Programming for December 5th through December 11, 2016

The hoodies you pre-ordered will be in this week to pick up. Be sure to stop by the desk to see if they're in.

This upcoming Saturday night is our Holiday Party at Sutton Place in Long Beach. 
Please pay cash at the gym and sign up if you have not done so already. 
$50 if you're drinking
$30 if you're not drinking

Donna & Julia are competing Sunday in "Battle of the Boroughs" at CrossFit Bell. If you're interested in showing your support, see them or the coaches.

Open Prep is just around the corner. We will be preparing as an overall group. However, if there are specific areas you want extra work on to improve, ask your coaches about working one on one to attain your goals.


Monday December 5, 2016

CROSSFIT
WARM UP
Row 10 Calories
10 Kossacks
10 Boot Straps
10 Squat Thoracic Rotations
10m Burpee Broad Jump

30 second Pronated Hang
30 second Supinated Wrist Stretch

STRENGTH
Front Squats:
10@65%
8@70%
8@75%
2x6@80%
8@70%

WOD
EMOM for 16 minutes:
A-14 Wall Balls
B-8 Toes to Bar
C-Row 10/8 Calories AMRAP Burpee Box Jumps (24/20) in remaining time
D-Rest

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FITNESS
WARM UP
Row 200m
10 Boot Straps
10 Straight Leg Sit Ups
10 Pause Air Squats
10 1 Leg Toe Touches
10m Broad Jump High Jump

FOR QUALITY
3 rounds:
10 Kettlebell Squat Press Outs
15 second Single Leg Straight Leg Hold each
8 KB Romanian Deadlifts with 5050 Tempo (KB doesn't touch the ground at bottom)

WOD
5 rounds for time:
15 Wall Balls (20/14)
12 KB Swings (53/35)
10 Box Jumps (24/20)

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Tuesday December 6, 2016

CROSSFIT
WARM UP
10m Bear Crawl
20 Toe Touches
10m Inch Worm
20 Pogo Hops
10m Samson Lunge
10 Tuck Jumps

With an empty bar:
5 Snatch Pulls
5 Muscle Snatches
5 Power Snatches with pause in catch

IWT
Part 1
2 rounds with 2 minutes rest:

AMRAP in 3 minutes:
50 Double Unders
25 KB Swings (53/35)

Part 2
Snatch Clusters:
5 rounds with 2 minutes rest:
4 sets of 3 Touch and Go Power Snatches with 10 seconds between sets

Increase weight each round.

Part 3
3 rounds for Quality:
40m 2 Arm Waiters Carry
10 Overhead Dumbbell Triceps Extensions
10 Ring Push Ups

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FITNESS
WARM UP
10m Lunge w/twist
10m Inch Worm Push Up
10 Arm Circles each way
10m Bear Crawl
10 Kettlebell Windmills each side

FOR QUALITY
3 rounds:
20 KB Upright Rows
8 Ring Push Ups
40m Double Arm KB Overhead Carry

EMOM for 12 minutes:
A-10 Burpees to 6 inch target
B-8 Ring Rows
C-15/12 Calorie Assault Bike
D-30 second Plank Hold

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Wednesday December 7, 2016

CROSSFIT
WARM UP
20 minutes for Quality:
12 1 Arm High Pulls each arm
8 Lateral Box Step Ups each leg
30 second Supinated Hang
15 second Top of Ring Support
15 second Bottom of Ring Support

SKILL
EMOM for 6 minutes:
1-5 Bar Muscle Ups
or
5-10 Pull Ups

*Build on last Friday’s skill session.  This is a chance to put into practice what you learned while fresh and focused.  Chest to Bar, Strict/Assisted Pull Ups+Beat Swings, Bar Muscle Ups.  You can also alternate or switch levels/skills as you go.


WOD
AMRAP in 8 minutes:
4 Alternating Back Rack Lunges (75/55)
4 Burpees Over Bar
6 Alternating Back Rack Lunges
6 Burpees Over Bar
8/8, 10/10, 12/12 etc…

*Option to scale up to bar facing burpees.

SAVE THE 10’s!  The RX weights call for 10s (or 15s) to be the only rubber plates on the bar.  Make sure all training bars are being used.  They are 15 pounds.  If you are using a normal bar with 10s or 15s, guide the bar down as opposed to dropping it.

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FITNESS
WARM UP

WOD 1
3 round with 1 minute rest:
In 2 minutes, Row 300m/250m + AMRAP Wall Balls in remaining time

WOD 2
3 rounds:
48 Double Unders
24 Alternating Lunges
12 Burpee Box Jumps (24/20)

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Gymnastics

Warm Up:
10 PVC Pass throughs
10 reverse Pass throughs
30 secPVC Pike stretch
Wrist stretch
10 m butt kicks
10m high knees
10m leg kicks

Skill: Planche Part 1 (Continuation of the Planche progression will continue next week)

Step 1: Butt tight and stomach activated in push-up position.
Hand positioning?
Practice shoulder load. How far forward can you go without buckling or elbows bending?
Drill: Banded Planche using two feet then transfer to one foot

Step 2: Shifting weight to the shoulders
Drill : Planche push-ups on parallettes. Focus on shifting weight forward. Go for 3 sets for max reps with a focus on body positioning.

