Programming for March 13th through March 19, 2017

 Athlete: Marco Sanchez Photo: Shaun Cleary (@supercleary)

Athlete: Marco Sanchez
Photo: Shaun Cleary (@supercleary)

Remember to submit your 17.3 scores as soon as you can so that you are not locked out. Validation of scores will still occur after you submit. 

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Monday March 13, 2017


CROSSFIT
WARM UP
Row 20/15 Calories
10 Boot Straps
20 Bird Dogs
20 Crossover Toe Touches
10 Tuck Jumps
80m 2 Arm Farmer Carry

With an empty bar:
5 Staggered Stance Sumo Goodmornings each leg
5 Deadlifts with 5 second Negative
5 Deadlifts with pause at knee
5 Deadlifts

IWT
Part 1
3 rounds with 2:00 rest
AMRAP in 2:00
3 Deadlifts (225/145)
3 Box Jumps (24/20)
6 Deadlifts
6 Box Jumps
9/9, 12/12, 15/15 etc

*Start from 3 each round.  Score is total reps.  Your work weight should not be more than 60%.

-Rest 5 minutes-
Part 2
3 rounds with 1:30 rest
In 1:30:
20/15 Calorie Row
Max Kettlebell Swings in remaining time (53/35)

*Shoot for 1 unbroken set on Kettlebell Swings.  The faster you go on the Row, the more time you will have with the KB.  Score is total Kettlbell Swings.
Part 3
3 rounds for Quality:
15 second Ring L-Sit or Tuck
8 Cuban Press
10 Straight Leg Sit Ups
10 Reverse Samson Lunges

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FITNESS
WARM UP
Row 200m/Bike 400m
10m Samson Lunge
10m Bear Crawl
10 Kossacks
10 Air Squats
10m Broad Jump High Jumps

FOR QUALITY
4 rounds:
12 Double KB Walking Lunges
5 Strict Pull Ups
10 Wall Facing Handstand Shoulder Taps
2 Low Depth Broad Jumps

 WOD
AMRAP in 11 minutes:
Row 200m/Bike 400m
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)

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Tuesday March 14, 2017


CROSSFIT
WARM UP
Bike 15/12 Calories
10 Squat Thoracic Rotations
10 Kossacks
10 Lunge with Twist
10m Side Shuffle each
10m Karioka each
30 second Supinated Wrist Stretch

STRENGTH
Front Squats:
3x16@60%


*This is our last week of the Muscular Endurance/Stamina Front Squats.  The capacity you have built through this cycle will help you with the Thrusters and Wall Balls we may see in the final 2 Open Work Outs.  You can look forward to some heavier weights coming Post-Open.

WOD
EMOM for 16 minutes:
A-15 Wall Balls (24/20)
B-30 second Plank Hold
C-12 Lunges+Max Assault Bike Calories in remaining time
D-Rest
*Wall Balls should be unbroken throughout.  Optional scale up to Weighted Planks.  Be quick on the Lunges and go hard on the BikeYour score is Max Calories. 


FITNESS
FITNESS

WARM UP

Review Row Technique
Row 300m
5 Inch Worm Push Ups
10 Lemon Squeezes
10 Arch Rocks
5 Yoga Push Ups
10 Bottom Half Burpees

ENDURANCE
Row 800m

WOD
4 rounds:
15 Sit Ups
12 Box Jumps (24/20)
10 Burpees

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Wednesday March 15, 2017

CROSSFIT
WARM UP
20 minutes for Quality:
8 1 Arm High Pulls each arm
8 1 Arm Press each arm
30 second Supinated Hang
20 second Standing Calf Raise Hold
10 Lemon Squeezes

SKILL
EMOM for 9 minutes:

A-1-5 Ring Muscle Ups
B-5-10 Handstand Push Ups
C-30 seconds of Double Unders/Practice

SCALES:
Ring Muscle Ups: Ring Dips, Ring Rows, Transitions, Ring Support Holds, False Grip Holds
HSPU: Up to 2 Abmats, Pike, Double KB/DB Push Press, Hand Release Push Ups
Double Unders: Pogo Hops, Hip Taps, High Singles

WOD
5 Rounds:
20 1 Arm Russian Swings (53/35)
12 Sit Ups
3 Rope Climbs

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FITNESS

WARM UP
Bike 2:00
10m Side Shuffle
10m Karioka
10m Straight Leg Swing
10m Elbow to Instep
10 Squat Thoracic Rotations

