Programming for February 6th through February 12, 2017

Athlete: Karissa Johnson

Athlete: Karissa Johnson

The CrossFit Open is less than 3 weeks away. 
Tomorrow, Monday Feb 6th is our deadline to sign up for the Team Open Competition simply because we want to order the team shirts and start getting some team camraderie generated for five fun weeks. Please pay $20 or your CC on file will be charged on Tuesday February 7th.

The rosters for our TEAM OPEN COMPETITION will be posted by Wednesday the latest.
There will be 4 teams each led by a different coach. (Rob M, Keith, Aja & Kait)


The updated scoring system and rules will be posted as well. Once the teams are selected by the coaches, the shirts will be ordered with the sized you provided. Each team will have a different color shirt or tank.

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Monday February 6, 2017

CROSSFIT

WARM UP

Row 15/12 Calories
20 Toe Touches
20 Dead Bugs
20 Bird Dogs
10 Boot Straps
10m Broad Jump High Jump
 

STRENGTH
Deadlift
4x14@50-60%

*Continue to build with the weight you used 2 weeks ago.  

WOD
EMOM for 12 minutes:
A-30 seconds Max Calorie Row
B-30 seconds Max Kettlebell Swings (70/53)
C-30 seconds Max Box Jumps (24/20)

*This is 1:1 interval work to build your work capacity as well as practice pacing these movements and finding a rhythm.  Row hard each round.  Try and stay unbroken on Kettlebell Swings.  Find a rhythm on Box Jumps and try and maintain the pace.
 

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FITNESS
WARM UP
Row 300m
10m Inch Worm Hollow Hold
20 Dead Bugs (10 each)
20 Bird Dogs (10 each)
15 second Side Plank each side

FOR QUALITY
3 rounds:
80m 1 Arm Carry each arm
5 Lemon Squeezes with 5 second pause (top and bottom)

WOD
30-20-10
Kettlebell Swings (53/35)
Box Jumps Step Downs

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Tuesday February 7, 2017

CROSSFIT

WARM UP
10 Calories Assault Bike
10 Squat Thoracic Rotations
6 Elbow to Instep w/ Rotation
20 Pike Shoulder Taps
10 Pause Air Squats
10 Jumping Lunges
10 Beat Swings

 

With an empty bar:
5 Snatch Lift Offs
5 Muscle Snatches
5 Power Snatches

IWT
PART 1
EMOM for 9 minutes:
A-15/12 Assault Bike Calories
B-Max Power Snatches (95/65-135/95-185/115)
C-Rest

-Rest 4 minutes-
 

PART 2 

21-15-9
Wall Balls (20/14)
Burpees

-rest 3 minutes-

15-12-9
Wall Balls (30/20)
Burpee Step Ups
 

PART 3

3 rounds for Quality:
10 Samson Reverse Lunges
10 Strict Ring Dips
30 second Supinated Hang


 


*Similiar to last week's IWT, the first bar should be easy to cycle.  The second barbell should still be a bar you can cycle if you needed to.  The third barbell will be significantly heavier, but should be makeable at anytime.  If you are only hitting 1-2 reps or missing, the bar is too heavy.

For Part 2, Wall Balls should be unbroken for most if not all of the work out.  Use your usual Wall Ball for Part 1 and go up one step for Part 2.
 


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FITNESS
WARM UP
10m Bear Crawl
10 Arm Circles each way
10 Pike Shoulder Taps
10 Y Wall Slides
10 Ring Rows
30 second Supinated Hang

FOR QUALITY
3 rounds:
10 Dumbbell/Kettlebell Bench Press
6 1 Arm High Pulls each
6 Strict Chest to Bar Pull Ups (unbroken)

WOD
4 rounds:
5 Pull Ups
10 Burpees
16 1 Arm Shoulder to Overhead (53/35-8 each)

