Programming for February 27th through March 5, 2017

The moment you finish 17.1 ... Athlete: Gregg Audiffied Photo: Shaun Cleary

The moment you finish 17.1 ...
Athlete: Gregg Audiffied
Photo: Shaun Cleary

We had a great turnout for 17.1 on Saturday. A view late additions are being added to teams and those updates will be up Tuesday or Wednesday along with week 1 scoring.
If you have yet to do 17.1 and still wish to, you can do it Monday between 7am-830am as well as between 12pm-430pm. (A coach is not guarenteed to be available to judge, so make sure you can get someone to judge you.)

IMPORTANT:
YOU must submit your own score to games.crossfit.com
You have until 7:59pm Monday night to submit them.
We are not responsible for that. Coach Rob Moloney will make sure all the scores are validated.


If you have not registered or taken the judges course and still wish to, you have until 7:59pm Monday night (2/27) to do so. This is also the deadline to add yourself to the "CrossFit Island Park" team on the games website.

If you have any questions about the Open in general, contact Coach Rob Moloney at
rob@activelifeathletics.com

STAY TUNED MID-WEEK FOR THE ANNOUNCEMENT OF OUR FEBRUARY SPOTLIGHT ATHLETE.

-----
Monday February 27, 2017

CROSSFIT
WARM UP
Row/Bike/Run 2 minutes
5 Sciatic Nerve Floss each leg
5 Cat Camel
5 Plank to Down Dog
5 Pause PVC Overhead Squats
30 second Supinated Hang
10 Samson Reverse Lunges
10 Squat Thoracic Rotations
10 1 Arm Pause Thrusters each arm

STRENGTH:
Front Squats
4x14@60%

WOD
4 rounds:
14 Thrusters (95/65)
12 Chest to Bar Pull ups
10 Alternating Box Step Ups (5 each)

*This is a relatively fast work out.  Try to stay unbroken on the Thrusters.  Have a plan for the Chest to Bar Pull Ups, whether it is unbroken, singles, sets of 4, sets of 6, etc.  This will be a good test to see how you should handle them for the Open.  

-----
FITNESS
WARM UP
2 rounds:
400m Assault Bike
10 beat swings
10 inch worms
20 samson walking lunges

 12 min EMOM
A-15 Russian KB swings (70/53)
B-400m Assault Bike
D-rest

WOD
2 rounds:
50 Double Unders (100 singles)
40 air squats
30 situps
20 Calorie Row
10 pull ups

-----
Tuesday February 28, 2017

CROSSFIT
WARM UP
Row 20/15 Calories
10 Boot Straps
20 Crossover Toe Touches
10 Lemon Squeezes
20 Bird Dogs

With an empty bar:
10 Slow Goodmornings
5 Straight Leg Supinated Deadlifts (5 second negative)
5 Deadlifts with pause at knee
10 Deadlifts

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
8 Deadlifts (225/145)
8 Lateral Burpees Over the Bar

-Rest 5 minutes-

3 rounds with 1:30 rest:
In 1:30
20 1 Arm Swings (53/35)
Row Max Calories in remaining time

Part 3
3 rounds for Quality:
80m 1 Arm Carry
15 Upright Rows (KB or Barbell)
30 second Handstand Hold
30 second Pronated Hang

*On Part 1, the Deadlift weight should be manageable to do unbroken if desired with out question.  Burpees ARE LATERAL!  We did plenty of Box Facing Burpees in 17.1, and we will get back to practicing Bar Facing in the following weeks.  We want to move in all planes, so today we will go sideways.

On Part 2, Swings should be unbroken.  Same structure and expectations as the last few weeks on the bike.  Finish the work, get on the rower and go.

-----
FITNESS
WARM UP
2 Rounds:
10 Arm Circles each way
10 Kossacks
10 Toe Touches
10 Reverse Lunges each leg

FOR QUALITY
4 Rounds:

8 Strict Chin Ups
30 sec handstand hold
12 Hollow rocks

8 Single Arm High Pulls each arm

 AMRAP in 10 minutes:
10 Toes to Bar
10 Box Jumps (24/20)
10 Wall Balls (20/14)

-----
Wednesday March 1, 2017

CROSSFIT
WARM UP
3 rounds for Quality:
10 Weighted Kossacks
20 second Top Ring Support Hold (If you have muscle ups go to high rings and hit a muscle up between the holds)
20 second Bottom Ring Support Hold
5 Rotational Ball Slams each side

EMOM for 8 minutes:
Choose two or more skills you want/need to work on and alternate them through the EMOM.  Keep in mind we will be doing Handstand Push Ups in the WOD as well.
  