EMOM for 12 minutes:
A-10 Double Kettlebell Thrusters
B-10 Overhead Plate Walking Lunges
C-60m 1 Arm Carry (30m each)

D-Rest

 WOD
In 10 minutes:
Bike 1 mile
-then, AMRAP in remaining time-
6 Toes to Bar
10 Goblet Squats (53/35)
6 Pull Ups
30 Double Unders

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Gymnastics (6pm ONLY)

Warm Up:
30 sec HS hold
10 tuck jumps
10 pike jumps
10 straddle inch worms
30 sec middle split against wall

Skill: Cartwheel and Round-off
Step 1: Starting position
Step 2: Hand positioning
Step 3: Landing of cartwheel vs round-off

Practice!

Core Work:
3 Rounds
10 x each side Lateral HS knee to elbow against wall
10 x HS toe touches ( opposite hand to foot)
10 x each side Lateral HS straight leg touches
10 x each leg Wall mountain climbers
10 x HS tuck to shoot out against wall

WOD:
AMRAP 12
4 x candlestick +inverted burpee to forward roll + burpee broad jump
8 pull ups
12 wall balls (20/14)
8 t2b
4 x backward roll + push-up + burpee broad jump

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Thursday March 16, 2017

CROSSFIT
WARM UP
10 Boot Straps
10 Squat Thoracic Rotations
10 1 Leg Toe Touches
20 Groiners
10m Forward Crab Walk
10m Broad Jump High Jump

A. With an empty bar:
5 Clean Lift Offs
5 Muscle Cleans
5 Clean Pull Unders
5 Pause Cleans
5 Full Cleans

STRENGTH
A. 3 sets on coach's cue:
1 Clean Lift Off+
1 Pause Clean+
1 Clean Pull Under+
1 Full Clean

B. Every 30 seconds for 7 minutes:
1 Full Clean @75-80%

*Building on 2 weeks ago, continue to work towards conistency and better technique.  If you were 100% last time, feel free to increase slightly.  The lifts in this structure have looked excellent and it gives great coaching opportunties as well.  We will get back to building these lifts after the Open.  For the next few weeks, its about fine-tuning and perfecting what we have built over the last few cycles.

WOD
AMRAP in 9 minutes:
5 Hang Power Cleans (115/75)
5 Thrusters
10 Bar Facing Burpees
*Scale weight down as necessary.  You should be able capable of hitting the 5+5 unbroken if you had to, but it is not necessary through the the work out.  As you get fatigued, think of dropping the bar after the 4th clean so Thrusters can stay unbroken.  You can Squat Clean the 5th rep directly into the 1st Thruster.

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FITNESS

WARM UP
Run 400m
10m High Knees
10m Butt Kicks
10m Karioka
10m Side Shuffle
10m Inch Worm
20 Groiners
30 second Side Plank each side

 FOR QUALITY
3 rounds:
1 Wall Walk + 30 second Wall Facing Handstand Hold
15 second Bottom of Ring Dip Hold

30 Second Squat Hold

10 Hollow Rocks
WOD

In 12 minutes:
Row 1000m
-then AMRAP in remaining time-
10 Box Jump Overs (24/20)
15 Goblet Squats (70/53)
20 Sit Ups

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Friday March 17, 2017

CROSSFIT
17.4 WARM UP, STANDARDS, STRATEGY and RUN THROUGH

WOD
AMRAP in 10 minutes:
15/12 Calorie Row or 12/10 Calorie Bike
10 Box Jump Step Downs (24/20)
10 Suitcase Deadlifts each arm (53/35)

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FITNESS
WARM UP
STICK GAME
2 rounds for quality:
10 1 Arm High Pulls each
8 Push Ups
30 Handstand Hold

Teams of 2:
AMRAP in 20 minutes: 

100 Calorie Row
80 Sit Ups
60 Wall Balls (20/14)
40 KB Swings (53/35)
20 Burpees

*One partner at a time.  Break up any way.

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Saturday March 18, 2017

17.4 Heats beginning at 8:30AM
Heat assignments will be coming to you Friday afternoon/evening.

If you need a specfic Heat time, are on a team and won't make it, or are not on a team but plan on coming, MAKE SURE TO NOTIFY US VIA THE SIGN UP SHEET AT THE DESK DURING THE WEEK.

ARRIVE 1 HOUR EARLY before your Heat starts.  Ideally, we would like to have everyone here at 8:30 to help with judging and cheering on your teammates and friends.  

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Sunday March 19, 2017
TBA based on 17.4