Programming for February 13th through February 19, 2017

Men will get tees and ladies will get tanks.

Men will get tees and ladies will get tanks.

The teams for our Open competition have been formed. The scoring system is on the facebook group. You can earn points for your team before the first workout is announced. Signing up on games.crossfit.com as an athlete will earn your team 5 points. Passing the judges' course will also earn your team 5 points. (You MUST print the certificate and give it to Coach Rob Moloney to receive points for the judges' course. We have already heard of some athletes doing this. This is going to be a fun 5 weeks. We understand that there will be at least one athlete unable to make it every week. Thats fine. Show up and do the work to help your team as much as you can. 

WE ARE HAVING A 5:30AM CLASS EVERY WEEKDAY AS A TRIAL PERIOD. WE WILL UPDATE YOU IF ANYTHING CHANGES. EXPECT TO WARM-UP AND WORKOUT. IF YOU WOULD LIKE TO STAY FOR THE STRENGTH PORTION OF THE 6AM, YOU ARE MORE THAN WELCOME TO. 

PLEASE REMEMBER TO SIGN INTO CLASS!!

Monday February 13, 2017

CROSSFIT
WARM UP
10 Calories Assault Bike
10m Inch Worm Push Up
10m Elbow to Instep w/Rotation
30 second Supinated Wrist Stretch
10m Burpee Broad Jump

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
8 Power Cleans (155/105)
8 Bar Facing Burpees

-rest 5 minutes-

Part 2
3 rounds with 1:30 rest
In 1:30:
25 Kettlbell Swings (53/35)
Max Assault Bike Calories

Part 3
3 rounds for Quality:
10 Straight Leg Sit Ups
10 Upright Rows (KB or Barbell)
80m 1 Arm Farmer Carry each


*COACHES-To stay on track with bikes, if you have 6 or more, make sure to stagger start from the beginning and maintain two groups throughout.  In classes larger than 12, half will start with Part 2.

*For the cleans, the weight should be light enough to do touch and go reps if desired, but not easy for 8.  Singles are a good opton.  For the KBS, you should be going unbroken throughout and getting to the bike with about 30 seconds, give or take. 

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FITNESS
WARM UP
10m Inch Worm Yoga Push Up
10 Arm Circles each way
10 Push Up Shoulder Taps
10 Beat Swings
15 second Straight Arm Side Plank each side

FOR QUALITY
3 rounds:
12 1 Arm Press each arm
80m 2 Arm Farmer Carry
8 Power Row each arm
WOD
AMRAP in 10 minutes
15 Calorie Row/Bike
10 Pull Ups
10 Burpees

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Tuesday February 14, 2017

CROSSFIT
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
20 Groiners
30 second Squat Hold
30 second Supinated Wrist Stretch
10 Beat Swings

STRENGTH
Front Squat
4x12@60%

WOD
AMRAP in 10 minutes:
15 Thusters (95/65)
12 Box Jumps (24/20)
9 Pull Ups

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FITNESS
WARM UP
Assault Bike 1:00
10m Lunge with Twist
10 Pause Air Squats
10m Duck Walk
10 Kossacks
10m Reverse Walking Lunge
FOR QUALITY
3 rounds:
10 KB Squat Press Outs
8 Bulgarian Split Squats each side
20 Lateral Band Step Overs

WOD
40 Calories Assault Bike
30 Wall Balls (20/14)
20 Step Ups
10 Box Jumps (24/20)
20 Calories Assault Bike
15 Wall Balls
10 Step Ups
5 Box Jumps
*12 minute Time Cap

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Wednesday February 15, 2017

CROSSFIT
WARM UP
4 rounds for Quality:
10 Kossacks (weighted if possible)
20 Lunge Position Ball Slams
5 Strict Toes to Bar
30 second Handstand Hold

SKILL
Double Unders:
Are you struggling to learn Double Unders? Have them, but they could be better?  We will go through an assessment of what you need to do Double Unders and make corrections and interventions accordingly.   Then, we will spend time practicing them.  

WOD
EMOM for 12 minutes:
A-50 Double Unders
B-10 Weighted Alternating Step Ups (53/35)
C-Row Max Calories in 40 seconds
D-15 Sit Ups

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FITNESS
WARM UP
20 Pike Shoulder Taps
10 Y Wall Slides
10 Ring Rows
10 T Push Ups

*Review Rope Climbs and scales
EMOM for 12 minutes:
A-1-2 Rope Climbs (scale up to legless)
B-8 1 Arm High Pulls
C-8 Push Ups
D-30 second Supinated Hang

WOD
5 rounds:
8 Burpee Pull Ups
8 1 Arm Shoulder to Overhead each arm (53/35)

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Gymnastics 6PM ONLY

Warm-Up:

5 candlesticks to straddle stretch
10 overhead PVC kossacks
5 downward dogs with feet on wall
10 Tripod (alt right and left legs up)
R and L leg splits

Skill: Pistol

Why can't you do a pistol?

1.     Balance: test one foot hopping to sticking landing

2.     Unilateral leg strength: test lunge to standing on one leg with back foot up and turned under. From kneeling balance on one knee with foot off ground and stand up.

