Programming for June 6th through June 12, 2016

CONGRATULATIONS to June Schecter!! She has officially been invited to compete in the 2016 CrossFit Games this July in the Masters 60+ division. We can't wait to cheer you on June!

More congratulations to our masters athletes who all made the podium this past Saturday.

Make sure you sign up for our In-House Competition. The date is Sunday June 26th at 9am. All levels are able to participate. See the event page for more information and sign up at the desk.

The Jimi Gubelli 5k is on June 25th. You can find the link to sign up on the events page or sign up at the gym.

 

Monday June 6, 2016

CROSSFIT

WARM UP:

With a moderate KB AND a PVC:

10 Russian Swings
10 PVC Prone Pass Throughs
10 1 Arm Swings (5 each arm)
10 PVC Stand Pass Throughs
10 KB Snatches (hang position, 5 each arm)
10 1 Arm Waiter's Squats (5 each arm)
10 PVC Overhead Squats
10 1 Arm Overhead Squats (5 each arm)
10 PVC Snatch Balances

 

STRENGTH:

EMOM 1 Full Snatch

Min. 1-5 @70%

Min. 6-10 @75%

Min. 11-15 @80%

Then, increase by 5% each minute until failure. Once you fail, you’re done.

 

WOD:

4 rounds:

40 Double Unders
20 Push-Ups

10 Pull Ups

*Scale Up Option: Chest to Bar Pull Ups

If you did Sundays community fitness WOD, sub Push Press (65/45) for push ups:

 

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FITNESS

 

WARM UP

Run 200m

 

Superset:

2x60m KB Waiters Carry each arm
2x10 Eccentric Dorsiflexion each leg

2x10 1 Arm Overhead Squats

 

4 RFT

400m Run
30 Air squats
20 Sit Ups
10 Box Jumps

 

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Tuesday June 7, 2016

CROSSFIT

 

WARM UP:

Row 1 minute

Shuttle Run 1 minute

10 Samson Lunges
5 Boot Straps
10 Air Squats
30 second Squat Hold
10 Tuck Jumps

 

Front Squat Position Work

1. Find your bottom - 10 reps
2. Keep Neutral at Parallel - 10 Reps
3. Top Position (Open Hips) - 10 Reps

 

IWT

Part 1:

3 rounds with 2 minutes rest
8 Front Squats @ 50% (from rack)
90 seconds Row for Meters

-rest 5 minutes-

Part 2:

3 rounds with 2 minutes rest
12 Overhead Lunges (45/25 plate)
300m Run

-rest 5 minutes- 

Part 3:

100 Sit Ups For Time

 

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FITNESS

 

WARM UP

Run 400m
10 KB Single Leg Deadlifts (each)
10 1 Arm Russian KB Swings (each)
10 V Ups
10 KB Swings
20 second Top of Lemon Squeeze Hold

 

3 rounds for quality:

8/8 Single Arm High Pull
8/8 Single Arm Press
8 StrictPull Ups
8 Ring Dips

 

WOD

21-15-9-6
KB Sumo Deadlifts
Toes to Bar

 

200m Run between each round, to start and to finish.

i.e. 200m Run 21/21 200m Run 15/15 200m Run 9/9 etc.

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Wednesday June 8, 2016 

CROSSFIT

 

WARM UP:

STICK GAME!

 

STRENGTH:

15 minutes for Quality
60m 1 Arm Farmers Carry each arm
30 second Supinated Hang
10 1 Arm High Pulls each arm
10 Lateral Box Step Ups each leg

 

SKILL: 

INVERSION (5 Minutes)

1 minute Tripod Tuck Hold
-rest 1 minute-
1 minute Tripod Headstand Hold
-rest 1 minute-
1 minute Tripod Tuck to Headstand Practice

 

MUSCLE UP (9 Minutes)

Group 1: 1 Strict Muscle Up E90Seconds
Group 2: 4 Ring Row to Transition E90Seconds
Group 3: 4 Ring Row pause at the top E90Seconds

  

AMRAP in 8 minutes:

2 Muscle Ups
4 Handstand Push Ups
8 Wall Ball

 

Muscle Ups Scale to 4 Ring Row to Transition or Ring Rows Per Round

HSPU scale to Pike handstand Push-Ups on a box.

