Programming for August 21st through August 27, 2017

Athlete: Nikki Candrilli Photo: @supercleary

Athlete: Nikki Candrilli
Photo: @supercleary


Save These Dates
September 4- Labor Day (9am & 10am classes only)
September 16- Flex on the Beach (See Coach Rob ASAP if interested)
September 29- Friday Night Lights

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Monday August 21, 2017

CROSSFIT
WARMUP:
WALL BALL MENTALITY OPTION:
50 UNBROKEN WALL BALLS
OR
800m RUN

2 Rounds For QUALITY (REST 2 min between rounds)
200m Double Arm Farmer Carry
2 Rope Climbs
200m Sprint
10 Toes to Bar

WOD (T)
Every 3 Minutes for 4 Rounds
20 Front Rack Lunges (95/65)
10 Burpees over the Bar

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FITNESS
WARMUP:
4 Rounds for Quality
100m Farmer Carry (2x70/53)
200m Run
3 Rope Climbs

WOD (T)
3 Rounds
10m Single Arm (R) OH Walking Lunge
10 Pullups
10m Single Arm (L) OH Walking Lunge
10 Burpees

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Tuesday August 22, 2017

CROSSFIT
WARMUP:
20/15 Calorie Row
20/15 Calorie Bike
10 Burpees to ''athletic stance"
20m Broad Jumps

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold - Rest 1 Minute
5-10 Unbroken Strict HSPU - Rest 2 Minutes

EMOM 10
Odd- 40 Seconds Max Kipping HSPU
Even- REST

WOD (T)
For Time:
25/18 Calorie Bike
15 Hang Power Cleans (145/100)
25/18 Calorie Row

- rest 5 minutes -
Accumulate 4 Minutes in a Front Plank

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FITNESS
WARMUP:
2 Rounds
20 Sec Tuck Hold
20 Sec Headstand Hold
5 Tuck to Headstand Transitions
(All led by Coach)

2 sets of:
30 second handstand hold - Rest 1 Minute
5 Unbroken Strict HSPU - Rest 2 Minutes

EMOM 5
Odd- 30 Seconds Max Kipping HSPU
Even- REST

WOD (T)
30-20-10
Calorie Row
Burpees
KB Swings (53/35)

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Wednesday August 23, 2017

CROSSFIT
WARMUP:
2 Rounds
10 Crossover Toe Touches
10 Kossacks
10 Groiners
10 Pistols
10 Push-Ups


WOD (C)
"Karen"
150 Wall Balls (20/14)

POST WOD STRENGTH
20 Minutes
Find a 3RM Deadlift

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FITNESS
WARMUP:
2 Rounds
10 Crossover Toe Touches
10 Kossacks
10 Groiners
10 Push-Ups

WOD (C)
"Karen"
150 Wall Balls (20/14)

POST WOD STRENGTH:
100m Single Arm Carry (each)
Perform 5 Suitcare Deadlifts every 10m

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GYMNASTICS (6PM)

Warm Up:

10 PVC hollow rocks
10 PVC hollow rocks extending hands to floor
10 PVC t2b
30 sec shoulder stretch on wall
30 sec pike stretch on wall

Skill: Glide Kip (Gymnastics Bar Muscle-Up)
Step 1: Hollow body glide to open hips

Step 2: Glide to toes to bar(Extension to flexion)
Drill: swinging flexion(maintain t2b for multiple swings)

Step 3: Glide kip pull
Drill 1: Dead hang t2b to hips to bar (same as deadlift)
Drill 2: Glide to t2b to pull to hips with straight arms. Goal is to maintain a straight body parallel to the ground.
Drill 3: PVC pipe sit-ups focusing on speed at hips vs stomach and tight elbows
Drill 4: PVC t2b to sit-up

Step 4: Put it all together!

WOD

7 Squat Snatches (165/110)
7 glide kips
14 Cal Row
6 Squat Snatches
6 glide kips
21 Cal Row
5 Squat Snatches
5 glide kips
28 Cal Row
4 Squat Snatches
4 glide kips
35 Cal Row

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Thursday August 24, 2017

CROSSFIT
WARMUP:
30 Single Arm High Pulls (each arm)
30 Single Arm Strict Press (each arm)
30 Weighted Box Step Ups (each leg)
(Partition left and right as needed but finish one movement before moving on)

STRENGTH
EMOM 12
1 Power Snatch + 1 OHS @70% of 1RM PS


PARTNER WOD

2000m Row (Alternate every 250 or 500m)
Partner must hold a KB while off the rower (70/53)
-then-
2000m Run (alternate every 200m)
Partner must hold a kb while "resting from the run.

*If the kb is resting on the floor at any time, both partners perform 10 burpees each*

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FITNESS

(SAME AS CROSSFIT ONLY NO SNATCH EMOM)

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Friday August 25, 2017

CROSSFIT
WARMUP:
HUNGRY HUNGRY HIPPOS

3 Rounds for QUALITY:
- 60m Backwards Sled Drag
- 3-6 UB Ring MU
or 10 Ring Rows + 5-10 Ring Dips (1 sec pause at top and bottom)
1 Minute Squat Press Out Holding something LIGHT (an abmat or mini whiteboard)

WOD (C)
"The 540"
For Time:
50 Overhead Lunges w/ plate (45/25)
40 Pull-Ups
30 Thrusters (95/65)
20 Burpees
10 Squat Cleans (135/95)

This WOD is done in 2 heats.
Other people can change your weights for you.

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FITNESS
WARMUP:
2 Minutes on the Bike (60/50 rpm)
20m Side Shuffle each way
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20 Kossaks
2 Minute Squat Hold

Partner WOD
AMRAP 20
"I go you go" for rounds
10 DB Thrusters
30 Double Unders

(If you complete 20 Rounds, max burpees in remaining time.

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Saturday August 26, 2017

WARMUP:
Split Class into 2 Teams
10 Minute Relay
10 Alt Db Snatches
100m Sprint

WOD
40-30-20-10
KB Swings (53/35)
Sit-Ups
Box Jump step down (24/20)

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GYMNASTICS (10am)

Warm Up:
10 forward PVC pipe pass throughs
10 reverse PVC pipe pass throughs
Right leg hip flexor, hamstring, quad, and split stretch
Left leg hip flexor, hamstring, quad, and split stretch
15 plank to push-ups

Skill: Cartwheel

Why is this important? Cartwheels focus on unilateral loading and twisting that can be transferred to Crossfit movements!
Step 1: think of cartwheel as circle, eventually open that circle to a straight line=vertical position.

  • 4 points of contact beginning with dominant leg

  • Drill: “circle” around 4 points of contact
    Step 2: open up circle to a semi-circle

  • As you continue to open up circle cartwheel becomes more vertical
    Step 3: arm and leg positioning

  • Legs should be in a lateral lunge (step, lunge, pivot)

  • Arms should be above head, fingers facing each other allowing you to block
    Step 4: shifting from frontal cartwheel to square hip cartwheel (180 degree turn as you move)

  • Square hips in lunge position

  • Kick up to hs maintaining split

  • Switch to a frontal plane

  • Square hips out for landing
    Practice and introduce round-off

 

WOD
4 rounds
200m run
18 pull ups
12 burpee tuck jumps


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Sunday August, 27 2017

BEACH WOD
LAURELTON BEACH
8:30AM ARRIVAL

Teams of 2
Partner 1:
120m Shuttle Run
Partner 2:
AMRAP
10 Ground to Overhead
10 Squats w/ a plate

- rest 5 min -

AMRAP 15
Partner 1:
200m Run
Partner 2:
10 Overhead Lunges
10 Burpees