Programming for January 15th through January 21, 2018

Athlete: Nick Soldatenko Photo: @supercleary

Athlete: Nick Soldatenko
Photo: @supercleary

Muscle Up Clinic w/ Coaches Kait & Rob
Saturday January 20th @ 10am
Sign Up at the Front Desk

The CrossFit Open Registration is now live. Go to the games.crossfit.com to register.
We will be announcing when we will be drafting teams at random for the Open in-house.
A sign-up sheet will be up soon for everyone interested. Last year was a lot of fun. We had over 60 members and coaches participate. We hope to have even more this year. Each team will have different colored t-shirts.


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Monday January 15, 2018

CROSSFIT
WARMUP:
3 Sets
30 sec Bike (80%)
5 Single Arm Thrusters (each)
10 Beat Swings
15 Pogo Hops


STRENGTH: Back Squats (Week 6 of 8)
3 reps @ 70% + 5lbs
3 reps @ 80% + 5lbs
MAX reps @ 90% + 5lbs

WOD (T)
3 Rounds
10 C2B Pull-Ups
10 Thrusters (95/65)
50 Double Unders

INTENT:
The back squats are getting heavier this week. Remember to add the 5lbs to each
percentage as long as you have been consistently following the squat program.
This week's workouts will not "beat you up" as much as the last two weeks.
There is a different stimulus desired in this week. Today, we don't have a lot of volume
in the workout. The intensity should be high. The pull-ups will be unbroken for a number
of you. The thrusters should be unbroken for everyone. Finally, this is another time to
practice double unders in a high intensity atmosphere.
Today we are training strength, stamina, endurance, power, coordination, balance and
accuracy.

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FITNESS
WARMUP:
3 Sets
30 sec Bike (80%)
5 Single Arm Thrusters (each)
10 Beat Swings
15 Pogo Hops

STRENGTH: 4x10 Back Rack Lunges

WOD (T)
AMRAP 12
5 Pull-Ups
10 Thrusters (75/55)
50 Double Unders

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Tuesday January 16, 2018

CROSSFIT
WARMUP:
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Cuban Complex
10 PVC Snatch Balance (led by coach)
10 Beat Swings
10 Lying Down to Hollow Body (led by coach)
2x10 Partner TTB Target Drill


STRENGTH: Snatch
5 Sets
Halting Snatch Deadlift
+
2 Hang Power Snatches

WOD (T)
AMRAP 4
4 Hang Power Snatches (115/75)
8 Toes to Bar

-rest 4 minutes

AMRAP 4
8 Hang Power Snatches (95/65)
8 Toes to Bar

INTENT:
The intention of the snatches for the strength today is to keep the body engaged during
the entire complex. This means hamstrings, shoulders, lats and core. The halting snatch
deadlift is a lift-off (2 sec pause) then stand. From there, the two hang power snatches
are performance without putting the bar down.
Our workout today is two part. The weight gets lighter from part 1 to part 2 and the reps
increase. The toes to bar remain the same number to keep consistency in the movement.
Many of you are getting better with this skill and this rep scheme will be a good challenge
in the amraps.
Today we are training strength, power, flexibility, coordination, accuracy, stamina & power.

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FITNESS
WARMUP:
2 sets
2 min row @27-33 SPM
5 Sumo Inchworms
10 Toe Touches
15 Hollow Rocks


EMOM 12
A- 40 sec MAX DB Snatches
B- 40 sec MAX Sit-Ups
C- REST

WOD (T)
20-15-10
Double KB Deadlift
Toes to Bar
Then,
1000m Row

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Wednesday January 17, 2018

CROSSFIT
WARMUP:
3 Rounds
2 Laps Double Farmer Carry
- 5 Double Arm Swings each lap
20 Sec Handstand Hold
5 Handstand Push-Ups Negatives
20 Alternating Single Arm Press (10 each)
10 Hang DB Snatch each arm

WOD (C)
AMRAP 8
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.


