Programming for June 5 through June 11, 2017

The Nutrition Challenge is underway!! 
If you have questions or concerns, see Coach Aja.

Check out our May Athlete of the Month Q&A with Dimitri Botos
It's located in our Member Spotlight tab.

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Monday June 5, 2017

CROSSFIT
WARMUP:
400m run
20 sec pronated hang
10-20 sec top of ring support
10-20 sec bottom of ring support
30 sec right arm overhead hold
30 sec left arm overhead hold
30 sec hollow rocks
10 perfect push-ups

 

EMOM 10
Odd- 7-10 Strict Pull-Ups
Even- 7-10 Strict Ring Dips
(Drop the count to as low as 5. So use a challenging band if you're banding up.


WOD

15 minute clock
Sets of 10 unbroken reps on "Hook Grip" Deadlifts @50-55% 
400m recovery run after each set
(record total QUALITY reps and weight)
- rest 5 minutes -
30-20-10
Single Arm Strict Press
V-Ups

 

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FITNESS
WARMUP:
400m run
20 sec pronated hang
30 sec right arm overhead hold
30 sec left arm overhead hold
30 sec hollow rocks
10 perfect push-ups

 

EMOM 15
A- 5-7 Strict Pull-Ups
B- 15 sec top of ring support hold
C- 15 sec bottom of ring support hold

2x10 unbroken reps on "Hook Grip" Deadlifts
200m recovery run after each set
(record total QUALITY reps and weight)

WOD
30-20-10
Single Arm Strict Press
V-Ups

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Tuesday June 6, 2017

CROSSFIT

WARMUP:
EMOM 9
A- 30 sec Assault Bike (increase rpm each round)
B- 30 sec single arm high pulls right arm (faster up slower down tempo)
C- 30 sec single arm high pulls left arm

20 MIN FOR QUALITY:
5 DB Man Makers
10 Sciatic Nerve Floss (each side)
5-10 Strict HSPU or Box Pike
10 Pistols (Scale on a box)

 

WOD

AMRAP 9
3-6-9-12-etc....
Hang Power Cleans (135/95)
Bar Facing Burpees

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FITNESS

WARMUP:

EMOM 15
A- 30 sec assault bike (increase rpm each round)
B- 30 sec lateral box step ups right side
C- 30 sec lateral box step ups left side
D- 30 sec single arm high pulls right arm (faster up slower down tempo)
E- 30 sec single arm high pulls left arm

WOD
21-15-9-6-3
Thrusters (empty bar)
Burpees over the bar

 

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Wednesday June 7, 2017

CROSSFIT
WARMUP:
400m run
400m row
10m samson lunge
10 pause air squats
10m inchworms
10 groiners w/ pause
10m duck walk

 

STRENGTH: (20 minutes)
Back Squat
Building to a Heavy Single (NO FAILS)

WOD

6 Sets
40 Sec Max DB Snatches
Rest 2:20
(record reps and weights)

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FITNESS

WARMUP:
400m run
400m row
20 walking lunges
20 air squats
20 groiners
20m duck walk

2x
100m right arm carry
5 single arm russian swings every 10m
100m left arm carry
5 single arm russian swings every 10m

WOD

3 Rounds (rest 2 min between rounds)
2 minute clock
30 hang db snatches (10R/10L)
max calorie row in remaining time.

 

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GYMNASTICS (6PM ONLY)

Warm-Up:
30 sec reverse plank hold
30 sec seal stretch
5 wall bridges from box
5 bridge ups

Skill: Back Walkover
Step 1: Bridge
-    Lay with back on ground and feet on box against wall. Palms should be facing ground. Arm positioning is the same as a front rack position.
-    Bridge butt up, then straighten out arms.
-    Walk hands out and walk feet down box or wall.
Step 2: Kick Over
-    From bridge (on ground or using box), slowly bring one leg off ground and balance it overhead. Hold this position for 5 seconds and then switch legs.
-    With a spotter bring leg overhead and to ground.
Step 3: Put it all together in one fluent movement!

Quality:
3 rounds
10 Knee ball slam + jump + burpee        
10 HS windshield wipers
10 HS V-ups

WOD:
AMRAP 12
3 Muscle ups
12 narrow to wide pushups
10m burpee plate push

 

 

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Thursday June 8, 2017

CROSSFIT
WARMUP GAME:

KB Tap Burpee Sprint Relay

4 Rounds for Quality
15/10 Calorie Bike Sprint
15 sec top & 15 sec bottom of dip hold
20 sec supinate bar hang
10 front rack step ups each leg (20-25% of 1RM back squat)
100m single arm carry each arm

 

WOD
AMRAP 12
15 Wall Balls
10 Toes to Bar
5 Ring Muscle Ups
200m Run
(Keep the wall balls unbroken)

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FITNESS

WARMUP GAME:

KB Tap Burpee Sprint Relay

4 Rounds for Quality
15/10 Calorie Bike Sprint
10 dips
10 weighted step ups each leg
60m single arm overhead carry each arm

WOD
AMRAP 12
10 Toes to Bar
20 Wall Balls
200m Run

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Friday June 9, 2017

CROSSFIT

WARMUP:
Tabata Double Unders

Split into 2 groups:
10 minute RELAY
10 Russian KB Swings
100m Sprint (Back wall to the street and back)

EMOM 20:
Odd: 1 Bear Complex
         PC + FS + SOH + BS + SOH

Even: 30 seconds Max Burpee BJO
 

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FITNESS

WARMUP:
Split into 2 groups:
10 minute RELAY
10 Russian KB Swings
100m Sprint (Back wall to the street and back)

 

PARTNER WOD

5 Minute MAX
Calorie Bike

-rest 1 minute-

5 Minute MAX
Rounds of ...
5 burpees + 1 rope climb
(alternate by rounds)

-rest 1 minute-

5 Minute MAX
Rounds of ...
10 overhead walking lunges
5 ground to overhead

 

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Saturday June 10, 2017

WARMUP:
15/10 cal bike
15/10 cal row
15 single arm high pulls each side
15 single arm strict press each side
200m waiter carry each arm
 

WOD

3 Rounds
1 minute max cal bike
1 minute max goblet squats (53/35)
1 minute max sit-ups
1 minute max kb swings
1 minute max calorie row
2 minute REST

 

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Sunday June 11, 2017

SUNDAY FUNDAY
9am Start
(no regular classes)

WOD 1
Teams of 3
150 Calorie Row
150 Thrusters (75/55)
150 Pull-Ups

Partner 1 works
Partner 2 hold a kettlebell anyway needed (70/53)
Partner 3 rests

 

WOD 2

Teams of 3 or 4
Bike/Snatch Relay
AMRAP 12
10/8 Calorie Bike
10 Hang Snatches (75/55)

WOD 3
INDIVIDUAL
AMRAP 5
Max shoulder to overhead (95/65)
EMOM: 5 back squats

Once you drop the bar, your workout is over and you get a scored of however many reps you accumulated at that point.

WOD 4
Team of 3

Buy in:
200m Relay Run 

Then:
100 Wall Balls (20/14)
100 Synchro Sit-Ups
100 Deadlifts (185/115)
100 Burpees 

Cash out:
200m Relay Run