Programming for September 4th through September 10, 2017

Athlete: Krystle Waldron Photo: @supercleary

Athlete: Krystle Waldron
Photo: @supercleary

Back to school this week for many of you guys and girls! 
The summer h been great to us and we are excited about the program and events in store for us in the fall. As Coach Rob has mentioned in classes, a few of the focus points in the next 2 months will be barbell cycling, linear front squat, strict press and heavy deadlift triples.
Coach Kait's gymnastics class is canceled for this upcoming Saturday due to her availability.
Coach Joe's Weightlifting class had a good turnout for the free class to kick off week 1
of phase 1. He gave a lot of instruction and ran a great first session of the cycle. If you're interested in taking this class on Saturdays, see Kris, Colleen, Rob or Aja to get more information on the program.

NEXT MONDAY & TUESDAY WE WILL BE COLLECTING DONATIONS TO SEND TO HOUSTON FOR THE HURRICANE RELIEF. WE WILL BE SENDING THIS MONEY TO CROSSFIT 1525.
CROSSFIT 1525 CONTRIBUTED TO CROSSFIT ISLAND PARK'S RELIEF AFTER HURRICANE SANDY. WE NOW HAVE THE OPPORTUNITY TO RECIPROCATE THEIR KINDNESS. 

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Monday September 4, 2017


Labor Day - (9am & 10 am ONLY)
WARMUP
20m High Knees
20m Butt Kicks
400m Run
10 Groiners
10 Push-Ups
10 Pause Squats
10 Beat Swings

PARTNER "MURPH"
Alternate 4x400m Run
"I go you go" for 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Alternate 4x400m Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". Now we refer to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Michael is survived by his fiance Heather, mother Maureen, father Dan, and brother John.

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Tuesday September 5, 2017

CROSSFIT
WARMUP
2 Rounds
20 Crossover Toe Touches
20 Single Leg Deadlifts (10 each side)
10 Bottom Half Burpees
20 Sec Supinated Hang

STRENGTH - Deadlift
5x3 @65% of best triple

WOD (T)
2 Minutes on 2 Minutes off for 4 Rounds (16 Minutes)
AMRAP
12 DB Snatches
12 Burpee Box Jump Overs (24/20)

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FITNESS
WARMUP
2 Rounds
20 Crossover Toe Touches
20 Single Leg Deadlifts (10 each side)
10 Bottom Half Burpees
20 Sec Supinated Hang

STRENGTH
4x6 Suitcase Deadlift each side
Use the Handles and go heavy

WOD (T)
2 Minutes on 2 Minutes off for 4 Rounds (16 Minutes)
AMRAP
12 DB Snatches
12 Burpee Box Jump Overs (24/20)

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Wednesday September 6, 2017

CROSSFIT
Gymnastic Strength - Handstand Push-Ups
2 sets of:
MAX TIME Handstand Hold
-rest as needed between sets-

EMOM 10
Odd- 3 Strict + 3 Kipping HSPU (Scale Up: increase the reps)
Even- 20 sec supinated hang

WOD (C)

800m Run
4 Rope Climbs
30 Push Press (115/75)
400m Run
2 Rope Climbs
15 Push Press

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FITNESS
Gymnastic Strength - Handstand Push-Ups
2 sets of:
MAX TIME Handstand Hold
-rest as needed between sets-

EMOM 10
Odd- 3 Strict + 3 Kipping HSPU
Even- 20 sec supinated hang

WOD
3 Rounds400m Run
15 KB Swings
3 Rope Climbs

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Gymnastics (6pm)
Warm Up:
Arch hollow drill
10 re-gripping beat swings
30 sec reverse shoulder stretch on wall
30 sec R & L wall split

Focus: Pull Ups (cleaning up form and working on complexes)

Clean positions= good movement patterns

Pull ups: Kipping and butterfly work on chasing the midline to increase efficiency

