Programming for March 6th through March 12, 2017

Chris Toffelo getting his first muscle up during 17.2 Photo: Shaun Cleary @supercleary

Chris Toffelo getting his first muscle up during 17.2
Photo: Shaun Cleary @supercleary

17.2 Scores must be entered by 7:59PM Monday night. Coach Rob can validate them after that time so be patient if you don't see your score on the leadboard immediately after you enter it.
Saturday's open turnout was great! We had 67 athletes take on 17.2 and the energy in the gym was incredible. Let
's keep it up leading into week 3.

IMPORTANT:
We would like to give you all a reminder to please be on time and prepared for class.
This means being ready for the warmup portion and not playing catch-up. 
It holds up the flow of class at times, especially in the larger classes.
We also appreciate the attentiveness and respectfulness to our coaches as they are teaching and explaining the program. Thank You!

-----
Monday March 6, 2017


CROSSFIT
WARM UP
Row 20/15 Calories
10m Inch Worm Boot Straps
20 Cross Over Toe Touches
10m Bear Crawl
10 Lemon Squeezes
10 Arch Rocks
10m Broad Jump High Jump

STRENGTH
Deadlifts:
4x16@35%

*1 minute rest between sets

We have improved our muscular endurance and stamina over the last few months pulling from the floor, which helped us survive 17.1 and will continue to serve us as we see Deadlifts and Olympic Lifts looming in the upcoming Open work outs.  We'll now spend the last few weeks of the Open fine tuning this and adding the breathing component by shortening the rest.  These sets should absolutely be unbroken, touch and go, but at a steady and controlled pace.  Use double overhand grip as long as possible.  

WOD
EMOM for 16 minutes:
A-15 Kettlebell Swings (53/35)
B-15 Sit Ups
C-10 Box Jumps+Row Max Calories in remaining time
D-Rest
*Swings should be unbroken throughout.  Optional scale up to GHD Sit Ups, but watch your volume if you are not used to them.   For first timers, 8 per round is sufficient.  Be quick on the Box Jumps and go hard on the rower.  Your score is total Calories.   

FITNESS
WARM UP
10m Inch Worm Hollow Hold
10 Squat Thoracic Rotations
10m Elbow Instep Rotation
10 Kossacks
10m Broad Jump High Jump

FOR QUALITY
3 rounds:
5 Lateral Box Step Ups each leg
10 1 Arm Sumo Deadlifts each arm
5 Rotational Ball Slams each side
30 second Supinated Hang

WOD
AMRAP in 10 minutes:
5 Kettlebell Swings (53/35)
5 Wall Balls (20/14)
5 Box Jumps (24/20)
10 Kettlebell Swings
10 Wall Balls
10 Box Jumps
15/15/15, 20/20/20 etc.

-----
Tuesday March 7, 2017

CROSSFIT
WARM UP
15/12 Calories Assault Bike
10 Squat Thoracic Rotations
5 Inch Worm Push Ups
30 second Supinated Wrist Stretch
10 Pause Air Squats

With an empty bar:
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters with pause at top and bottom
5 Thrusters with pause half way up
5 Thrusters

IWT
Part 1
3 rounds with 2:00 rest
AMRAP in 2:00
3 Thusters
3 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
9/9, 12/12, 15/15 etc

*Start from 3 each round.  Score is total reps.

-Rest 5 minutes-
Part 2
3 rounds with 1:30 rest
In 1:30:
15/12 Assault Bike Calories
Max Wall Balls in remaining time (20/14)

*Shoot for 1 unbroken set on Wall Balls.  The faster you go on the bike, the more time you will have with the ball.  Score is total Wall Balls.

Part 3-
3 rounds for Quality:
5 Lateral Box Step Ups each leg
10 1 Arm High Pulls each arm
50m 1 Arm Carry (Full lap around the whole rig.  Shorter= try to go heavier than usual)

-----
FITNESS
WARM UP
Row/Bike 2 minutes
10m Inch Worm Push Up
10 Y Wall Slides
10 Push Up Shoulder Taps
10 Ring Rows

FOR QUALITY
10 Upright Rows
60m 1 Arm Overhead carry each arm
15 second Bottom of Push Up Hold
5-10 Push Ups
15 second Top of Push Up Hold

WOD
500m Row
400m Assault Bike
30 Burpees
20 Double KB Shoulder to Overhead
10 Pull Ups

-----
Wednesday March 8, 2017

WARM UP
20 minutes for Quality:
30 second Double KB/DB Overhead Hold (Dumbells are more challenging)
10 sec 1 Arm Hang
5 Push Ups with 5 second Negative (Rings Optional)
8 1 Leg Deadlifts each leg

SKILL
EMOM for 8 minutes:
Choose two movements to alternate through.

