Programming for August 28th through September 3, 2017

Athlete: Gilee Hershco Photo: @supercleary

Athlete: Gilee Hershco
Photo: @supercleary

With the month of August coming to a close this week, we would like to announce our August Athlete of the Month is Gilee Hershco. Check out her Q&A here.

As many of you know, we have switched membership software to Pike 13. Please check you emails to login to the new website and enter your billing information. Thank You!

Weightlifting class with Coach Joe returns this upcoming Saturday at 10am and will be the start of a 10 week program to help your technique and understanding of the olympic lifts. The program will be posted each week, just like the rest of our programs. The class will split the gym with Gymnastics class. Open gym will be 11am-12pm. 

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Monday August 28, 2017

CROSSFIT
WARMUP:
10m inchworm + push-up
10m duck walk
10m crab walk
10 bottom half burpees
10 plank to down dog

STRENGTH - Front Squat
5x5 @ 60-65% of 1RM Back Squat (Just established 2 weeks ago)

WOD (T)

AMRAP 3
15 Touch n Go Power Cleans (115/75)
Max Push-Ups
- rest 2 min -
AMRAP 3
10 Touch n Go Power Cleans (135/95)
Max Push-Ups
- rest 2 min -
AMRAP 3
5 Touch n Go Power Cleans (155/105)
Max Push-Ups

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FITNESS
WARMUP:
10m inchworm + push-up
10m duck walk
10m crab walk
10 plank to down dog
10 perfect push-ups
400m run

Front Squat
3x10 (increasing weight)*NOT A 10RM*

AMRAP 12
Ascending by 3's
3,6,9,12,15,18...etc
Russian KB Swings (53/35)
Push-Ups
Air Squats

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Tuesday August 29, 2017

CROSSFIT & FITNESS
WARMUP: 2 Rounds
20 second handstand hold
20 sec pronated hollow hang
20 sec pronated arch hang
10 beat swings
20 sec top of ring support hold
20 sec bottom of the dip hold

EMOM 10
Odd- 5-10 Strict HSPU
Even- Hip to Bar Kips (Bar MU Focus)

WOD (T) - 14 Minute Cap
For Time:
500m Row
21 Ring Dips
500m Row
15 Ring Dips
500m Row
9 Ring Dips

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Wednesday August 30, 2017

CROSSFIT
WARMUP:
10 pvc pass throughs
10 pvc overhead lunges
10 pvc prone pass throughs
10 pvc ohs

Quality Part A
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
100m Single Arm Waiter Carry (each)
[All must be unbroken. Choose a weight for each that can hold this standard]

Quality Part B
8 Minute Assault Bike Holding RPM: 60/50

WOD (C)
AMRAP 8
10 OHS (95/65)
50 Double Unders

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FITNESS
WARMUP:
Part A- 2 Rounds
50m Single Arm Overhead Carry (each)
50m Single Arm Farmer Carry (each)
50m Single Arm Waiter Carry (each)

Part B
8 Minute Assault Bike Holding RPM: 55/45

WOD
5 Rounds
12 Single Arm Thrusters (6/6)
25 Double Unders
200m Run

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Gymnastics (6pm only)

Warm Up:
Wrist stretch
10m inchworm hops
10m SpiderMan walk
10m leg kicks
10m heel walks

Partner Core Complex:
5 rounds each
5 tuck ups
5 v-ups
5 stalder ups

Skill: Planche Part 1 (Continuation of the Planche progression will continue next week)

Step 1: Butt tight and stomach activated in push-up position.

  • Hand positioning?

Practice shoulder load. How far forward can you go without buckling or elbows bending?

  • Drill: Banded Planche using two feet then transfer to one foot

Step 2: Shifting weight to the shoulders

  • Drill : Planche push-ups on parallettes. Focus on shifting weight forward. Go for 3 sets for max reps with a focus on body positioning.

Step 3: Change body position and test unilateral strength

  • Drill : Modified tuck planche using wall ball and parallettes. Lean forward as far as possible before tucking one leg.

  • Drill: Tuck Planche knee lifts and push-up position on the ground. *Utilize band if necessary

Step 4: Raise hips up

  • Drill: seated knee sit to hips and knees off ground, shifting weight. Begin picking one foot off the ground at a time.

  • Drill : Planche with knees to elbows on parallettes.