3.     Mobility: squat form in an air squat. Can you perform an air squat with your feet together?

If you pass all these tests you should be able to do a pistol! If you failed one of these tests you need to work on that component.

-       Drill 1: box pistols with leg swing

-       Drill 2: box pistol as a group on my count

-       Drill 3: candlestick to pistol

-       Scaling up: jumping pistols

-       Discuss scaling options and modifications and see which one works for you

WOD:
“Mary”
20 min AMRAP
5 HSPU
10 pistols
15 pull ups

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Thursday February 16, 2017

CROSSFIT
WARM UP
10m Bear Crawl
10m Samsom Lunge
10m Inch Worm Yoga Push Up
20 Toe Touches
10 Jumping Lunges
With an empty bar:
5 Press from Split
5 Behind the Neck Press
5 Jerk Drive with Pause in Dip
5 Split Jerks

STRENGTH
A. 3 sets on coach’s cue:
1 Behind the Neck Jerk+
1 Pause Jerk
+ 2 Garcia Jerks

Start empty and increae

B. Build to a heavy double Split Jerk.

WOD
“Diane-RAP”
AMRAP in 8 minutes:
21-15-9-15
Deadlifts (225/145)
Handstand Push Ups

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FITNESS
WARM UP
Row 300m
10m Inch Worm Hollow Hold
10 1 Leg Toe Touches
10 Hollow Rocks
10 Arch Rocks
10m Broad Jump High Jump

FOR QUALITY
4 rounds:
10 Suitcase Deadlifts each side
10 Lemon Squeezes
20 Russian Twists

WOD
In 10 minutes:
Row 1000m
-then AMRAP-
20 1 Arm Russian Swings (53/35)
10 Box Jumps

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Friday February 17, 2017

CROSSFIT
WARM UP
10m Inch Worm Push Up Shoulder Tap
10 Squat Thoracic Rotations
10m Foward Crab Walk
10 Pause Air Squats
10m Side Shuffle each way
10 Jumping Air Squats
10m Karioka each way

10 Beat Swings (rings or bar)
SKILL
EMOM for 6 minutes:
1-5 Bar Muscle Ups

Scale options:
Chest to Bar Pull Ups
Jumping Bar Muscle Ups
Banded Barbell Muscle Ups
Kipping Pull Ups
Strict Chest to Bar Pull Ups
Banded Pull Ups/Chest to Bar
Beat Swings
High Beat Swings with re-grip

WOD
For Time:
100 Wall Balls (20/14)
EMOM: 2 Ring Muscle Ups
(Scale: 1 MU or 3 Strict Pull-Ups with no band or 4 Pause Ring Rows)
The movement every minute on the minute should be unbroken.

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FITNESS
WARM UP
Bike or Row 2:00
10m High Knees
10m Butt Kicks
6 Elbow Instep Rotation
10 Boot Straps
10 Squat Throracic Rotation
10 Jumping Lunges
10 Jumping Air Squats

WOD 1
Teams of 3
AMRAP in 4 minutes:
Assault Bike Calories

*Break up anyway you see fit.

WOD 2
Teams of 3
EMOM for 15 minutes:
Partner A-Row 20/15 Calories
Partner B-Max Wall Balls (20/14)
Partner C-Rest

*Rotate each minute.  Score is total Wall Balls.

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Saturday February 18, 2017

FITNESS
WARM UP
10m Inch Worm Push Up
20 Groiners
10m Inch Worm Hollow Hold
10 Bottom Half Burpees
10 1 Arm High Pulls each arm
10 1 Arm Press each arm

SKILL/REVIEW
KB Swing Technique and Standards

WOD
AMRAP in 12 minutes:
40 Burpees to 6" Target
30 KB Swings (53/35)
30 Burpees to 6" Target
30 KB Swings (53/35)
20 Burpees to 6" Target
30 KB Swings (70/53)
10 Burpees to 6" Target
Max KB Swings (70/53)

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Open Prep
(Last Week)
17.1 will be announced February 23rd

Warmup:
10 PVC Pass Throughs
10 PVC Squat Pass Throughs
5 Inch Worm Push-ups
10 Bottom Half Burpees
10 1 Arm High Pulls each arm
10 1 Arm Press each arm
20 Groiners

Empty Bar:
5 Snatch Liftoffs
5 Muscle Snatches
5 BTN Push Press
5 Snatch Balance into Power Position
5 Snatch Balance into Squat Position

Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

*Burpees performed to a 6" target.

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Sunday February 19, 2017

WARM UP
10m Lunge with Twist
10 Kossacks
10m Elbow Instep Rotation
10 Boot Straps
10m Bear Crawl
10 Tuck Jumps
10m Duck Walk
10 Beat Swings


SKILL/REVIEW:
Pull Ups/Kipping Technique and Appropriate Scaling

Squat Hold-Plank Hold-Pronated Hang-Handstand


WOD
AMRAP in 13 minutes
Teams of 2:
50 Double KB/DB Waiter's Squats (53/35)
Non-working partner holds Squat
40 Box Step Ups
Non-working partner holds Plank
30 Pull Ups
Non-working partner holds Pronated Hang
20 Box Jumps (24/20)
Non-working partner holds Handstand