Programming for January 22 through January 28, 2018

Our Ring Muscle Up Clinic was great. Thanks to Coach Kait for 90 minutes of drills and tips. 
a few of our members got their first muscle up this past weekend.
Congratulations to Doug (bar), Stu (ring) and Randi (ring)! Videos of them are on social media.

We now have more sandbags and they vary in weight. Be ready to see them used more in warm-ups and some workouts.

CrossFit OPEN 2018
Sign up ASAP for our in-house open competition. We will be creating 4 teams. The tentative date we are doing this is Feb 3rd (possibly the 10th). Keep those days available if you want to be present of the lottery draft. If you have questions, contact Coach Rob.
18.1 will be announced on February 22nd @ 8pm
If you're signing up online as well, go to games.crossfit.com

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Monday January 22, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Assult Bike @65-70/55-60 RPM
10 Samson Lunges
10 Beat Swings
10 Squat Thoracic Rotations
10 Air Squats
10 Pogo Hops (touching a target)

STRENGTH: Back Squats (Week 7 of 8)
5 reps @ 75% + 5lbs
5 reps @ 85% + 5lbs
MAX reps @ 95% + 5lbs

WOD (T)
4 Rounds
8 C2B Pull-Ups
16 Front Rack Lunges (95/65)
32 Double Unders

INTENT:
We are under 5 weeks out from the CrossFit Open. You will definitely be seeing more
open style training exercises and rep schemes. We have HEAVY squats today.
Go for it on these. You are attempting multiple reps very close to your 1RM. Be
confident and get after it. The workout is designed for the advanced athlete to go
unbroken throughout the entire workout. These are 3 movements that may very well
be seen in the open. Attack your weaknesses.
Today we are training strength, power, speed, agility, balance, coordination, stamina,
cardio endurance, accuracy and flexibility.

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FITNESS
WARMUP:
3 Sets
1 Minute Bike (80%)
10 Box Step Ups (weight optional)
10 Beat Swings
20 sec standing calf raise
20 sec single leg hold each
10 Pogo Hops (touching a target)

WOD (T)
4 Rounds
10 Pull-Ups
20 Front Rack Lunges (75/55)
30 Double Unders

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Tuesday January 23, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
10 Calorie Row
10 Single Arm High Pulls each
10 Single Arm Strict Press each
10 Tuck Jumps
20 Sec Handstand Hold


STRENGTH: Handstand Push-Ups

Every 20 seconds for 12 rounds (4 minutes)
3 Handstand Push-Ups

If you don't HAVE handstand push-ups,
4 Double DB Press every 20 seconds

WOD (T)
AMRAP 12
20 Calorie Row
20 DB Snatches (50/35)
20 Box Jump Overs (24/20)


INTENT:
Like I stated yesterday and at the Open meeting, we will be training movements for the
Open. The handstand push-ups today are broken into small quick sets because that
will be the most efficient and safest way to move through them during an Open workout.
Scale them as needed. The workout is completely conditioning. If you are not used to
transfering the dumbbell in the air, practice that today. If you need to scaled the height
of the box so you can jump instead of step, scale the height.
Today we are training balance, strength, coordination, agility, power, speed, stamina
and endurance.

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Wednesday January 24, 2018

CROSSFIT
WARMUP:
6 Laps Right Arm Farmer Carry
6 Laps Left Arm Farmer Carry
2 Minutes Assault Bike (60-70/50-60)

2 Sets
5 Bottom Half Burpees
5 Single Arm Thrusters (each)
5 Empty Bar Split Jerks


WOD (T)
EMOM 16
Odd- 10 Thrusters
Even- 10 Bar Facing Burpees
(Scale number of reps to remain 40 seconds or under)

- rest 4 minutes -

8 minutes to Establish a 1RM Clean & Jerk for the day
(Clean any way)


INTENT:
BOOM! Two movements most of you wish to never see. I promise you that you will be
better physically and definitely mentallity if you come in to work on these movements
today. Thrusters and burpees are demanding. The reason for making this an emom is
to guarentee some rest so you are able to complete the next set. Focus on 10 reps,
thats it. Then when you are finished with them, focus on the next 10 reps.
The 1RM C&J is testing your ability to lift after a workout. Focus on getting good lifts in.
Avoid specific numbers. If it feels good, increase. If it doesn't, don't increase. Today is
a training day. We are training strength, power, speed, agility, coordination, endurance,
stamina and balance.

