Programming for March 27th through April 2, 2017

 When SuperCleary says, "show me some pizzazz!" Post 17.5 Photo by: @supercleary

When SuperCleary says, "show me some pizzazz!"
Post 17.5
Photo by: @supercleary

Congratulations to everyone who complete the 2017 CrossFit Open!!
Saturdays have been extremely energetic and the atmosphere for working out has been incredible. Let's keep this up as we head into our new training cycle. This week will be a transition week and we will get a taste of Jacked & Tan / BaeWatch. We will be on a split program for Tuesdays and Wednesdays until Memorial Day Weekend.
You can choose to lift more with Jacked & Tan, working on strength, power, and speed. 
You can also choose to build your engine with BaeWatch as you will be testing your lactic threshold and building your lung capacity while doing longer workouts.

Congratulations to our March Athlete of the Month, MARCO SANCHEZ.
He most recently hit a PR SNATCH OF 285LBS !!!
You can check out his Q&A in the Spotlight Athlete tab. 
http://shaun-cleary.squarespace.com/member-spotlight/

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Monday March 27, 2017

CROSSFIT
WARM UP
Row 400/350m
10m High Knees
10m Back Pedal
10m Butt Kicks
10m Back Pedal
4x10m Shuttle
20 Crossover Toe Touches
10 Arch Rocks
10 Hollow Rocks

With an empty bar:
5 Slow Goodmornings
5 Low Straight Leg Deadlifts
5 Deadlifts with pause at knee
5 Deadlifts

STRENGTH
Deadlift
5@70%
4@75%
3@80%
2@80-85%

*We will be testing for a heavy set of 5 shortly.  This is to adapt you back to handling heavier weights.  These do not have to be touch and go reps.  If these percentages feel like a ton, dont be afraid to drop slightly by feel.  Again, this is just to get us back to feeling some heavy weight off the floor.

PRE-WOD
On coach's cue:
5 Hang Power Cleans with pause in catch with an empty bar
5 Hang Power Cleans with working weight

WOD
3 rounds with 3 minutes rest:
Row 400/350m
10 Hang Power Cleans (115/75)
Max Burpees Over Bar

*Alternate with a partner in classes larger than 10.  The Hang Cleans should be unbroken or in 2 very quick sets.  If you are not getting to the Burpees, cut down the row distance.

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FITNESS

WARM UP
10 Groiners
10 boot straps
10 arm circles (forward/back/across chest) 
1000m row not for time

For Quality
3 rounds
10 Wall Ball (w/ pause)
10 partner medball situps (each person)
10 hanging hip taps (5 each)

WOD
12 min AMRAP: 
40 DUs
30 Wall balls
20 burpees
10 pull ups

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Tuesday March 28. 2017

WARMUP
Assault Bike 10 Calories
6 Elbow Instep Rotation each side
20 Pogo Hops
10 Pause Air Squats
10 Reverse Samson Lunges
10 Lemon Squeezes
10 Beat Swings

JACKED AND TAN
A.  Superset
      1. 4x10 Back Squat
      2. 2 High Box Jumps

B. 4x6 Alternating Back Rack Lunges each leg
C. Assault Bike:
     4x20 seconds Max Calories with 2:30 rest

BAEWATCH
Every 3 minutes for 10 rounds:
400/400m Assault Bike
10 Wall Balls (20/14)
10 Sit Ups

*Shorten Bike distance if necessary.  Scale up/down Wall Ball weight or height.  Scale up to GHD Sit Ups

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FITNESS
WARM UP
200m run
3 rounds: 
10 hollow rocks
10 beat swings
10 boot straps

400m run
2 minute rest
300m run
1 minute rest
200m

EMOM for 5 minutes: Wall Balls
 1 min rest
EMOM for 5 minutes:
10 Alternating Box Step Ups
1 min rest
EMOM for 5 minutes:
5 Pull Ups
15 Air Squats

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Wednesday March 29, 2017

CROSSFIT
WARM UP
20 minutes for Quality:
60m 1 Arm Carry each arm
60m Jog
5 Rotational Ball Slams each side (overhead)
30 second Handstand Hold
8 Strict Ring Dips

GYMNASTICS:
3 rounds for Quality:
30 second Straight Arm Side Plank (accumulate if necessary)
15 second Arch Hang
15 second Hollow Hang

3 rounds for Quality:
10 Handstand Shoulder Taps (Free-standing, Wall Facing, Pike on Box, Pike on Floor)
5 Strict Pull Ups with 5 second Negative
30 seconds Tripod or Headstand Hold/Practice