 

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FITNESS

 

Dynamic Warm up;

2 lengths of the gym:
High knees
Butt kicks
Side shuffle,
Bear Crawl
Inch worm
Sprint Positon Switches
5x1 each leg
5x2 each leg
4x3 each leg

 

TABATA

2 Rounds of
alternating Air squats & push ups

 

WOD

4 Rounds:

Run 200m
6/6 KB Clean & Jerks (53/35) 
12 KB swings
5 burpees:

 

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Thursday June9, 2016

 

CROSSFIT

 

WARM UP:

Run 200m

With an empty barbell:

10 Clean Lift Offs

10 Clean Pulls

10 Muscle Cleans

10 1 1/4 Front Squats with pause halfway up

10 Power Cleans

  

BARBELL CYCLING

EMOM for 5 min: 7 Power Cleans

Rest 2 min

EMOM for 5 min: 5 Power Cleans

Rest 2 min

EMOM for 5 min: 3 Power Cleans

Weight should be challenging but manageable for touch and go throughout.  Increase every time the reps go down.

 

WOD:

EVERY 3 MINUTES FOR 4 ROUNDS

Run 400m
14 KB Swings (53/35)

 Goal is to complete the work out in the given time.  Scale KB weight up or down/decease run distance as necessary.:

 

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 FITNESS

 

WARMUP

3 rounds

10 leg swings
10 beat swings,
10 burpees,

10 sit ups

 

EMOM for 8 min

8 Lateral Box Step Ups (4 each)

7 min AMRAP
7 burpees
7 KB swings

2 min rest

6 min AMRAP
6 toes to bar
6 KB deadlift

2 min rest 

5 min AMRAP
5 push ups
5 goblet squats

 

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Friday June 10, 2016

 

JACKED AND TAN

A) A. In 15 minutes, build to a heavy 3 Bench Press.

B. 2 Max sets @ 60% of A with 3 minutes rest between sets.

C. Superset:

1. 4x5 Strict Pull Ups (as heavy/hard as possible).

2. 10 Behind the Neck Press

D. 5 x 100m Row for Time.  Full Recovery between each.:

 

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BAEWATCH

 

FOR TIME:

Row 2K

-then-

4 rounds
10 Shoulder to Overhead
10 Bar Facing Burpees

200m Run

 

 

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FITNESS

WARMUP

4x side shuffle
10 inch worms into T push up
10 sprinter stance jump switch
10 beat swings
10 Reverse Lunges (5 each)
30 seconds Side Plank each side

 

FOR QUALITY

3 rounds:

1 Arm Farmers Carry 30m each Arm
10 1 Arm Waiters Lunges (each leg)
30 Second Pronated Hang

 

WOD

Buy In: 600m row

3 rounds:
24 air squats
10 Double Kettle Push Press (35/26)
20 DU
20 sit ups

 

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Saturday June 11, 2016

 

WARM UP:

Run 400m
10m Samson Lunges

10 Air Squats
30 second Squat Hold
10m Broad Jump High Jump
2x 20m Burpee Sprint

 

3 Minute AMRAP:

10 KB Swings (70/53)
10 Goblet Squats
5 Burpees

-rest 3 minutes-

AMRAP in 6 minutes:

10 KB Swings
10 Goblet Squats
5 Burpees
200m Run

 -rest 3 minutes-

AMRAP in 9 minutes

10 KB Swings
10 Goblet Squats
5 Burpees
Run 200m Run
10 Goblet Lunges:

 

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Sunday June 12, 2016

COMMUNITY FITNESS

WARM UP:

Partner A-200m Run
Partner B-15 Beat Swings
Partner C-10 Air Squats+10 second hold

Rotate through 3 times.

 

Teams of 3:

"Partner Daniel"

AMRAP in 20 minutes:

50 Pull-ups
400 meter run together with KB (70/53)

50 Thrusters (95/65)
400 meter run together with KB
50 Thrusters (95/65)
400 meter run together with KB

Partition reps however you'd like.  One person works at a time except for the run.  One KB per team.