Step 3: Change body position and test unilateral strength
Drill : Modified tuck planche using wall ball and parallettes. Lean forward as far as possible before tucking one leg.
Drill: Tuck Planche knee lifts and push-up position on the ground. *Utilize band if necessary

Step 4: Raise hips up
Drill: seated knee sit to hips and knees off ground, shifting weight. Begin picking one foot off the ground at a time.
Drill : Planche with knees to elbows on parallettes. 

Step 5: Straighten out back, bringing thighs away from body
Drill: tuck to extended back(utilize band if necessary)

 

WOD:
4 rounds
8  ice cream makers
12 box jump overs
16 OHS (65/95#)


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Thursday December 8, 2016

WARM UP
10 Boot Straps
10 Pike Shoulder Taps
10m Samson Lunges
10m Forward Crab Walk
10m Broad Jump/High Jump

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Clean Pull Unders
5 Presses from Split
5 Split Jerks with pause in dip

STRENGTH
A-3 sets done together on coaches cue, starting with an empty bar and increasing:
1 Clean from Above Knee+
1 Clean from Below Knee+
1 Clean+
1 Jerk

B-Build to heavy in 16 minutes of the above complex.

WOD
6 Rounds:
8 Deadlifts (155/105)
7 Hang Cleans
6 Shoulder to Overhead
EMOM-5 Box Jumps (24/20)

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FITNESS
WARM UP
EMOM for 12 minutes:
A-6 1 Arm Bench Press each arm
B-6 1 Arm Bent Over Row each arm
C-30 second Handstand Hold

WOD
AMRAP in 12 minutes:
Run 400m
10 Double KB Shoulder to Overhead (35/26)
15 Russian KB Swings 70/53

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Friday December 9, 2016

Warmup
10m Walking Lunge w/twist
10 Kossacks
10m Walking Elbow to Instep w/ Rotation
10 Pause Air Squats
2x20m Shuttle
10m Side Shuffle
10m Karioka
SKILL
10 minutes of Pistol Practice

Lateral Box Step Ups
1 Leg Box/Plate Jumps
Pistols with Wedge/Plate Under Heel
Pistols holding Rig/Rings/Rope
Pistol KB Press Outs
Feet Together Air Squats
Feet Together 1 Leg Shifts
Candlestick Pistols
Pistols Over Bar
Weighted Pistols

*The goal is to not only to practice pistols as a skill but continue to get more comfortable on a single leg.  Play around with the options and drills. 

EMOM for 18 minutes:
A-16 Alternating Box Step Ups
B-30 second Plank Hold
C-30 Air Squats
D-20Sit Ups
E-Max Assault Bike Calories in 30 seconds
F-Rest

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FITNESS
WARM UP
10m High Knees
10m Butt Kicks
10m Straight Leg Swing
10m Duck Walk
10m Side Shuffle each way
10m Karioka each way
10m Burpee Broad Jump
2x10m Back Pedal into 10m Sprint

WOD
TEAMS OF 2
AMRAP in 18 minutes:
100m Farmers Carry (2x70/53)
75 Goblet Squats (70/53)
50 Sit Ups
25 Burpees

One person works at time.  Carries can be 10m walks inside or outside if weather allows.  Break up anyway.

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Saturday December 10, 2016

WARM UP
10m Bear Crawl
10m Crab Walk
10m Elbow to Instep w/Rotation
10m Broad Jump
10 Toe Touches
10 Jumping Air Squats

WOD 1
Row 500m
40 Sit Ups
30 Kettlebell Swings (53/35)
20 Box Jumps
10 Burpees

WOD 2
EMOM for 3 minutes:

A-:40 Max Assault Bike Calories
B-:40 Max Double Unders
C-:40 Max Wall Balls (20/14)

In larger classes, some will start with WOD 2 and finish with WOD 1.  WOD 2 staggered start as necessary, 1 score for each movement.

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Sunday December 11, 2016

WARM UP
Row 10 Calories
10 Inch Worm Push Ups
10 Ring Rows
10 Kossacks
10 Push Up Shoulder Taps
20 Heidens

Review Rope Climb Technique and Scaling Options:
Peg Board Ascent (1 counts as 3 rope climbs)
1/2 Rope Climbs
Rope Pulls (2 up and down counts as 1 rope climb)
Strict Pull Ups (3 counts as 1 rope climb)
Tandem Pull Ups (2 each side counts as 1 rope climb)
Ring Rows (3 count as 1 rope climb)

WOD
Teams of 3:
AMRAP in 20 minutes:
90 Calorie Row
60 Burpees Over Rower
15 Rope Climbs
60 Calorie Row
30 Burpees Over Rower
10 Rope Climbs
30 Calorie Row
10 Burpees Over Rower
5 Rope Climbs

1 Person works at a time.  Break up anyway.