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Wednesday February 8, 2017

CROSSFIT

WARM UP

3 rounds for Quality:
8 1 Arm High Pulls each arm
5 Lemon Squeezes with 3 second pause (top and bottom)
5 Turkish Sit Ups each side

 

SKILL
Toes to Bar
10 minutes of practice

BeatPVC V-Ups
Lat Pull Downs
Knee Raises
Toes to Dirty South Bar
Strict Toes to Bar
Laying Leg Lifts
GHD Sit Ups
 


Pre-WOD:
Review Double Unders and Rope Climbs

AMRAP in 12 minutes:
40 Double Unders
20 Sit Ups

E2MOM 2 Rope Climbs

*This is a great opportunity to practice Double Unders while under fatigue.  Every 2 minutes, stop where you are and perform 2 Rope Climbs, then begin the AMRAP where you left off.  In bigger groups, stagger start 1 minute behind to make ropes more available.  If 2 Rope Climbs will take you close to a minute, scale to 1 every 2 minutes.  Scale Rope Climbs to Rope Pulls, 2x Ring Rows or 2x Strict Pull Ups (banded if necessary).

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FITNESS
WARM UP

EMOM
A-6 Weighted Box Step Ups each leg
B-10 Pause Air Squats
C-10m Reverse Walking Lunges
D-30 second Squat Hold

WOD
AMRAP in 10 minutes:
12 Wall Balls
30 Double Unders
12 Sit Ups

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Gymnastics

Warm Up: 
10 beat swings
5 burpees to a target
10 Kipping pull-ups
10 leg swings each direction
 

Skill: Butterfly Pull-up 

Drill 1: Low bar butterfly elliptical movement

Drill 2: Kipping pull-up to pause to bottom extension

Drill 3: Straight leg vs. knee kick at bottom

Drill 4: Supinated butterfly pull-up to work on correct elbow positioning

5 min to practice butterfly and butterfly c2b pull-ups

 

Core Work: 

3 sets
20 med ball plank hops
10 x 1 tuck up, 1 v-up, 10 sec hollow hold
1 min FLR on rings

Workout: 

Death by Pull Up + 5 burpees
Every minute you increase by one pull up and do 5 burpees
Ex: Min 1: 1 pull up + 5 burpees
      Min 2: 2 pull-ups + 5 burpees
      Min 3: 3 pull-ups + 5 burpees

 

Stop when you cannot complete pull-ups and burpees in minute.

 

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Thursday February 9, 2017

CROSSFIT
WARM UP

10m Bear Crawl
10 Boot Straps
10m Straight Leg Swing
10 1 Leg Toe Touches
10m Forward Crab Walk
10 Bottom Half Burpees

With an empty bar:

5 Clean Lift Offs
5 Muscle Cleans
5 (1 1/4) Front Squats
5 Clean Pull Unders
5 Full Cleans


STRENGTH
A.  3 sets on coach's cue:
1 Clean from Above Knee+
1 Pause Clean+
1 Full Clean+
1 Front Squat

B.  EMOM for 8 minutes:
2 Full Cleans @ 75%

WOD
5 Rounds for time:
12 Bar Facing Burpees
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead

*Continue to practice pacing on your BFBs.  Don't go so fast that you end up staring at your barbell.  You should be going unbroken or close to it with the bar.  If you break before going overhead, be sure not to do 9 cleans and then drop, as you will have to clean the bar again to get to the front rack.  Option to scale weight up or down as necessary. 

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FITNESS
WARM UP
2:00 Row or Bike
10m Inch Worm Push Up
10m Reverse Crab Walk
10 Beat Swings
10 V-Ups
20 Toe Touches

WOD 1
3 rounds
In 3 minutes:
15/12 Calories Assult Bike
8 Burpees to 45# Plate

WOD 2
Row 1000m
-then 4 rounds-
20 1 Arm Russian Swings (53/35)
10 Box Jumps (24/20)

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Friday February 10, 2017

CROSSFIT
WARM UP

2 rounds:
Row 15/12 Calories
10 Hollow Rocks
10 Arch Rocks
30 second Squat Hold
10 Jumping Air Squats


SKILL
ROWING

Coach's Review:
Setting your feet and the damper:
-Strap around the wide part of your foot
-Damper based on strength and length of row/type of work out.