Ring Muscle Ups 1-5 reps
Bar Muscle Ups 1-5 reps
Chest to Bar Pull Ups 5-10 reps
Pull Ups 5-10 reps
Toes to Bar 5-10 reps
Handstand Push Ups 5-10 reps

Use the scale options we have used in past weeks including:
Banded Strict Pull Ups/Chest to Bars mixed with Beat Swings
Toes to Dirty South Bar
Knee/Straight Leg Raises
Knees to Elbows
Ring Rows/Ring Dips
Ring Transitions (banded/floor/elevated)
Jumping Bar/Ring Muscle Ups
Abmat HSPU
Pike HSPU
Double KB Push Press

WOD
EMOM for 12 minutes:
A-18/14 Calories Assault Bike
B-12 Handstand Push Ups
C-Max Double Unders in 40 seconds
D-Rest

*While Double Unders will be your score, this WOD is equally focused on HSPU and pushing the pace on the Bike.  The Calories have increased, but should still be manageable in under 50 seconds.  Scale HSPU appropriately.  You may decrease the reps to get practice at RX HSPU if you are Open standard focused.  Athletes with better HSPU may also scale up to deficit if the volume is easy.

-----
FITNESS
WARM UP
200m Row
30 second Front Plank
200m Row
15 second Side Plank each
200m Row
30 second Hollow Hold
200m Row
30 second Arch Hold

FOR QUALITY
15 minutes:
20 Lateral Band Step Overs
30m Single Arm Overhead Carry each arm
5 Ring Rows with 5 seconds negative
5/5 Kettlebell Suitcase Deadlifts

WOD
600m Row
21 KB swings (53/35)
21 burpees
400m Row
15 KB swings
15 Burpees
200m Row
9 KB swings
9 burpees

-----
Gymnastics (6PM ONLY)

Warm Up:
Partner PVC pipe shoulder stretch
30 sec PVC pike stretch
30 sec Wrist stretch
30 sec frog stretch

Skill:  Press Handstand
-       Press to headstand
 Working on shoulder positioning in relationship to hips
-       Load up shoulders without them collapsing.
10 x straddle press with hips up and head through *use band if necessary
10 x straddle press with feet leaving ground
-       Ball drag to straddle press
-       Press to handstand with butt against wall
-       Press to handstand with shoulders and upper back against wall.*use plates under feet if necessary. Create a tripod position at at incline.
Begin with hands a foot away from wall and try to move them closer each time.

Core Work:
Complex (5 sets) Goal is to do movements as strict as possible
Single leg t2b right leg
Single leg t2b left leg
T2b
Reverse stalker L

WOD:
AMRAP 12
Buy In: 20 HSPUs (scale up to deficit)
In Remaining Time:
10 MU transition push-ups
Rower HS around the world
10m forward roll to burpee tuck jumps

-----
Thursday March 2, 2017

17.2 ANNOUNCEMENT NIGHT!

CROSSFIT
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10 1 Leg Toe Touches
20 Groiners
10m Forward Crab Walk
10m Broad Jump High Jump

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

STRENGTH
A. 3 sets on coach's cue:
1 Clean Lift Off+
1 Pause Clean+
1 Clean Pull Under+
1 Full Clean

B Every 30 seconds for 7 minutes (14 reps)
1 Full Clean@75%

PRE-WOD:
10 PVC Pass Throughs
10 PVC Rotations
10 Pause Overhead Squats
10 Squat Pass Throughs

*Build to working OHS weight

WOD
3 rounds alternating with a partner
In 2 minutes:
30m 1 Arm Carry each arm (70/53)
25 Sit Ups
Max Overheard Squats (115/75)

*Carries outside if weather permits, or shuttle style otherwise.  If you are able to easily run with the KB, dont be afraid to scale up the weight.  You should be getting 1 unbroken set of Overhead Squats. 

-----
FITNESS
WARM UP
10m Bear Crawl
10m Reverse Crab Walk
10m Elbow Instep Rotation
10m Reverse Samson Lunge
10m Side Shuffle
10m Karioka
30 second Supinated Hang

FOR QUALITY
3 rounds:
10 1 Arm Strict Press each
80m 1 Arm Carry
3 Turkish Get Ups each side

WOD
AMRAP in 11 minutes:
12 1 Arm Thrusters (53/35)
30 Double Unders
2 Rope Climbs


-----
Friday March 3, 2017
CROSSFIT

17.2 Warm Up, Standards, Strategy and Run Through

WOD
In 10 minutes:
Row 1000m/Bike 2000m
10 Box Jumps
10 Burpees
10 Ground to Overhead (45/25# Plate)

-----
FITNESS
WARM UP
Row 200m
10m Inch Worm Push Up
10 Pause Air Squats
20 Toe Touches
20 Groiners
10 Tuck Jumps

TEAMS OF 4
EMOM for 20 minutes:
A-Row 200m
B-10 Box Jumps (24/20)
C-Max Burpees
D-Rest

-----
Saturday March 4, 2017

17.2 Heats beginning at 8:30. 
Heat assignments will be coming to you Friday afternoon/evening.

If you need a specfic Heat time, are on a team and won't make it, or are not on a team but plan on coming, MAKE SURE TO NOTIFY US VIA THE SIGN UP SHEET AT THE DESK DURING THE WEEK.

ARRIVE 1 HOUR EARLY before your Heat starts.  Ideally, we would like to have everyone here at 8:30 to help with judging and cheering on your teammates and friends.  

-----
Sunday March 5, 2017
TBA based on 17.2