 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
9/9, 12/12, 15/15…

*This is an open style, fast moving work out.  Thruster weight should be light and manageable for unbroken reps through most of the sets.  Have a plan of how you want to break up the later sets when you need to.  Expect your shoulders to be more tired than you think from the Burpees.  Don’t blow this one out early, as it is easy to get sucked into sprinting those short sets.  


FITNESS
WARM UP
10m Bear Crawl
10 Lemon Squeezes
10m Reverse Crab Walk
10 Boot Straps
10 Band Pull Aparts (Overhead+Front)

EMOM
A-7 1 Arm High Pulls
B-30 second Handstand Hold
C-5 Strict Toes to Bar/Knee Raises/Leg Lifts

WOD
AMRAP in 9 minutes:
5 Pull Ups
10 Box Jumps
15 Sit Ups



WEDNESDAY
WARM UP
3 rounds for Quality:
12 Upright Rows (Barbell or Kettlebell)
5 Weighted Kossacks (each side)
30 second Supinated Hang
 


SKILL:
Chest to Bar Pull Ups

10 minutes of practice:
Beat Swings
Strict Banded Chest to Bar Pull Ups*
Beat Swings with hips as high as possible
Regular Kipping Pull Ups as high as possible
Kipping Chest to Bar (focus on pushing away to cycle)
Butterfly kips (small circles)
Butterfly Pull Ups as high as possible
Butterfly Chest to Bar

*Do not hesitate to work on high reps of Strict Chest to Bar Pull Ups.  If you already know how to kip, this is the most effective way to get better at Chest to Bar.  Build the strength through the full range of motion. USE A BAND.  

WOD
Row 500m
-then-
3 rounds:
50 Double Unders
30 Wall Balls (20/14)

*Can you go unbroken?  If not, know how you want to attack each movement.  If that’s manageable, push the pace on the row.  You should be spending 1 minute MAX with the jump rope, so scale as needed.  Remember, if you don’t think you’re able to do 20 Wall Balls unbroken when fresh, then the ball is too heavy.  If you are looking to practice your Open standard, think about decreasing the reps (or ladies may use a 9” target).




FITNESS
WARM UP
1 minute Jump Rope
10 Quadraped Thoracic Rotations
10m Lunge w/twist
10m Inch Worm + Hollow Hold
10 Pause Air Squats
30 second Squat Hold

FOR QUALITY:
3 rounds:
10 Suitcase Deadlifts each side
3 Turkish Get Ups each side
30 second Side Plank each side

WOD
5 rounds:
30 Double Unders
20 Air Squats
10 KB Swings (70/53)

THURSDAY
CROSSFIT
WARM UP
10m Lunge w/Twist
10 Squat Thoracic Rotations
10m Inch Worm Yoga Push Up
20 Toe Touches
10 Jumping Lunges
10 Jumping Air Squats

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Clean Pull Unders
5 Full Cleans

STRENGTH
A.3 sets on coach’s cue:
1 Clean Lift Off
+1 Pause Clean
+1 Clean

B.  Build to a 1RM Clean

WOD
AMRAP in 10 minutes:
5 Power Cleans @50%
10 Front Rack Lunges
20 Sit Ups

The cleans will be moderate, so singles or touch and go are an option.  The fight in this work out will be to complete the lunges unbroken.  Be sure to breathe between each rep and fight for 10 each time.  If you are particularly week with lunges, you may need to scale the weight down or grind it out in 2 sets, but the goal is to be unbroken throughout.  


FITNESS
WARM UP
Row 10 Calories
6 Elbow to Instep w/Rotation
5 Inch Worm Push Ups
10 Boot Straps


E2MOM for 8 minutes
Row 10 Calories
8 Burpees Over Rower

WOD
EMOM for 18 minutes:
A-30 seconds Max Calories Assault Bike
B-1 Arm Carry 20m each arm (70/53)
C-16 Box Step Ups
D-30 second Plank Hold
E-30 seconds Max Wall Balls (20/14)
F-Rest

FRIDAY
WARM UP
SKILL
Ring Muscle Ups
EMOM for 5 minutes:
1-5 Ring Muscle Ups

EMOM for 5 minutes: 

1-5 Ring Muscle Ups

*This week we will work with PRESSING bias.  This means for those of you who do not have Muscle Ups, the focus will be on the DIP.  You can also work on static holds at the top or bottom of the rings.  This means NO ring rows or pull ups.  If you’re working transitions, try starting with the rings at your chest as opposed to the bottom of a ring row.  