  • Movement under the bar- with a partner looking for broken hips or knees

  • Drill: hit static open and closed positions under the bar

  • Drill: item between feet during pull-ups

Utilizing moment of weightlessness

  • Box drill for Kipping and butterfly pull ups

  • Utilize rings for Kipping

Practice complexes focusing on clean positions and keeping momentum

  • Complex 1: Kipping pull-up + knees to elbows

  • Complex 2: Kipping pull-up +t2b + c2b

  • Complex 3: t2b + Kipping pull-up + t2b + butterfly pull-up

  • Complex 4: Kipping c2b + t2b + butterfly c2b + t2b + bar muscle up

  • Movements can be scaled and changed. Main focus is on connecting movements and applying the focus to the skill

WOD
4 rounds
2 rope climbs (scale up to Legless)
15 burpees

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Thursday September 7, 2017

CROSSFIT
WARMUP:
10m inchworm + push-up
10m duck walk
10m crab walk
10 bottom half burpees
10 plank to down dog

STRENGTH - Front Squat
5x5 @ 65% of 1RM Back Squat (last set 5lbs more than last week)

WOD
AMRAP 12
10-8-6-4-2
Touch n Go Squat Cleans (RX:135/95)(RX+155/105)
5-4-3-2-1
Ring Muscle Ups (scale: burpee strict pull-ups)

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FITNESS
WARMUP:
10m inchworm + push-up
10m duck walk
10m crab walk
10 bottom half burpees
10 plank to down dog
10 Pause Air Squats

STRENGTH  
3x10 Front Squat (+5lbs from last week)

WOD
AMRAP 12
Ascending by 3's (3-6-9-12-etc)
Wall Balls
Toes To Bar
Burpees

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Friday September 8, 2017

CROSSFIT
WARMUP:
20-30 Sec Standing Calf Raise
15-20 Sec Single Leg Hold each legs
20 Pogo Hops
2 Minutes of Double Under Practice

STRENGTH
3 Sets
12 Double Arm DB/KB Strict Press
12 Double Arm DB/KB Floor Press
60 sec Double Arm Farmer Hold
- rest 90 sec between sets -

WOD (C)

30 Thrusters (75/55)
60 Double Unders
20 Thrusters (95/65)
40 Double Unders
10 Thrusters (115/75)
20 Double Unders

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FITNESS
WARMUP:
20-30 Sec Standing Calf Raise
15-20 Sec Single Leg Hold each legs
20 Pogo Hops

5 Minute Clock
30 Seconds on 30 Seconds
Double Under Practice

PARTNER WOD
AMRAP 20
"I go you go" for rounds
5 Suitcase DL (each side)
10 KB Swings
60m Single Arm Carry (30m each arm)

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Saturday September 9, 2017

WARMUP:
2 Rounds
200m Farmer Carry
10 Single Arm High Pulls each side
10 Beat Swings
10m Crab Walk
10m Duck Walk

WOD
AMRAP 11
8 Hang Power Cleans (115/75)
8 Pull-Ups
200m Run

INTENT:
The hang power cleans must be unbroken.

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NO Gymnastics this weekend!  

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WEIGHTLIFTING (10am)

PHASE 1: 
STARTING PROGAM; 1 mesocycle (1 month)
Focus; technique

Week 2:
Review
1) snatch, snatch from hang, OHSQ; 50% 3 sets, 55% 3 sets, 60% 5 sets
2) 2 cleans & 1 jerk; 50% 3 sets, 55% 3 sets, 60% 5 sets
3) clean pulls; 70% 3 reps 2 sets, 80% 2 reps 2 sets, 90% 1 rep 3 sets
4) front squats; 70% 6 reps 6 sets


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Sunday September 10, 2017

WARMUP:
In Pairs,
2 Rounds
P1- Row 20/15 Calories
P2- 10 Russian KB Swings
10 Goblet Lunges
10 Sit-Ups

PARTNER WOD

50 Calorie Row
40 Front Rack Lunges (95/65)
30 Calorie Row
20 Shoulder to Overhead
10 Calorie Row
20 Front Rack Lunges
30 Calorie Row
40 Shoulder to Overhead
50 Calorie Row