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FITNESS
WARMUP:
6 Laps Right Arm Farmer Carry
6 Laps Left Arm Farmer Carry
2 Minutes Assault Bike (60-70/50-60)

2 Sets
5 Bottom Half Burpees
5 Single Arm Thrusters (each)
15 Zombie Sit-Ups

WOD (C)
EMOM 16
Odd- 8 Thrusters (75/55)
Even- 8 Bar Facing Burpees

- rest 2 minutes -

100 Sit-Ups

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Gymnastics (6pm)

Warm Up:
2 rounds
10 banded hollow rocks
PVC partner hollow holds
10 push-ups to wall holds
Banded partner 10m runs

Strength

Superset: 3x
10x J-hook pulls overhand to underhand grip
15x Strict press + lemon squeeze
Rest 2 min between rounds

Superset: 3x
8x Chin up switch grip at top, pull up
10x Dumbbell reverse thrusters
Rest 2 min between rounds

WOD
4 rounds
10 single-leg t2b
15 Deadlift + goblet squats (35/53)
20 double kb OHS
1 shuttle sprint

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Thursday January 25, 2018


CROSSFIT
WARMUP:
Bike/Sandbag Relay
10 Minutes or 6 Rounds each
10 Second All Out Bike Sprint
100ft Sandbag Bearhug Carry


STRENGTH:
Every 2 minutes for 10 minutes
3 Squat Clean Singles w/ a 3 sec tempo to mid thigh


WOD (T)
Every 3 Minutes for 5 Rounds

12/8 Calorie Bike
2 Rope Climbs
1 Power Clean (80%)


INTENT:
Today's strength is to help us focus on bar path and control. We want to engage our
lats and hamstrings from the start of the movement through the catch. Go off feel for
the strength. The workout is about power output and speed in the rope. Then, hit a solid
power clean under fatigue. Today we are training, power, speed, stamina, coordination,
strength and recovery.

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FITNESS
WARMUP:
Bike/Sandbag Relay
10 Minutes or 6 Rounds each
10 Second All Out Bike Sprint
100ft Sandbag Bearhug Carry


EMOM 30
A- 12/8 Calorie Bike Sprint
B- 1-3 Rope Climbs
C- 3 Sandbag Cleans
D- Max Russian KB Swings (53/35)
E- Rest

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Friday January 26, 2018

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


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


WOD (T)
5 Rounds
3 Snatches (60%)
3 OHS
25 V-Ups (or Lemon Squeezes)



INTENT:
We are feeding off of last week's shoulder to overhead. You will have a better feel of
what you may be capable of. It is the same exact strength. For the workout, it is
purposely lighter in volume for two reason: 1) We have a lot of volume in the open prep
tomorrow. 2) I am adjusting the program to prepare us for the open so I don't want to
beat you up on Fridays. Today we are training strength, power, coordination, balance,
flexibility 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 Hollow Rocks
10 Single Arm Strict Press (each)

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

PARTNER WOD
"I go you go by movement" (3 rounds)
21 Calorie Row
15 V-Ups
9 Burpees Over the Rower

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Saturday January 27, 2018

WARMUP:
4 Sets
25 Plate Taps
5 Single Arm Push Press Each (1 sec pause)
5 Box Jump w/ Step Down
5 Knee Raises or TTB Kips


Open WOD 12.3
AMRAP 18
15 Box Jumps (24/20)
12 Push-Press (115/75)
9 Toes to Bar

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Sunday January 28, 2018

WARMUP:
Shuttle Run/Carry Relay
2 Teams
2x50ft Shuttle Run
100ft Sandbag Carry
100ft Single Arm Farmer Carry (50ft each arm)


PARTNER WOD
For Time:
100 Calorie Row
100 Wall Balls (20/14)
10 Rope Climbs
50 Calorie Row
50 Wall Balls
5 Rope Climbs