Programming for February 20th through February 26, 2017

Greg Tricola during 16.1

Greg Tricola during 16.1

The CrossFit Games Open begins this week!
We will know 17.1 at 8pm Thursday night.
You are welcome to watch the live announcement in the front room of the chiropractic office before some athletes throw down at 9pm.

Teams will earn points as follows:
+5: We are not requiring members to sign-up for the CrossFit Games Open online this year, but we will give 5 points to every person who does sign-up for it.
+5: There is a judges’ course that you can take for the CrossFit Games Open to learn about movement standards and what counts as a good rep or not.
+1: 1 point will be awarded to the team for each member who participates in the workout for each Saturday workout.
+5: Team with the most showing on Saturday for the open workout as a group.
+10: 1st place team avg score for the week.
+8: 2nd place team avg score for the week.
+5: 3rd place team avg score for the week.

+3: 1st place male and female athletes for each workout in each division (RX, scaled)
+2: 2nd place male and female athletes for each workout in each division.
+1: 3rd place male and female athletes for each workout in each division.
+3: 3 points will be award to anyone who PRs a lift during an open workout, gets their first muscle up or pull-up or betters their score on a repeat open workout from a previous year.
+3: 3 points will be awarded to a team who has a member willing to do the Open workout in a head-to-head format on Thursday night following the workout announcement at 9pm. 
+5: One male and one female athlete each week will be designated “Spirit of the Open” and will earn 5 points for his or her team. This athlete will not necessarily be the athlete with the best score but will be someone who persevered in a workout.
-0.5: Any repeat workout

-----
Monday February 20, 2017


CROSSFIT
WARM UP
10 Calorie Assault Bike
10m Inch Worm Boot Strap
10 Squat Thoracic Rotations
10m Forward Crab Walk
10 Kossacks
10m Burpee Broad Jump
With an empty bar:
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters with pause in bottom
5 Thrusters with pause half way up
5 Thrusters

IWT
Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes
8 Thrusters (95/65)
8 Bar Facing Burpees

Part 2
3 rounds with 1:30 rest:
In 1:30
15 Box Jump Step Downs
Max Assault Bike Calories in remaining time

Part 3
3 rounds for Quality:
5 Lateral Box Step Ups each leg
5 Kettlebell Windmills each arm
20 Med Ball Side Throws each side
 
*Thrusters should start and mostly stay unbroken throughout.  Similar to last week, keep a steady pace on burpees that you can maintain for 2 minutes.  On Part 2, move quickly through the box jumps and push the pace on the bike.  

-----
FITNESS
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10 Samson Lunges
10 Kossacks
10 Pause Air Squats

FOR QUALITY
3 rounds:
8 1 Arm Waiter’s Lunges each arm
5 Wall Ball 2 for 1s (attempts)
5 Single Leg Box/Plate Jumps each leg

WOD
5 Rounds:
15 Wall Balls (20/14)
10 Alternating Weighted Box Step Ups (2x35/2x26)
5 Burpee Box Jumps

-----
Tuesday February 21, 2017

CROSSFIT
WARM UP
Row 300m
20 Bird Dogs
20 Dead Bugs
10 Hollow Rocks
10 Arch Rocks
10 Single Leg Toe Touches
10 Suitcase Deadlifts each side

STRENGTH
Deadlifts
3x16@50-60%

*Stick with the percentages.  There are a lot of reps again, so the volume will take its toll if done too heavy.  

Pre-WOD
With an empty bar:
5 Clean Lift Offs (re-establish clean position after all the deadlifts)
5 Muscle Cleans
5 Power Cleans with pause in catch
5 Touch and Go Power Cleans

WOD
Row 1000m
-then AMRAP in remaining time-
10 Power Cleans (135/95)
10 Sit Ups

*Pace the row so that you can immediately begin your cleans.  You will have between 4 and 5 minutes on average with the AMRAP.  Clean weight should be light enough to cycle for at least 5 or 6 reps if necessary, but can be done in singles throughout the work out.  Scale up to GHD sit ups with caution for volume.

-----
FITNESS
WARM UP
Row 20/15 Calories
10m Inch Worm Hollow Hold
20 Bird Dogs
20 Dead Bugs
20 Supine Rotations

EMOM for 8 minutes
A-8 1 Leg Deadlifts each leg
B-10 V-Ups or Lemon Squeezes

WOD
AMRAP in 12 minutes:
Row 300m
15 KB Swings (53/35)
15 Sit Ups

-----
Wednesday February 22, 2017

CROSSFIT
WARM UP
3 rounds For Quality
12 1 Arm High Pulls each arm
10 1 Arm Overhead Lunges each arm
30 second Boat Position Hold (think top of Lemon Squeeze with straight legs)
15 second Bottom of Push Up Hold
15 second Top of Push Hold

SKILL
EMOM for 8 minutes:
Choose two or more skills you want/need to work on and alternate them through the EMOM.  Keep in mind we will be doing pull ups in the WOD as well.
  