Review positions and technique:
-Legs-hips-arms-arms-hips-legs
-Efficient pulls and recovery (stroke rate)

Using the feedback on the monitor:
-Calories vs. meters
-Pacing
-Stroke Rate

Practice:
On coach's cadence for 10 reps, move through the positions:

-Extend legs
-Open hips
-Handle to chest and release
-Close hips
-Bend knees

Then, alternating with a partner for 4 rounds each:

Row 30 seconds trying to maintain the same stroke rate and pace.  
Use Calories for 2 rounds, then Meters for 2 rounds.

PRE-WOD:
4 Pause Thrusters+4 Thrusters with an empty bar
4 Pause Thrusters+4 Thrusters with working weight

WOD
With a partner:
AMRAP in 12 minutes:
Partner A-Row 15 Calories
Partner B-10 Thrusters (95/65)

*Thruster weight should be light enough to do 10 unbroken through most if not all of the work out.  Try and find a partner who will use the same weight and share a barbell.  This is conditioning and specific movement focused and not intended to be heavy.  

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FITNESS
WARM UP
Row or Bike 2 minutes:
10 Squat Thoracic Rotations
5 Inch Worm Push Ups
20 Toe Touches
10 Pause Air Squats
10 Bottom Half Burpees
 

WOD
TEAMS OF 3:
2:00 Max Assault Bike Calories
2:00 Max Row Calories
2:00 Max Burpees
2:00 Max Wall Balls (20/14)
2:00 Max KB Swings (53/35)
- Rest 2 minutes-
1:00 Max KB Swings (53/35)
1:00 Max Wall Balls (20/14)
1:00 Max Burpees
1:00 Max Row Calories
1:00 Max Assault Bike Calories
 

*1 Partner works at a time.  Break up reps anyway.  1 partner CAN work for the entire time period or it can be split.

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Saturday February 11, 2017

8AM FITNESS

WARM UP

10m High Knees
10m Butt Kicks
10m Duck Walk
10m Side Shuffle
10m Karioka
10m Inch Worm Push Up
15 Air Squats with 10 second hold every 5 reps

10 Beat Swings

 

Coach's Review: 

Assault Bike Seat Height and Pacing/Using the Monitor


WOD
40 Calories Assault Bike
40 Burpees
30 Wall Balls (20/14)
30 Kettlebell Swings (70/53)
20 Box Jumps (24/20)
20 Goble Squats
10 Pull Ups
10 Toes to Bar

 

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9AM OPEN PREP
Week 6

WARM UP
15/12 Calorie Bike
5 Inchworm Push-ups
20 Toe Touches
10 Pike Shoulder Taps
20 Groiners
10 Beat Swings (TTB focus)
10 Tuck Jumps
 

Open WOD 12.3
18 Minute AMRAP
15 Box Jumps (24/20)
12 Push-Press (115/75)
9 Toes to Bar

Remember: The PUSH PRESS does not have a re-dip. We will be judging/coaching each other through this workout. Give reminders to each other:
Dip - Drive - Lock out the legs - Head through at the top

 

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Sunday February 12, 2017

WARM UP
Row 15 Calories
20 Groiners
20 Toe Touches
10 Samson Lunges
10 Straight Leg Sit Ups
10 Jumping Lunges

 

COACH'S REVIEW

Step Ups:
Heel on box
Stand up completely on 1 leg
Step down with the same foot on the box

Alternate legs

Teams of 2:

AMRAP in 18 minutes:
30 Calorie Row
20 Deadlifts (185/115)
20 Double KB/DB Alternating Box Step Ups (35/26# each hand)

 

1 Partner works at a time.  Split reps any way you see fit.