WOD:
AMRAP 13
1 muscle up
3 power snatches (115/75)
5 OHS
7 HSPUs
9 burpees


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Thursday August 31, 2017

CROSSFIT
WARMUP: 2 Rounds
10 Single Leg KB DL each side
15 Single Arm High Pulls each side
20 Goblet Reverse Lunges

EMOM 12
Odd- 6 Snatch Grip Deadlift @90% of 1RM Snatch
Even- 6 Strict Pull-Ups

WOD (T)
4 Rounds
200m Sprint
5 Touch n Go Power Snatches (135/95)
- rest 2 min -

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FITNESS
WARMUP:
2 Rounds
10 Single Leg KB Deadlifts each side
15 Single Arm High Pulls each side
20 Goblet Reverse Lunges (10 each)

EMOM 12
Odd- 12 KB Sumo Deadlift High Pulls
Even- 12 Single Arm Strict Press (6/6)

WOD (C)
AMRAP 10
Buy in: 500m Row
Then, in the remaining time, amrap
10 Double DB/KB Push Press
2 Rope Climbs
20-40-60m Shuttle Sprint (driveway)

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Friday September 1, 2017

CROSSFIT
WARMUP:
Running "Arm Swing" Drill
Run 400m
Rowing Review and Drill
Row 400m

EMOM 12
Odd- 5 Strict Press (increasing weight each set)
Even- 15 Sit-Ups

HERO WOD

"Jerry"
1 Mile Run
1K Row
1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

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FITNESS
WARMUP:
"Rowling"


PARTNER WOD
2x400m Run Relay
50 Partner Wall Balls
2x500m Row Relay
50 Burpee Box Jump Overs
2x400m Run Relay
50 Burpee Pull-Ups
2x500m Row Relay
50 Synchro Sit-Ups
then,
50 Calorie Bike

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Saturday September 2, 2017

WARMUP:
10 Rounds of Tabata
A- Burpee Tuck Jumps
B- Lemon Squeezes


EMOM 18
A- 20 Sec Max Effort Assault Bike
B- 30 Sec Hollow Body Hold
C- REST

WOD
AMRAP 16
16 Wall Balls (20/14)
16 Toes to Bar
16 Med Ball Lunges

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Gymnastics (10am)

Warm up: 10 bridge ups
30 sec pike stretch with band
Shoulder stretch: 10 knees to each side, 10 righting left  leg up and around
10 partner hollow hold leg raises
30 sec straddle hold with band
30 sec roll back, knees to right, knees to left

Skill: Backward roll
Forward roll- hands on ground, tuck chin, keep back rounded.
Scale up- stand up without using hands
Forward roll to pistol

  • Backward roll

  • Candle stick part 1: same starting position (feet together, hands above head, go down into squat) and entry into backward roll (increases comfort level when rolling backwards). Focus on maintaining hollow body.

  • When rolling back push shoulders back behind head, keeping arms tight.

  • Candle stick part 2: change arm position during candle stick from straight arms to bent elbows with palms on ground. This will protect your head and avoid you rolling on your neck.  Focus on fast elbows, similar to clean.

  • If you can't do a candlestick with bent arms and palms on ground, do not move on to backward roll!

  • Candle stick part 3: change hollow body position to tuck position. If you can maintain tight tuck with bent elbows and palms to ground you are ready for backward roll.

  • Drive hips and feet out to complete backward roll

  • Challenge: during backward roll push out to push up position or handstand position.

  • Challenge: backward roll to different shapes (tuck, pike, straddle). This focuses on maintains control of body while putting it in different positions within the same movement. Straddle and pike focus on flexibility.

  • As we me the body longer by staying in straddle or pike we will increase speed, therefore we must increase body awareness and control.

WOD
3 rounds
10m candle stick broad jump
20 ring tuck ups
10 wall balls (30/20#)
20 hs shoulder taps


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Weightlifting (10am)
 

Week 1 of 10
1) snatch; 50% 3 reps 3 sets, 55% 3 reps 3 sets, 60% 3 reps 5 sets  (% of approx. best snatch)
2) clean & jerk; 50% 3 sets, 55% 3 sets, 60% 5 sets (% of approx. best clean & jerk)
3) snatch pulls; 70% 3 reps 2 sets, 80% 2 reps 2 sets, 90% 1 rep 3 sets
4) back squats; 70% 6 reps 6 sets 



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Sunday September 3, 2017

WARMUP:
20m high knees
20m butt kicks
20m side shuffle each way
20m alt straight leg swings
400m run
10 groiners w/pause
10 tuck jumps
10 push-up + shoulder tap
10 toe touches

Team "JACK"
Teams of 3
AMRAP 20
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps

You must wait for each teammate to finish their set before rotating
to the next movement.