Programming for January 1st through January 7, 2017

Rowing into the new year... Photo: @supercleary

Rowing into the new year...
Photo: @supercleary

HAPPY NEW YEAR!!!
2018 is going to be a great year. We can't wait to share it with you all. 
Please write your 2018 goals on the side chalkboard in the gym.
We want to help you achieve them!

Click HERE for our Q&A with the December Athlete of the Month, KIM LEWIS.


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Monday January 1, 2017


9AM CLASS ONLY
(Be prepared to be there for a couple hours)

WARMUP:
10 Arm Swings (each way)
10 Leg Swings (each way)
10 Inchworms
10 Toe Touches
10 Groiners
10 Single Arm High Pulls (each)
10 Bottom Half Burpees

WOD

TEAM MARATHON ROW
In teams of 5-8
42,195m Row

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Tuesday January 2, 2017

WARMUP:
2 Sets
2 min bike @65/55 RPM
10 squat thoracic rotations
15 sec hollow hang
15 sec arch hang
10 beat swings
10 squat jumps
10 single arm press (each side)
10 sciatic nerve floss

STRENGTH: Back Squats Deload (Week 4 of 8)

5 reps @ 40%
5 reps @ 50%
5 reps @ 60%


WOD (T)

5 Rounds
7 Power Cleans (135/95)
7 Shoulder to Overhead
7 C2B Pull-Ups



INTENT:
As we enter the new year, we are deloading our back squats before another 4 weeks
of squatting heavy. Today's workout will feel increasingly heavier and more
challenging as you get into the secodn half of it. The first 2-3 rounds should be
unbroken. The power cleans should be touch n go for the most part.
Today we are training strength, stamina, power and coordination.


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FITNESS
WARMUP:
2 Sets
2 min bike @65/55 RPM
10 squat thoracic rotations
15 sec hollow hang
15 sec arch hang
10 beat swings
10 squat jumps
10 single arm press (each side)

STRENGTH: Front Squats 5x5

WOD
4 Rounds
10 Double DB Push Press
20 Push-Up Position Alt DB Row
30 Sit-Ups

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Wednesday January 3, 2017

CROSSFIT
WARMUP:
2 Rounds
10m high knees + back pedal
10m butt kicks + back pedal
10m side shuffle each way
10 prone pvc pass throughs
10 standing pvc pass throughs
10 pvc sntach balance (led by coach) 5 power - 5 squat


3 Sets
10 Single Arm High Pulls each side
10 Single Arm Press w/ 1 sec pause at the top of each rep


WOD (C)
OPEN 13.1
AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Snatches (210/125)



INTENT:
As we enter the new year, many people have asked when does open prep start.
Some of you may have noticed but many have not, we have been preparing for the
crossfit open throughout the last few months. We will continue to prepare over the next
7 weeks. If you haven't noticed, we've done a past open workout at least once for the
past 5 months. Today, we are training strength, stamina, endurance, coordination,
agility, and power.


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FITNESS
WARMUP:
2 Sets
Row 300m
10 Sumo Inch Worms
10 Bottom Half Burpees
10 Single Arm High Pulls (each)
2 Laps Single Arm OH Carry (each)

WOD (T)
AMRAP 17
300m Row
20 DB Snatches
10 Burpee Box Jump Overs (24/20)

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Gymnastics (6pm only)

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Thursday January 4, 2017

CROSSFIT & FITNESS
WARMUP:
2 Sets
30 sec Assault Bike (70/60 RPM)
20 sec Standing Calf Raise
15-20 sec Single Leg Hold (each leg)
15-20 Double Under Attempts
15 sec top and bottom of the push-up hold
15 Perfect Push-Ups


STRENGTH - 4x10 Dumbbell Bench Press
superset w/
25 Double Unders (or attempts)


WOD (T)
6 Rounds
0:20 ALL OUT MAX CALORIE ASSAULT BIKE
2:40 REST


INTENT:
Today, we re-visit a power output test that we've seen before. Many of you will see
a huge improvement since the last time or two or three. Before the bike sprints is
some strength work and double under practice. Today we are training strength,
power, coordination, accuracy, speed, stamina and recovery.


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Friday January 5, 2017

CROSSFIT
WARMUP:
2 Sets
2 laps Single Arm Carry (each style: farmer, waiter, overhead)
30 sec supinated hang
15 v-ups
15 single arm high pulls each side
15 single arm strict press each side
10 Single Leg Deadlifts each side


Toes to Bar Drills and Practice

WOD (T)
EMOM 30
5 Wall Balls (20/14)
3 Toes to Bar
1 Deadlift (80%)



INTENT:
Today we are training strength, power, stamina, endurance, flexibility, accuracy, and
coordination. The long emom will keep are heart rates elevated but not spiked. The
wall balls and toes to bar are meant to exhausted you enough to be challenged each
time you lift the deadlift bar. 80% is heavy for 30 total reps. Be composed and ready to
make the lift each minute. You will get some good toes to bar drill and practice before
the emom begins. This will help those who don't have them get closer to having the
movement. It will also help those who can do toes to bar get more proficient at them.

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FITNESS
WARMUP:
2 Sets
2 laps Single Arm Farmer Carry
30 sec supinated hang
15 v-ups
15 single arm high pulls each side
15 single arm strict press each side
10 Single Leg Deadlifts each side


PARTNER WOD
For Time:
150 Partner Wall Balls
90 Toes to Bar
30 Deadlifts (135/95)

Every 3 Minutes, perform 5 burpees each

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Saturday January 6, 2017

WARMUP:
2 Sets
1 minute row w/ No arm pull
1 minute row w/ arm pull
15 Groiners
10 Toe Touches
20 Zombie Sit-ups
10 Samson Lunges
1 min plank


WOD
AMRAP 16
Buy In: 1000m Row
amrap the following in the time remaining:
15 Box Jumps
30 Goblet Lunges (53/35)
45 Russian KB Swings

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Sunday January 7, 2017

WARMUP:
EMOM 15
A- 30 sec bike (70/60 RPM)
B- 30 sec bar hang
C- 30 sec of perfect push-ups

3 sets of
10 hollow rocks
10 v-ups
10 side plank hip raises (each)
10 sit-ups

PARTNER WOD
For Time:
7 Rounds each "I go you go"
7 Shoulder to Overhead (135/95)
2 Rope Climbs (scale to 5 single arm ring row each side)