WOD
4 Rounds:
200m Run
10 Burpee Pull Ups or 5 Burpee Muscle Ups

*Time to start easing back into running.  If you experience calf, foot or achilles pain into this WOD, switch to the bike or row.  It is important to allow these tissues to get used to the demands of running.  Your ability to breathe and continue to do work will carry you further than they can handle, so be careful not to push it.  RX Pull Up athletes should shoot for a bar 6 inches above reach.  Scale down to a lower bar or 10 Burpees+10 Banded Pull Ups or Ring Rows

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FITNESS
WARM UP
200m Row
10 leg swings each direction
10 Single Arm Russian KB swings each arm
10 Boot Straps
10 Kossacks

WOD 1
3 rounds: 

10 Suitcase Deadlifts (each arm) 
30 sec handsandhold

In 16 minutes:
21-18-15-12-9-6-3
Box Jumps
Sit ups
KB Swings (53/35) 
AMRAP Row for Calories

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Thursday March 30, 2017

JACKED AND TAN
A. Speed Sumo Deadlifts:
8x3 with 30 seconds rest @ 50-60%
*The goal is explosive pulls from the floor.  Think of almost jumping the weight off the ground.  If you're moving slow, lower the weight.

B. Superset
      1. 4x5 Staggered Sumo Goodmornings each (5 second negative)
      2. 4x3 Single Leg Box Jumps each leg

C. 6 sets building to a heavy:
20m 2 Arm Farmer Carry


BAEWATCH
A. Alternating with a partner:
1x1000m Row each
2x500m Row each
2x250m Row each

B. With a partner:
110 KB Swings for time (53/35)

*This is not intended to be heavy.  You should be doing large sets and challenging your self to stay unbroken for as long as possible with out completely taxing grip.  

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FITNESS

WARM UP
400m run
10 arm circles in all directions
5 burpees pull ups
10 beat swings
10 toe touches

WOD 1
FOR QUALITY:
10m Plate Overhead Walking Lunge
12 Pause Air Squats
12 Hollow Rocks
10m Inch Worms

WOD 2
5 Rope Climbs
-then
21-15-9
Burpee to Plate
Toes to Bar
-then-
5 Rope Climbs

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Friday March 31, 2017

WARM UP
10 Forward/Back Leg Swings each
10 Side to Side Leg Swings each
10m High Knees
10m Butt Kicks
10m Side Shuffle
10m Karioka

WALL BALL HUNGRY HUNGRY HIPPOS!

FOR QUALITY:
2 rounds:
8 1 Arm Strict Press
8 1 Arm High Pulls
10 Weighted Kossacks

PRE-WOD:
With an empty bar:
5 Strict Press with 3 sec pause at top
5 Push Press with pause in dip
5 Push Press

WOD
0-5 minutes:
50 Wall Balls (20/14)

5-10 minutes:
Build to a heavy 3 Push Press

10-15 minutes:
AMRAP
12 Sit Ups
10 Box Step Ups
8 Box Jump Overs

*Have your Wall Ball, Barbell, Box and Abmat set up at the start.  Partner up for Push Press as necessary.

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FITNESS

WARM UP
3 rounds:
150m Straight Leg Row
10 Lateral Box Step Ups (5 each)
5 Inch Worms

WOD
TEAMS of 2:
AMRAP in 20 minutes:
400m Med Ball Carry (20/14)
30 Wall Balls
20 Russian KB Swings (70/53)
10 Goblet Squats

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Saturday April 1, 2017

WARM UP:
Row 15/12 Calories
10m Inch Worm Push Up
10m Reverse Crab Walk
10 Pause Air Squats
20 Toe Touches
10 Forward Lunges with twist|

WOD
Tabata Style
4 rounds each movement before moving onto the next.
Wall Balls (20/14)
KB Swings (70/53)
Goblet Squats
Burpees
Overhead Lunges (45/25)
10m Shuttles
Row for Calories

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Sunday July 17, 2016

WARM UP
Run 400m
Inch Worm 10m
10 Single Leg Toe Touches
Duck Walk 1m
20 Toe Touches
10 Tuck Jumps

"Partner Nutts"
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

One partner works at a time.Partition reps as necessary.Run together.

20 Handstand push-ups
30 Deadlifts 245/165
40 Box jumps (30/24) 
50 Pull-ups
100 Wallballs (20/14) 
200 Double-unders
Run 400 meters with a 45lb plate