Ring Muscle Ups 1-5 reps
Bar Muscle Ups 1-5 reps
Chest to Bar Pull Ups 5-10 reps
Pull Ups 5-10 reps
Toes to Bar 5-10 reps
Handstand Push Ups 5-10 reps

Use the scale options we have used in past weeks including:
Banded Strict Pull Ups/Chest to Bars mixed with Beat Swings
Toes to Dirty South Bar
Knee/Straight Leg Raises
Knees to Elbows
Ring Rows/Ring Dips
Ring Transitions (banded/floor/elevated)
Jumping Bar/Ring Muscle Ups
Abmat HSPU
Pike HSPU
Double KB Push Press

WOD
EMOM for 12 minutes:
A-Max Double Unders in 40 seconds
B-10 Chest to Bar Pull Ups
C-30m 1 Arm Carry each arm (70/53)
D-Rest

*This is a good opportunity to practice the drills we went over last week as well as spend time attempting Double Unders or working on singles.  Pull ups do not have to be unbroken and can be scaled to regular or banded/strict.  Carries will be 10m shuttle style unless we are blessed with some early spring weather.

-----
FITNESS
WARM UP
10m Bear Crawl
10 Arm Circles each
10m Forward Crab Walk
10 T Push Ups
30 second Supinated Hang
10 Clapping/Dynamic Push Ups

EMOM
FOR QUALITY
3 rounds:
8 1 Arm Bench Press each arm
8 1 Arm Bent Over Row each arm
20 Band Pull Aparts
20 Overhead Band Pull Aparts

WOD
AMRAP in 9 minutes:
9 Pull Ups
55 Double Unders
11 Burpees

-----
Gymnastics with Coach Kait
6pm ONLY

Warm Up:
30 sec HS hold
10 shoulder taps
30 sec lateral HS wall hold
30 sec pike wall stretch
10 rock and rolls
30 sec knees to right and left side in tuck

Skill:
Review of previous handstand movements (10 min per movement)
-       Handstand forward roll (review handstand and forward roll)
-       Handstand pirouette (review hand positioning)
-       Back extension roll (review backward roll)

WOD
V-Up “Annie”
50-40-30-20-10
Double Unders
V-ups

-----
Thursday February 23, 2017

17.1 ANNOUNCEMENT NIGHT!

CROSSFIT
WARM UP
STRENGTH
Every 30 seconds for 7 minutes:
1 Snatch @75-80%

*There shouldn’t be any misses in this piece.  You may increase weight as you get more comfortable, but stay within the range.  Your best lifts should be the last few.

WOD
6 rounds:
10 Snatches (75/55)
10 Overhead Squats
16 Back Rack Lunges

*Use training bars as much as possible.  This weight should be very light and an unbroken round should be possible, but not necessary.  Guide the bar down from the shoulders and overhead.  SAVE THE 10s.

-----
FITNESS
WARM UP
RUN 200m
2 rounds:
10m High Knees
10m Butt Kicks
10m Straight Leg Swings
10m Lunge w/Twist
10m Side Shuffle
10m Low Skip
10m Karioka
10m High Skip

WOD 1
AMRAP in 12 minutes:
200m Run
15 Russian KB Swings (70/53)
12 Goblet Squats

WOD 2
3 rounds with 2 minutes rest:
Max Calories Assault Bike in :30

-----
Friday February 24, 2017

CROSSFIT
17.1 Warm Up, Strategy, Pacing and Run Through

WOD
AMRAP in 12 minutes:
20 1 Arm Russian KB Swings (53/35)
8 Burpees to 6” Target
2 Rope Climbs

*If you are looking to excel/perform at your best for 17.1 on Saturday morning, skip the WOD or use it as a recovery/for quality piece.  This work out may be adjusted based on 17.1 movements.  Non-Open athletes can still do this work out if a change is made for Open athletes.

-----
FITNESS
WARM UP
Row 15/12 Calories
2 rounds:
10m Lunge with Twist
20 Toe Touches
10 Standing Knee to Chest
5 Inch Worm Push Ups

    -then 1 round-
30 second Plank Hold
30 second Squat Hold
30 second Pronated Hang
30 second Seated Pike Hold

TEAMS OF 2
AMRAP in 18 minutes:
100 Calorie Row
*Non-working partner holds Plank
80 Lunges
*Non-working partner holds Squat
60 Kettlebell Swings (53/35)
*Non-working partner holds Handstand
40 Box Jumps (24/20)
Non-working partner holds Pronated Hang
20 Burpees
Non-working partner holds Seated Pike

-----
Saturday February 25, 2017


OPEN WORK OUT 17.1
First Heat will start between 8:30-9am
We will have the team rosters up this week.
Please let us know if you will not be coming on Saturday.
NO FITNESS OR WEIGHTLIFTING during "Open Saturdays"

-----
Sunday February 26, 2017

Partner WOD
(One person works at a time)
1500m Assault Bike
400m Double Arm Carry (70/53x2)
150 Sit-Ups
75 Wall Balls (20/14)
1000m Assault Bike
300m Double Arm Carry
100 Sit-Ups
50 Wall Balls
500m Assault Bike
200m Double Arm Carry
50 Sit-Ups
25 Wall Balls