Programming for July 31st through August 6, 2017

Athlete: Randi Shelowitz Photo: @supercleary

Athlete: Randi Shelowitz
Photo: @supercleary

Monday July 31, 2017

CROSSFIT
WARMUP:
400m Run
10 Squat Thoracic Rotations
10 Bootstraps
10 Pause Air Squats
10 Beat Swings


***Wall Ball Mentality - Week 8 ***
50 UNBROKEN REPS (AGAIN)

3 Rounds For Quality
20 Calorie Bike
10 Pistols (Scale: Lateral Box Step Ups)
20 Sec Supinated Hang
10 Inchworm Push-Ups


WOD (T)

Every 3 minutes until failure (max 5 sets)

30 Wall Balls (20/14)
15 C2B Pull-Ups

(Scale Volume of Pull-Ups If Needed)

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FITNESS
WARMUP:
2 Rounds
20/15 Calorie Bike
20 Lateral Box Step Ups
20 Push-Ups
20 Burpees

EMOM 10
5 Pull-Ups


WOD (T)
Every 3 minutes for 6 rounds 15 wall balls 15 box jumps or step ups EMOM 10 5 pull-ups
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Tuesday August 1, 2017

CROSSFIT
WARMUP:
12 Rounds of Tabata
A- Hollow Body Hold
B- V-Ups
C- Burpees

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold
5 kick ups to 5 second negative

EMOM 7
(Choose a rep scheme that suits you. Example:2/4, 3/6, 5/5)
4 Strict HSPU + 4 Kipping HSPU

WOD (T)
3 Rounds
10 Deadlifts (155/105)
10 Hang Power Cleans
10 Toes to Bar

then-
400m Single Arm Carry (70/53)
Switch hands as needed

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FITNESS
WARMUP:
50m each arm:
Single Arm Farmer, Waitier and OH Carry

EMOM 15
A- 5-10 TTB
B- 30 sec bike
C- 5-10 HSPU
D- Rest

WOD 3 rounds 200m double arm farmer carry 10 burpees 20 empty bar thrusters 30 sit-ups

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Wednesday August 2, 2017

CROSSFIT
WARMUP:
400m Run

3 Rounds for Quality
20 Single Arm High Pull (each arm)
20 Single Arm Strict Press (each arm)
20 Weighted Walking Lunges
100m Single Arm Overhead Carry (each arm)

WOD (C)
4 Rounds
400m Run
10 Unbroken Power Snatches (95/65)

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FITNESS
WARMUP:

3 Rounds for Quality
400m Run
20 Single Arm High Pull (each arm)
20 Single Arm Strict Press (each arm)
20 Weighted Walking Lunges
100m Single Arm Overhead Carry (each arm)


WOD
5 Rounds
200m Run
10 Barbell Deadlifts
5 Bar Facing Burpees

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Gymnastics

Warm Up:
10 x pronated to supinated bar hang
30 sec Partner L seat
10 push up to L
30 sec straddle stretch

 

Discuss difference between T2B for speed vs. T2B for longer quality sets

  • Practice straight leg T2B

  • Practice tuck kick out T2B

  • 10 t2b for time (tuck vs straight leg)

On coach’s cue: t2b variations

Toes To Bar Conditioning

  1. Low bar T2B: 3x5

  2. Controlled kip-tuck up- L up 3x5

  3. Partner PVC pipe windshield wipers 3x10

  4. Floor seat straddle up 3x10

WOD
10 HSPUs
75 DUs
10 strict HSPUs
75 DUs
10 deficit HSPUs
75 DUs

 

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Thursday August 3, 2017

CROSSFIT
WARMUP:
500m Row (Heels Down)
Then (in the driveway)
20m High Knees
20m Butt Kicks
20m Side Shuffle (each way)
20m Alt Straight Leg Swings
20m Squat Hops


Back Squats - Week 8
60%x5
70%x4
80%x3
90%x2
95%x1

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)

Start on the opposite machine from last week.

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FITNESS
WARMUP:
500m Row (Heels Down)
Then (in the driveway)
20m High Knees
20m Butt Kicks
20m Side Shuffle (each way)
20m Alt Straight Leg Swings
20m Squat Hops

For Quality
100m Single Arm Waiter Carry (each)
3 Thrusters every 10m

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)

Start on the opposite machine from last week.

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Friday August 4, 2017

CROSSFIT
WARMUP:

3 Rounds for Quality
3-5 Muscle Ups (Scale: 10 Ring Swings+ 5 Dips) 
5 Man Makers
15 GHD Sit-Ups
20 Sec Supinated Hang
30-60 sec Sandbag Bearhug Hold
200m Jog


EMOM 14
Odd- 30 sec MAX DB Snatches
Even- 30 Sec MAX Double Unders

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FITNESS
WARMUP:
8 Rounds of Tabata Double Unders

EMOM 10
Even: 5 Strict Press
Odd: 30 Sec Overhead Hold
Coaches notes:
PARTNER WOD I go you go rounds (5 each) 5 box jump overs 10 kb swings 15 air squats 150m sprint
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Saturday August 5, 2017

WARMUP:
10 Minute Team Relay

Class Split into 2 teams
(Start at the DB/KB Racks)
10 Russian Swings
Sprint to Driveway
40m Sled Sprint
Sprint back


PARTNER WOD

3k Row
Must Row 300m and then switch

While partner one rows, partner 2 performs max push-ups


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Sunday August 6, 2017

WARMUP:
400m Run
20m squat hops
20m high knees + Back Pedal
20m butt kicks + Back Pedal
10 tuck jumps
20 push-up shoulder taps


"31 Heroes"

AMRAP in 31 minutes
(with a Partner)
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs reps. 
Partner 2 runs 400 meters with a sandbag (45/25 lbs).
Switch when partner 2 returns from run.
Keep a continuous round count.

https://www.31heroes.org/31-heroes-we-honor/

On August 6, 2011, 30 American soldiers and a military K-9 were aboard a U.S. Boeing CH-47 Chinook helicopter when its crashed. The crash, is said to have been caused by a Rocket-propelled grenade fired by Taliban forces in the Tangi Valley of Wardak Province, when the helicopter was at approximately 100–150 feet off the ground just prior to landing, was the largest loss-of-life by U.S. in the Afghan War. The Chinook was shot down in the early morning hours of August 6, 2011, at approximately 0239 AM Local time, and was the largest single-loss of American life in the history of the U.S. Navy SEALs.