Programming for October 30th through November 5, 2017

Athlete: Krystle "K-Dubz" Waldron Photo: @supercleary

Athlete: Krystle "K-Dubz" Waldron
Photo: @supercleary

If you ordered new fall/winter apparel, they will be in early this week to pick up.

Congratulations to Spiros Botos! He is our October Athlete of the Month.
Keep an eye out. His Q&A will be posted soon.

Don't forget to come to the gym Tuesday to workout in costume for Halloween!
You will have a chance win some new CrossFit Island Park swag. 
Check out our Instagram for rules and guidelines.

"Bring A Friend Day" is November 7th.
Every class that day will be the same program, so feel free to attend any class.
We will be sending an email out to all our members this week encouraging you what you can share with any friends or family who you feel would like to join or need a life changing opportunity.

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Monday October 30, 2017

CROSSFIT
WARMUP:
Wall Ball Mentality
1 Set of unbroken wall balls
minimum of 25 reps.

Then,
20 sec hollow body hang
20 sec arch hang
8 small beat swings
8 big beat swings
Pull-Up Progression Week 5
EMOM 10
5-9 Pull-Ups
Use a rep count you can maintain each minute unbroken for 10 minutes.
Add a rep from last week only if you stayed unbroken last week.

Minute 0:00-20:00
Find a 1RM Deadlift

Minute 20:00-27:00
AMRAP Burpees to a 6" Target



INTENT:
Wall Ball Mentality is back in this week's program for a little test on how we have
been able to approach the movement. We have had a number of mental workouts
over the last few weeks. This is just to see how we have improved.
The Pull-Up EMOM is upto at most 9 reps per minute. This is a large number.
Keep consistent and ask your coach if you feel like you are losing your position.
1RM Deadlift directly into a burpee amrap. Hello Monday!
Today, we are training strength, power, speed, coordination, agility, stamina and
cardio endurance.

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FITNESS
WARMUP:
Wall Ball Mentality
1 Set of unbroken wall balls
minimum of 25 reps.

Pull-Up Warmup

Pull-Up Progression Week 5
EMOM 10
5-9 Pull-Ups

EMOM 10
A- 10 KB SDHP
B- 10 UB Wall Balls

WOD (T)
AMRAP 7
Burpees to a 6" Target


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Tuesday October 31, 2017

CROSSFIT
WARMUP:
3 Sets
10 Sciatic Nerve Floss
10 High Box Jumps
20 Zombie Sit-Ups
30 Sec of Hollow Rocks
4x10m FAST Shuttle Sprint

EMOM 12
Power Clean + Front squat + Jerk
(increase every 2 sets)

WOD (T)
AMRAP 9
9 Hang Power Cleans (115/75)
9 Toes to Bar

INTENT:
The 3 sets in the warmup are designed to literally warm you up.
We are building weight for the Oly emom but looking to hit clean reps.The weight on the HPC for the WOD should be unbroken each set. Your grip will be tasked for sure during this one. Be Ready!Today we are training speed, power, strength, coordination, accuracy, flexibility, and stamina.

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FITNESS
WARMUP:
3 Sets
10 High Box Jumps
20 Zombie Sit-Ups
30 Sec of Hollow Rocks
4x10m FAST Shuttle Sprint

EMOM 12
A- 6 Push Press
B- 30 sec Hollow Body Hold

WOD (T)
AMRAP 10
10 DB Power Cleans
10 DB Lunges
10 DB Shoulder to Overhead

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Wednesday November 1, 2017

CROSSFIT & FITNESS
WARMUP:
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20m Straight Leg Swings
200m Run (80%)
Then,
2x400m Sprint 2-3 minute recovery


Strength- Pause Front Squats
5x3 @ 50% with a 2 sec down, 3 sec up tempo
-Rest 2 Minutes-

Fitness Strength- 5x3 (3 sec pause Front Squats)

WOD (T) -

2 Rounds
800m Run
40 Double Unders
40 Push-Ups
4 Rope Climbs


INTENT:
The pause front squats are at a controlled tempo to help us drill standing out of
the bottom of squats and cleans. The workout is a pretty fast paced one. The
limiting factor for most will be push-ups. Stay true to movement standards and
even scale the volume if needed. We want perfect push-ups.
Today we are training cardio endurance, coordination, accuracy, strength, stamina,
and balance.