INTENT:
It's compete day, which means this is our focused workout of the week. It is Open Workout
15.4 and is definitely a potential repeat workout for this year. Keep the HSPU sets short as
well as the rest in between those sets. This 8 minute clock will pass by quickly, so use the
time wisely. This is definitely a handstand push-up workout. The barbell is simply a speed
bump along the way. Today we are training balance, strength, coordination, stamina,
and power.

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FITNESS
WARMUP:
3 Rounds
2 Laps Double Farmer Carry
- 5 Double Arm Swings each lap
20 Sec Handstand Hold
5 Handstand Push-Ups Negatives
20 Alternating Single Arm Press (10 each)
20 Alternating Single Arm High Pulls (10 each)


WOD (C)
AMRAP 10
4 HSPU
6 Ring Dips
8 KB Swings (53/35)

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Gymnastics (6pm only)

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Thursday January 18, 2018

CROSSFIT & FITNESS
WARMUP:

EMOM 20
A- 100m Row Sprint
B- 30 sec Perfect Push-Ups
C- 12/8 Calorie Bike Sprint
D- 10 Tempo Ring Rows


WOD
0:00-5:00
6 Laps Double Arm Farmer Carry

5:00-10:00
3 Rounds
15 Zombie Sit-Ups
30 Sec Plank

10:00- 15:00
Accumulate 2 Minutes in a Front Rack Hold @90% of your Front Squat

15:00-20:00
4 Minutes Max Muscle Ups or Ring Dips
(Practice)

INTENT:
Every couple weeks, we need a day to just move for the majority of the hour with no
focus on times or scores. Simply a training day. Today is just that. Today we are training
power, speed, balance, coordination and strength.


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Friday January 19, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Double DB/KB Overhead Hold
20 Sec Supinated Hang
10 Single Arm Ring Rows (5 each arm)
10 Toes to Rope
5 Single Arm OHS (each arm)



STRENGTH: Shoulder to Overhead (from the floor)
3x10 Shoulder to Overhead w/ 1 sec pause
-rest 3 minutes between sets


AMRAP 10
300m Row
5 OHS (135/95)
1 Rope Climb


INTENT:
The shoulder to overhead in the strength can be push press or push jerks. Keep true to
the 1 second pause at the top of each rep. The sets must be unbroken and you can either
keep the same weight across or increase each set. For the workout, the OHS should be
unbroken. This way, rounds should be about 2 minutes long. This is a great workout to
get rope climbs in if you don't normally do them in workouts.
Today we are training strength, power, flexibility, coordination, endurance and stamina.

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FITNESS
WARMUP:
2 Sets
30 Sec Double DB/KB Overhead Hold
20 Sec Supinated Hang
10 Single Arm Ring Rows (5 each arm)
10 Toes to Rope
5 Single Arm OHS (each arm)

STRENGTH: Shoulder to Overhead (from the floor)
3x10 Shoulder to Overhead w/ 1 sec pause
-rest 3 minutes between sets

PARTNER WOD
50 Calorie Bike
2 Rope Climbs
50 Ground to Overhead w/ a plate (45/25)
2 Rope Climbs
50 Overhead Lunges w/ a plate (45/25)
2 Rope Climbs
50 Push-Ups
2 Rope Climbs

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Saturday January 20, 2018

WARMUP:
4 Teams
Relay for 4 Rounds Each
10/7 Calorie Bike Sprint
4x10m Shuttle Sprint
5 Air Squats


WOD
10 Rounds
10 Air Squats
10 Push-Press (75/55)
Then,
100 Sit-Ups

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Sunday January 21, 2018

WARMUP:
EMOM 15
A- 10 Wall Balls
B- 2 Wall Walks
C- 10 KB Sumo DL High Pulls


PARTNER WOD
For Time:
2000m Row
50 Burpee Pull-Ups
50 Russian KB Swings (70/53)
1000m Row
50 Toes to Bar
50 Power Cleans (115/75)