Programming for May 15th through May 21, 2017

It has been a few weeks since Greg Tricola (45-59) and Hank Berger (60+) competed in the CrossFit Games Masters Online Qualifier. We would like to congratulate both men on their hard work throughout the Open and the Online Qualifiers. They are impressive athletes and are looked upto by many in our CrossFit Island Park commmunity. Hank finished 44th in the world in his age group. Greg finished 22nd in the world in his. Thank you to both Greg and Hank for their constant pursuit of excellence in the gym. We enjoy watching you compete!!

If you havent noticed, we have a nice new addition to our workout space. Thanks to Pat Mullaney for his time and skill to put up the outdoor rig. It will get A LOT of use in the warm weather.

This Monday 5/15 is the LAST day to order Murph gear to receive it in time for Memorial Day weekend.  Please order on www.instanttshirts.com/ala
SIGN UP FOR MURPH at the front desk. There is also a sign up sheet for food/drink to bring.

Please note:
There is no weightlifting class for the next four weeks. 


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Monday May 15, 2017

CROSSFIT
WARMUP:

Teams of 3
6 minutes on the bike
(increade rpm by 5-10 each turn on the bike)
-then individually-
10 squat thoracic rotations
10 groiners w/ pause
10 pvc pass throughs
10 pvc pause ohs

- squat clean warm-up-

WOD 1:
EMOM for 10 minutes
2 rounds of:
1 Squat clean RX(185/125)
2 Burpees over bar
 

WOD 2: 
5 minute AMRAP
Climb the ladder as high as possible
3 Over head squats (95/65) 
3 Pull ups
6 Over head squats
6 Pull ups
9
9
and so on... 

Rest 5 minutes repeat
*Start over for the second set, TRY TO BEAT IT!!

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FITNESS
WARMUP

500m row (heels down)
10 pvc pass throughs
10 pvc ohs
10 pvc thrusters
10 pvc v-ups

4 rounds for quality
7 thrusters (light weight)
7 high pulls each arm
7 strict press each arm
7 dips
7 strict pull-ups

WOD

3 rounds
500m row
10 alt db snatches
100m single arm overhead carry each arm

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Tuesday May 16, 2017

CROSSFIT
400m run
2 min assault bike
8 rounds of tabata alternating:
push-ups & air squats

WOD:
3 Rounds for max reps:
2 minutes max box jump overs (24/20)
2 minutes rest
2 minutes max sit ups
2 minutes rest
2 minutes max calories on assault bike
2 minutes rest


Jacked & Tan (Optional)

A)
Death by push-ups
minute 1- 1 push-up
minute 2- 2 push-ups
minute 3- 3push-ups
continue until you fail to complete the full amount of reps in the minute.

B)
3 sets
1 minute sandbag bearhug hold
(2 minute rest between sets)

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FITNESS
WARMUP
Bike "tug a war" debut
(winner stays on. everyone gets a turn)

EMOM 10
Odd- 10 push press (from the rack)
Even- 3-5 challenging box jumps

EMOM 21
A- 15 ground to overhead w/ a plate
B- MAX calorie bike
C- rest

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Wednesday May 17, 2017

CROSSFIT
WARM UP:
150m straight leg row
250m regular row
10 bottom half burpees
10 toe touches

5 Rounds for time: ALL OUT
5 Burpees to 6" target
10 Wall balls (20/14) 

-review short row sprint technique-

WOD:
6 Rounds for total burpees:
In 40 seconds
row 100m
in the remaining time complete as many burpees as possible

Rest 2:20 seconds between rounds

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FITNESS

WARMUP:

200m run
200m row
10 bottom half burpees
10m samson lunge
10 push-ups
10m broad jump

WOD

Minute 0-7
AMRAP burpees to a 6" target
(score= total burpees)

-rest 3 minutes-

Minute 10-20

ROW
30 seconds on
30 seconds off
(score= total calories)

-rest 3 minutes-

100 walking lunges not for time
(weight optional)

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Gymnastics (6pm only)

WARMUP:
3x30 sec L-hang off box
30 sec R/L leg box stretch
10 hollow snaps
10 straight leg sit-ups with pvc

Skill: Bar MU
Strength component: chin over bar pull-ups, c2b pull-ups with focus on elbows back, hips to bar with slight arm bend.
- Most people will experience a breakdown at hips to bar.
Drill 1: hips to bar on low bar and feet against box. Goal is to "float"
Drill 2: using floating action as transition on top of bar. Once chest and head are above bar do fast sit-up.
Box bar muscle ups: pick height that will challenge you
Bar muscle up attempts + strict pull-up + 1/2 turn to right mixed grip pull-up strict pull-up + 1/2 turn to left mixed grip pull-up.

WOD
10-9-8-7-6-5-4-3-2-1
Single Arm DB OHS (each arm)
Toes to Bar
Burpees to a plate


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Thursday May 18, 2017

CROSSFIT
WARMUP:
"Coach's Choice"
(10-12 minutes)

For quality:
Partition in any way:
20 Stone or sand bag to shoulder
30 Feet to rings
40 Perfect push ups 1 second pause at the top of each rep

WOD:
4 Sets: 
1 Minute max SOH (135/95) 
1 Minute max hang power cleans (same bar)
3 minutes rest


Jacked & Tan (Optional)

A)
4x10 hook grip deadlifts @55-65%
(jog 400m after each set as active rest)

B)
3x20 alternating db bicep curls
(rest 2 minutes between sets)

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FITNESS

WARMUP

"stick game"

WOD 1

AMRAP 10
10 kb swings (53/35)
10 box step ups (24/20)
10 air squats

-rest 5 minutes- 

WOD 2

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

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Friday May 19, 2017

CROSSFIT
WARMUP:
400m run
10m samson lunge
10 jumping air squats
20 push-up position shoulder taps
10 ring rows w/ pause
10 beat swings


EMOM for 10 minutes
pick a number and stick to it
Pull ups 5/7/9
Push ups 3/5/7

*Complete both movements in each minute

WOD:
14 minute AMRAP:
6 Box jumps (24/20) 
3 Squat clean thrusters (155/105) 
3 Muscle ups OR 7 Chest to bar

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FITNESS

WARMUP
400m run
400m bike

2 rounds for quality
20 single arm high pulls each arm
20 single arm presses each arm
20 double arm kb deadlifts
20 later box step ups (10 each leg)

Partner WOD

AMRAP 20
"I go you go" for rounds
7 pull-ups
7 burpees
7 box jumps
60m sprint (driveway down and back)

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Saturday May 20, 2017

WARMUP:
400m run
20 pike shoulder taps
20 sec pronated hang
20 v-ups
20 crossover to touches
20 sec wall facing handstand hold
20 suitcase deadlifts each side

WOD

For time:
200m single arm carry 70/53 (100m each arm)
-then-
6 wall walks
10 toes-to-bars
10 deadlifts (275/185)
6 wall walks
12 toes-to-bars
12 deadlifts
6 wall walks
14 toes-to-bars
14 deadlifts
6 wall walks
16 toes-to-bars
16 deadlifts
-then-
200m single arm carry 70/53 (100m each arm)

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Sunday May 21, 2017

EMOM 12
A- 12 unbroken kb swings
B- 12 alternating goblet lunges
C- max calorie row
D- rest

WOD
Partner "Harper"

23 Minute AMRAP
9 c2b pull-ups
15 power cleans (135/95)
21 air squats
400m run together with a plate.