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GYMNASTICS (6PM)

Warm Up:
Arch-hollow drills on coach’s cue
Partner t2b drill on coach’s cue
30 sec pike stretch
10 windshield wipers
20 sec straddle stretch

Skill: Bar Muscle Ups (connecting multiple)

Drill 1: Bench and PVC pull downs

Drill 2: Drop kip (assisted and unassisted)

Drill 3: Bar MU descent to arch + hollow pull down

WOD: “White”
5 Rounds
3 rope climbs
10 T2B
21 OH walking lunges (45/25)
400m run

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Thursday November 2, 2017

CROSSFIT
WARMUP:
30 Alternating Single Arm Upright Rows (15 each)
100m Single Arm OH Carry (each arm)
- 10 Single Arm Strict Press at 50m and 100m mark.
10 Tuck Jumps
10 Samson Lunges
10 PVC Cuban Complexes

Snatch Warmup- Empty Bar

STRENGTH: Snatch Complex
Every 90 Seconds for 10 Rounds (15 minutes)
2 Power Snatch + 1 Squat Snatch

WOD (C)

50 Box Jump Overs (24/20)
40 Hang Power Snatches (95/65)
30 Shoulder to Overhead
20 Front Rack Lunges


INTENT:
Today is a compete day for the workout.
The snatch strength is along the same lines as Tuesday's C&J strength,
During the workout, large sets and constent movement is the key to having
success. Today we are training power, speed, strength, stamina, coordination,
flexibility, and balance.


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FITNESS
WARMUP:
15 Single Arm High Pulls (each)
15 Single Arm Strict Press (each)
50m Single Arm OH Carry (each)
50m Single Arm Farmer Carry (each)
10 Weighted Step Ups (each)
2 Minutes on the Bike (55/50 RPM)

15 Minutes
Snatch Technique with Coach
Hang Power Snatch + OHS

WOD (C)
50 Box Step Ups
40 Calorie Bike
30 Empty Bar Thrusters
20 Burpees

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Friday November 3, 2017

CROSSFIT
WARMUP:
Row 2 Minutes @30-35 SPM
- Rest 2 Minutes-
Row 3 Minutes @25-30 SPM
- Rest 3 Minutes-
Row 4 Minutes @20-25 SPM

EMOM 10
2 Split Jerks (from the rack)
(NO FAILS)

WOD (T)
3 Rounds
20 Calorie Row
30 Russian KB Swings (70/53)
40 Sit-Ups

INTENT:
The row warmup is designed to help us understand the SPM and positioning
to maximize efficiency. We are working on split jerks for the strength. This week
we are taking both reps from the front rack. Remember, NO FAILS.
This workout is not difficult. It is truly a training day. Try to go for a few sets as
possible on the swings. Today we are training power, stamina, cardio endurance,
coordination and flexibility.

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FITNESS
WARMUP:
Row 2 Minutes @30-35 SPM
- Rest 2 Minutes-
Row 3 Minutes @25-30 SPM
- Rest 3 Minutes-
Row 4 Minutes @20-25 SPM


PARTNER WOD
3 Rounds
40 Calorie Row
60 Russian KB Swings
80 Medball Sit-Ups


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Saturday November 4, 2017

WARMUP:
10 Squat Thoracic Rotations
10 Bootstraps
10 Kossaks
20 Groiners
20 Push-Up Position Shoulder Taps
10 Pause Air Squats

EMOM 12
A- 30 Seconds Push-Ups
B- 30 Seconds Alternating Single Arm Kb Swings
C- 30 Seconds 10m Shuttle Sprints
D- REST


WOD
10 Rounds
5 Medball Cleans (20/14)
10 Wall Balls


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Sunday November 5, 2017

WARMUP:
10 Tuck Jumps
10 Bottom Half Burpees
20 Alt Toe Touches
20 Groiners
20m High Knees
20m Butt Kicks
200m Run

PARTNER WOD
AMRAP 20
25 Burpee Box Jump Overs
50 DB Snatches
200m Run Together
50 Burpee Box Jump Overs
100 DB Snatches
400m Run Together

If you finish before the 20 minute mark, note your time and perform
MAX Strict Pull-Ups