Programming for December 4th through December 10, 2017

Athletes: Gilee Herscho & Colin Elder Photo: @supercleary

Athletes: Gilee Herscho & Colin Elder
Photo: @supercleary

Our Holiday Party is in less than two weeks!!
December 16th from 8pm-11pm @ Das Biergarten
If you have yet to pay, please bring that in ASAP.
The price is now $55 per person. 

Please visit the Member Spotlight page to read up on our

November Athlete of the Month - Randi Shelowitz.


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Monday December 4, 2017


CROSSFIT & FITNESS
WARMUP:
6 Sets
20 sec assault bike (85%)
40 sec rest

2 Sets
60 sec Top of Push-Up Plank Hold
10 Beat Swings
10 Waiter Squats

Push-Up Practice: (keeping good position)
2 Sets
20 seconds top of the push-up hold
20 seconds bottom of the push-up hold

In pairs watching each other to keep good position,
4 sets each
15-20 Perfect Push-Ups

1 Set (bar on the j-cups at mid thigh)
Max UB Modified Push-Ups (everyone does this)

WOD (T)
For Time:
Every 75 Seconds until failure
5 Thrusters (75/55)
5 Pull-Ups
5 Burpees

*If you complete 10 rounds, add a rep for each movement.
*If you complete rounds 11-15 at 6's, continue with 7's.



INTENT:
Our push-up practice continues as we will have a push-up test next week to see our
progress over the last 5 weeks. Even though we aren't going to continuously have
this in the weekly program, I encourage you to take 10-15 minutes to practice at home.
Our interval workout today is a take off of the Bergeron Beep test. This is a great tool
to test endurance and recovery. These are two focuses we will lean on as we prepare
for the open. Today we are training strength, cardio endurance, stamina, speed,
and flexibility.


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Tuesday December 5, 2017

CROSSFIT
WARMUP:
2 Sets
2 Minute Row (20-25 SPM for first | 25-30 SPM for second)
- rest 3 minutes-
*Use the Curve Graph to help keep good strokes*


STRENGTH: Back Squats
10 Minutes to work upto a heavy single for the day.

then 10 minutes to complete:
3x5 @65%
- 1 minute rest between sets

WOD (C)
2K Row for time

- rest 5 minutes -

10 Laps Single Arm Farmer Carry (5 each arm)

INTENT:
We will begin a back squat cycle that will take up through January and keep our
squat strength up for the CrossFit Open. The heavy single you're working upto today
is not necessarily your true 1RM but stay with this number.
You have been preparing for this 2K Row test and most of you had no idea.
Go hard. Get after it. PR. Make it count. It is 6-8 minutes of discomfortable. You will
recover within minutes. Leave nothing out there.
Today we are training power, speed, strength, stamina, cardio endurance, and
coordination.

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FITNESS
WARMUP:
2 Sets
2 Minute Row (20-25 SPM for first | 25-30 SPM for second)
- rest 3 minutes-
*Use the Curve Graph to help keep good strokes*


STRENGTH: Back Squats
Work upto a 3RM for the day.

WOD (C)
2K Row for time

- rest 5 minutes -

10 Laps Single Arm Farmer Carry (5 each arm)

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Wednesday December 6, 2017

CROSSFIT
WARMUP:
3 Minute Bike Keeping a 65/55 RPM

20m Crab Walk
20 Single Arm High Pulls each
20 Single Arm Presses each
10 Turkish Sit-Ups each


STRENGTH - Cleans

Every 30 seconds for 5 minutes
1 Muscle Clean

Directly into,
Every 30 seconds for 5 minutes
1 Power Clean


WOD (T)
For Time:
40 Calorie Bike
60 V-Ups
40 Power Cleans (135/95)

- rest 5 minutes-

Accumulate 3 minutes in a supinated hang


INTENT:
Many of you began to understand the warmup from last week's 5 min one.
Today we use it to prepare for the workout. If you hold this same pace from warmup
to workout, you will be able to go right into the next movement.
The muscle cleans in the strength should not be heavy. The point of doing these is to
drill speed and bar path. We can use heavier weight but not max for the power cleans.
The power cleans in the workout can be performed in singles but be discplined to
stay at the bar. Today we are training power, speed, strength, stamina, flexibility,
balance and coordination.