Scale options:
Ring Dips
Ring Push Ups
Box Dips
Muscle Up Negatives
Ring Transitions with dip on low rings
Banded Ring Transitions with dip on low rings
Bottom of Ring Dip Holds
Top of Ring Dip Holds
Russian Dips
Ring Swings
Jumping Muscle Ups
Muscle Ups
Strict Muscle Ups

WOD
EMOM for 18 minutes: 
A-15/12 Calories Assault Bike
B-2 Arm Farmer Carry 40m (2x70/53)
C-15 second Side Plank each side
D-30 seconds Max Handstand Push Ups
E-30 second Pronated Hang
F-Rest

*Scale calories on the bike down as necessary to be done in around 45-50 seconds.  Carries will be 10m shuttles and should be unbroken or close to it.  The static holds (plank and hang) will probably surprise you with how taxing they will be under fatigue.  HSPU can be scaled to:

1-2 abmats
Box Pike HSPU
Floor Pike HSPU
Double KB/DB Push Press



FITNESS
WARM UP
2 rounds:
Row 200m
10 T Push Ups
10 Ring Rows
5 Inch Worm Push Ups
30 second Supinated Hang

WOD
Teams of 3:
Every 2 minutes for 24 minutes:
Partner A-Row 300m+AMRAP Burpee Box Jumps (24/20)
Partner B-4 Rope Climbs
Partner C-Rest

*Scale row distance and number of rope climbs as necessary.  Rope climbs can also be scaled to 8 Strict Pull Ups or 8 Ring Rows at high level of difficulty.


SATURDAY
FITNESS
WARM UP
Row 15/12 Calories
-then 2 rounds-
10 Boot Straps
10 Kossacks
10 Air Squats
10m High Knees
10m Side Shuffle each way
10m Butt Kicks
10m Karioka each way

EMOM for 15 minutes:
A-12 KB Swings (53/35)
B-6 1 Arm Waiter’s Squats each arm (53/35)
C-30 seconds Max Calorie Row

*This will be fun.

-----
Open prep week 4

Warmup:
400m Run
10 Beat Swings
10 Squat Thoracic Rotations
10 Push-Ups + Shoulder Tap
20 Groiners
10 Ring Rows With A Pause

Empty Bar after explaining the WOD:
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters  

This week's open prep is taken from Coach Ben Bergeron's "Beep Test"

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a wide spectrum. This means size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of air-dyne). Now no test is perfect, and if there is any bias it would be to shorter athletes.  
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of lung capacity, recovery speed and self discipline remain in the game.

The beep test is every minute on the minute until failure of:
We are making it every 90 seconds.
7 Thrusters (75/55)
7 pull-ups

7 burpees

You can also scale the rep count as needed.
5's, 6's, 5/6/7, 4/5/6
These are options.
Our goal is 8+ rounds!


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SUNDAY

WARM UP
Row 300m
10m Inch Worm Hollow Hold
10 Boot Straps
10 1 Leg Toe Touches
10 Lemon Squeezes
10 Arch Rocks
10 Tuck Jumps

WOD
AMRAP in 17 minutes
Teams of 3:  
Partner A-10 Box Jump Overs (24/20)
Partner B-Row 300m
Partner C-10 Deadlifts (225/145)

All three movements must be completed before any partner moves on to the next movement.  1 round is completed when all 3 partners have completed all 3 movements.  SCALE THE DEADLIFT WEIGHT to something you do unbroken for 10 without question.  You do not have to go unbroken in the work out, but this is not intended to be a heavyweight.