Programming for June 12th through June 18, 2017

Athlete: CariAnn Dixon Photo: @supercleary

Athlete: CariAnn Dixon
Photo: @supercleary

Sunday Funday was a great day! The energy in the gym was phenomenal. This is what creates the atmosphere we all love to train in.

You will notice the letters (T) and (C) next to some days on the blog.
I am doing this for your mental approach to the daily workout. 
Too often, I see athletes sizing up other on the whiteboard and seeing scores to beat. 
Not everyday is a day to throwdown and compete. In fact, most aren't. You body has the stresses of everyday life already. Add the stress of trying to PR everyday or be the best every single day. That will set you up for those times when you feel "beat up" or "run down", or down right injured. (T) is for training days and (C) is for compete days. Take training days for what they are. Move well and with intent. Try different approaches (such as lighter and unbroken) or focus on how you breathe through the movements. Compete days are an opportunity to go after it and give it your all. There will be practice days as well and you will mostly see them with quality work and pre-wod warm-ups.
If you would like to hear more about this, please see Coach Rob Moloney.

 

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Monday June 12, 2017

CROSSFIT (T)

WARMUP:
3 ROUNDS FOR QUALITY
Bike 15/10 calories (80%)
12 High Pulls each side
12 Single arm thrusters (6 each side)
20 sec bar hang
60m single arm carry each arm

 

WOD 

For Time:
30 Bar Facing Burpees
400m Run
15 Power Snatches (115/75)
800m Run
15 Power Snatches
400m Run
30 Bar Facing Burpees

*Barbell should be at a weight you can cycle touch n' go no more than 2 sets.

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FITNESS

WARMUP:

EMOM 12
A- Bike Sprint 30 sec
B- Row Sprint 30 sec
C- 20 sec supinated hang

WOD

Buy in:
200m Double Arm Farmer Carry

Then:
30-20-10
Burpees
Single Arm Thrusters
400m Run

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Tuesday June 13, 2017

CROSSFIT (C)

WARMUP:
200m run
10 samson lunges
20 groiners
10 squat thoracic rotations
20 crossover toe touches
10 squat press out w/10# plate

STRENGTH:
Back Squat
60%x10
70%x8
75%x6
80%x4

For Times:
20/15 Calorie Bike
200m Sprint Run
20/15 Calorie Row
(Rest 6 minutes and REPEAT)

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FITNESS

WARMUP:
200m run
200m row
10 samson lunges
10 groiners
10 squat thoracic rotations
10 toe touches
10 squat press out w/10# plate

3 sets:
20 sec top of dip support
20 sec bottom of dip support
8 strict dips (or 10 push-ups)

WOD

Minute 0-5
40/30 calorie bike

Minute 5-10
50 wall balls

Minute 10-15
max calorie row

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Wednesday June 14, 2017

CROSSFIT (C)

WARMUP:
8-10 Minutes
Class is split into 2 groups for:
Empty sled sprint relay

Wall Ball Mentality Week 1 (20 unbroken reps)
*Recording how many classes go perfect.

For Quality
Accumulate 2 min in double kb or db overhead hold
Accumulate 2 min in the top of dip hold
Accumulate 1 min in the bottom of dip hold
Rest 2 minutes between positions

(10 Minutes of Rope Climb PRACTICE... YES LITERALLY PRACTICE)

AMRAP 10:
Teams of 2
"I go you go" rounds
10 Shoulder to Overhead (115/75)
2 Rope Climbs

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FITNESS

WARMUP:
400m Run (conversation pace)
1 minute bike (conversation pace)
30 sec handstand hold
30 sec squat hold
10 groiners

Wall Ball Mentality Week 1 (20 unbroken reps)
*Recording how many classes go perfect

For Quality:
3x60m single arm overhead carry each arm
 

(10 Minutes of Rope Climb PRACTICE... YES LITERALLY PRACTICE)

Every 3 minutes for 5 rounds:
4x30m sprint (driveway down and back twice)
3 Rope Climbs

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Thursday June 15, 2017

CROSSFIT (T)

WARMUP:
10 reverse samson lunges
20 sec pronated bar hang
10 ring fall outs
10 beat swings

For Quality
40m Lunge Press (20m each arm)
40 Strict Pull-ups (USE A BAND IF NEEDED) 
Accumulate 4 minutes low ring plank
40 Handstand Shoulder Taps
Pike off a box if needed.
(Parition as needed)

WOD
15 minute clock
Sets of 12 unbroken reps on "Hook Grip" Deadlifts @55% 
400m recovery run after each set
(record total QUALITY reps and weight)
- rest 5 minutes -
2 Rounds
20 Goblet Lunges
20 Ring Push-Ups

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FITNESS

WARMUP:
15/10 calorie row
10 reverse samson lunges
20 sec pronated bar hang
10 ring fall outs
10 beat swings
 

For Quality
40m Lunge Press (20m each arm)
40 Strict Pull-ups (USE A BAND IF NEEDED) 
Accumulate 4 minutes plank (scale up to low ring)
*Partition everything as needed

WOD

AMRAP 15
15 Double KB Deadlifts
15 Push-ups
15 Calorie Row

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Friday June 16, 2017

CROSSFIT (T)

WARMUP:
3 ROUNDS FOR QUALITY:
7 DB Man Makers
7-10 Strict HSPU or Box Pike
12 Pistols (Scale on a box)
50m Single Arm Carry + 5 Single Arm Russian Swings every 10m


WOD
Every 30 sec for 15 minutes:
1 Squat Clean (65-75%)

-rest 2 min-

In teams of 2
AMRAP 10 (ROWER or BIKE)
Max Calories
Alternate every minute

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FITNESS

WARMUP:

In teams of 2
AMRAP 10
Max Calorie BIKE
Alternate every minute

WOD

2 Rounds for time:
100 Double Unders
100 Med Ball Cleans
100 Partner med ball sit-ups
100 Russian KB Swings

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Saturday June 17, 2017

WARMUP:
TBA

WOD
5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall balls (20/14)
1 minute of row for calories
Rest 1 minute

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Sunday June 18, 2017

WARMUP:
TBA

 

PARTNER HERO WOD

"Barraza"
AMRAP 18 MINUTES
(I go, you go for rounds)
200m Run
9 Deadlifts (275/185)
6 Burpee Bar Muscle Ups

*Deadlifts should be unbroken since you will have rest while your partner works.

*Scale Burpee MU to Burpee Pull-Ups.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.