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FITNESS
WARMUP:
3 Sets
2 Minute Bike Keeping a 65/55 RPM
15 Single Arm High Pulls each side
15 Single Arm Presses each side
10 Turkish Sit-Ups each side


WOD
5 Rounds
10 Medball Cleans (20/14)
10 Medball Sit-Ups
10 Wall Balls
10 Burpees

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Gymnastics (6pm only)


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Thursday December 7, 2017

CROSSFIT
WARMUP:
2 Sets
Row 3 Minutes Heels Down @27-33 SPM
- rest 2 minutes -

10 Toe Touches
10 Single Legs Deadlifts each leg
10 Kossaks
10 Tuck Jumps

STRENGTH: Deadlifts & Box Jumps

10 reps @40%
5 Box Jumps w/ step down (30/24)
- rest 2 minutes -
10 reps @50%
5 Box Jumps w/ step down
- rest 2 minutes -
10 reps @60%
5 Box Jumps w/ step down

WOD (T)
100 Double Unders
80 Russian KB Swings (53/35)
60 Weighted Step Ups (30 each leg)
40 Calorie Row
20 Toes to Bar


INTENT:
Our strength is three supersets. Stick to your true numbers and the rest time.
The workout is chipper style. The swings should be done in as few sets as
possible. Can you go unbroken? The same weight is prescribed for the
steps ups. If your form is compromised on the step ups, decrease your weight.
Today we are training strength, power, endurance, balance, coordination, speed,
and stamina.

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FITNESS
WARMUP:
2 Sets
Row 3 Minutes Heels Down @27-33 SPM
- rest 2 minutes -


EMOM 12
Odd: 10 Double KB Suitcase DL
Even: 30 sec of Box Jumps w/ step down


WOD (T)
100 Double Unders
80 Russian KB Swings (53/35)
60 Weighted Step Ups (30 each leg)
40 Calorie Row
20 Toes to Bar

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Friday December 8, 2017

CROSSFIT
WARMUP:
EMOM 15
A- 30 Sec Bike
B- 10 Hang DB Snatches each arm
C- 30 Sec of Air Squats

STRENGTH - Snatch

Every 45 Seconds for 12 Rounds
1 Squat Snatch @70%

WOD (T)
5 Rounds
10 Hang Power Snatches (75/55)
10 Overhead Lunges
2 Rope Climbs (no jumping)


INTENT:
Many of you tested your 1RM snatch during the lift-off. Please do not go above 70%.
Drilling "heavier" weight and being consistent with percentages is very important and
will make us better as the movement. For the workout, try to stay unbroken through
both barbell movements before moving to the rope climbs.
Today we are training power, speed, strength, coordination, balance, stamina, and
agility.

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FITNESS
WARMUP:
20/15 Calorie Bike
20 Single Arm High Pulls (each)
20 Single Arm Strict Press (each)
40m Single Arm OH Carry (each)
40m Single Arm Farmer Carry (each)

Strength:
50 Empty Bar Strict Press
every time you break, complete 10 air squats

PARTNER WOD
"I go you go rounds"
5 Rounds each
10 Alt DB Snatches
10 Jumping Lunges
2 Rope Climbs (no jumping)


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Saturday December 9, 2017

WARMUP:
Every 20 sec for 5 rounds,
3 Burpees
5 Air Squats

2 sets
10m crab walk
10 push-ups + shoulder taps
10m duck walk
10 squats thoracic rotations

WOD
6 Rounds
20 Wall Balls (20/14)
20 Hang Power Cleans (95/65)
20 Burpees

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Sunday December 10, 2017

WARMUP:
In pairs complete 3 rounds each
P1 - 250m Row
P2 - 5 Single Arm Ring Rows each arm
10 Samson Lunges


Rope Climb Technique and Practice
If you have the skill, work on some speed of bounding rope climbs.


PARTNER WOD
AMRAP 20
Row 1000m
100 Goblet Lunges (53/35)
100 Russian KB Swings (53/35)
10 Rope Climbs (no jumping)