1-5 Ring Muscle Ups
5-10 Handstand Push Ups
5-10 Chest to Bar Pull Ups
30 seconds of Double Unders/Practice

*If you have Ring Muscle Ups, do them in the WOD.  If you don't, get your ring work in the EMOM and use Chest to Bars as your scale in the WOD.  For Double Unders, this is a good opportunity to practice the drills/interventions we have gone through the past few weeks.  Be aware that there will be Double Unders in the WOD.

WOD
AMRAP in 7 minutes:
50 Double Unders
5 Ring Muscle Ups

*Scale Ring Muscle ups to a HIGH DIFFICULTY Pull Up.  You might be doing singles by the end.  The first set of 5 should be challenging.

-----
FITNESS
WARM UP
10 Boot Straps
10 Reverse Samson Lunges
10 Pause Air Squats
20 Pike Shoulder Taps
10 Arch Rocks
10 Lemon Squeezes

EMOM for 12 minutes:
A-5 Weighted Box Step Ups each
B-16 Jumping Lunges
C-30 second Squat Hold

WOD
AMRAP in 13 minutes:
8 1 Arm Thrusters each arm (35/26)
10 Box Jump Overs
20 Sit Ups

-----
Gymnastics (6pm ONLY)

Warm-Up:
30 sec reverse plank hold
30 sec seal stretch
5 wall bridges from box
5 bridge ups

Skill: Back Walkover
Step 1: Bridge
-       Lay with back on ground and feet on box against wall. Palms should be facing ground.    Arm positioning is the same as a front rack position.
-       Bridge butt up, then straighten out arms.
-       Walk hands out and walk feet down box or wall.

Step 2: Kick Over
-       From bridge (on ground or using box), slowly bring one leg off ground and balance it overhead. Hold this position for 5 seconds and then switch legs.
-       With a spotter bring leg overhead and to ground.

Step 3: Put it all together in one fluent movement!

Ring Complex: EMOM 6
3 beat swings + 2 hips to rings + 1 muscle up
If you don't have MUs scale to MU attempts or banded ring MU after completing first 2 parts of
complex

WOD:
10 to 1
Burpee box jumps
Wall walks

-----
Thursday March 9, 2017

CROSSFIT
WARM UP
With a PVC:
10 Snatch Grip Deadlift to Pass Throughs
10 Rotations each way
10 Pause Overhead Squats
10 Squat Pass Throughs
10 Behind the Neck Push Press
10 Behind the Neck Push Jerks
10 Snatch Balance
With an empty bar:
5 Snatch Lift Offs
5 Muscle Snatch
5 Snatch Pull Unders
5 Pause Snatch
5 Full Snatch

STRENGTH
A. 3 sets on coach's cue:
1 Snatch Lift Off+
1 Pause Snatch+
1 Snatch Pull Under+
1 Full Snatch
B. Every 30 seconds for 7 minutes:
1 Full Snatch @75-80%

*Building on 2 weeks ago, continue to work towards conistency and better technique.  If you were 100% last time, feel free to increase slightly.  The lifts in this structure have looked excellent and it gives great coaching opportunties as well.  We will get back to building these lifts after the Open.  For the next few weeks, its about fine-tuning and perfecting what we have built over the last few cycles.

WOD
In 10 minutes:
1000m Row
-AMRAP in remaining time-
8 Hang Power Snatch (95/65)
8 Burpees to 6"
16 Sit Ups

-----
FITNESS
WARM UP
EMOM for 9 minutes:
A-30 seconds Max Ring Rows
B-30 second Pronated Hang
C-30 seconds Max Double KB Push Press

WOD
5 rounds:
Row 300m
10 Burpees Over Rower
3 Rope Climbs

-----
Friday March 10, 2017
CROSSFIT
17.3 Warm Up, Standards, Strategy and Run Through

WOD
EMOM for 12 minutes:
A-60m 2 Arm Carry (70/53 x 2)
B-30 seconds Max Assault Bike Calories
C-7 1 Arm DB Shoulder to Overhead each arm (50/35)
D-Rest

*If you are focused on the Open, use this as recovery at 50-75% or just do the Warm Up, Run Through and hit a Performance Care Segment instead.  

-----
FITNESS
WARM UP
3 rounds:
Partner A-Bike 1:00
Partner B-10 Inch Worms
Partner C-10 Arch Rocks

As a team for 2 minutes:
Lunge Position Ball Slams Partner Style (switch legs at 1 minute mark)

Teams of 3:
WOD
E2MOM for 20 minutes:
A-25/18 Assault Bike Calories
B-20 KB Swings (53/35)
C-Max Sit Ups in 1 minute*
D-1 minute Plank Hold

Score is Total Sit Ups

-----
Saturday March 11, 2017
17.3 HEATS BEGINNING AT 8:30!
Remember to get us time constraints and requests, let us know you're not coming if you're on a team, or if you are coming and are not on a team during the week.  USE THE SIGN UP SHEET AT THE DESK.  Arrive at the start or at least 1 HOUR before your scheduled heat time.  

-----
Sunday March 12, 2017
TBA based on 17.3