Programming for January 29th through February 4, 2018

January 2018 Athlete of the Month - Andrew Dickson Photo: @supercleary

January 2018 Athlete of the Month - Andrew Dickson
Photo: @supercleary

Make sure you add your name to the list for the CrossFit Open in-house team throwdown.
We will draft the teams lottery style on February 10th at 10am immediately following open prep. Make sure you're there. We will have an announcement that morning as well. 

Congratulations to Andrew Dickson! He is our January 2018 Athlete of the Month.
His Q&A will be up next week. 

Monday January 29, 2018

2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
10m Single Leg Hop each leg
2x10m Side Shuffle each way
10 Squat Thoracic Rotations
10 Kossaks
10 Pause Air Squats

STRENGTH: Back Squats (Week 8 of 8)
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%

Fitness: 5x5 Back Squats

A- 6x10m Shuttle Sprint
B- 20 sec L-Hang (or chair hang)
C- 30 sec Max Push-Ups

Open season is approaching soon and we had our first taste of 'open'
schedule this past weekend. Start changing your schedule as needed to best
suit your needs to come into the gym on Saturday mornings with your 'A' game.
We deload our back squats today after going HEAVY last week. After that, we
are looking to just move, and move well for a longer emom.
Today, we are training strength, power, speed, coordination, endurance and


Tuesday January 30, 2018

2 Sets
3 minute Row (20-26 SPM)
5 Inchworm Push-Ups
10 Single Leg DL each leg
20 Sec Handstand Hold

STRENGTH: Handstand Push-Ups
6-12 Handstand Push-Ups
(Your number is the reps you did every 20 sec last week x3)

If you don't HAVE handstand push-ups,
8 Double DB Press

STRENGTH: Deadlifts
5 Sets
10 Romanian Deadlifts (45-50%)
10 GHR or Low Ring Hamstring Curls
(rest 3 minutes between sets)

Last week was a lot of volume and had challenging workouts every day.
This week, we are hitting a couple less intense days but still focusing on what
we need as a whole. It's a double strength day with gymnastics and power lifting.
If you did 3 hspu every 20 sec last week, your target is 9 every minute for the
6 minute emom today. The romanian deadlifts are to help each keep tension
in our back, lats and hamstrings during the entire set of 10. EVERYONE
starts with low ring hamstring curls and then those who are able to perform
GHRs can move to them.
Today we are training strength, stamina, power, coordination and accuracy.


2 Sets
3 Minute Row (20-26 SPM)
5 Inchworm + Push-Up
10 Single Leg Deadlifts
20 Sec Handstand Hold

Odd- 5 HSPU or Double DB Strict Press
Even- 10 Barbell Deadlifts

3 Rounds
500m Row
20 KB Swings
10 Burpees over the Rower


Wednesday January 31, 2018

2 Sets
30 Sec Assault Bike (75%)
20 Sec Supinated Hang
10 Samson Lunges
20 Windmills (10 each arm)
30 Sec Squat Hold

STRENGTH: Clean Complex
5 Sets
1 Halting Clean Deadlift
1 Hang Power Clean
1 Hang Squat Clean

10 Hang Power Cleans (115/75)
15 Shoulder to Overhead
20 Lunges (no weight)

Leaderboarders, you've waited two long days for an amrap or for time workout.
I hope you survived. The halting position on our clean and snatch complexes
has been extremely benefitical to many of you. We will continue to use this
to improve our lifts. In the wod, I challenge you to move through at least the first
2 rounds UNBROKEN. Yes, that means go right from the hang power cleans
directly into the shoulder to overhead. Your lunges are in place with no weight,
so your arms will get rest during those reps.
Today we are training strength, power, coordination, accuracy, balance and stamina.


1 Minute Bike @45 RPM
1 Minute Bike @ 50 RPM
1 Minute Bike @ 55 RPM
30 Second Bike @ 60 RPM
30 Second Bike @ 65 RPM
20 Sec Supinated Hang
20 Windmills (10 each)
20 Walking Lunges

Buy In: 40/30 Calorie Bike
4 Rounds
10 Front Rack Lunges
15 Sit-Ups
20 Shoulder to Overhead


Gymnastics (6pm)

Warm Up:
2 rounds
30 sec HS hold
30 sec double under attempts
10 beat swings
10 air squats

Skill: HS Balance

  1. Partner HS holds: start at parallel to ground and end in HS hold

  2. Banded HS bounce

  • Start with small bounces, focusing on maintaining hollow body and straight arms

  • Increase height to get to HS hold

  1. HS to pike against wall starting on high box and removing levels until failure

10 rounds
30 double unders
15 pull ups
30 air squats
-rest 1 min between rounds


Thursday February 1, 2018

2 Sets
10 Standing PVC Pass Throughs
10 Prone PVC Pass Throughs
15 Single Arm High Pulls (each)
15 Single Arm Press (each)
10m Overhead Squat Hops
10 PVC Snatch Balance (cued by coach)

5x2 Heaving Snatch Balance
(rest 2-3 minutes between sets)

Every 90 seconds for 8 Rounds

8 Pull-Ups (C2B if you have them)
3 Squat Snatches (75%-80%)

The strength today is purposing put in place to prepare you for the lifting in our
intervals. Snatch balance is a movement you all have done with a pvc but many
of you have probably never performed it with a barbell. You will be drilling this without
weight on the bar for a bit before adding weight. This exercise trains us to be FAST
moving under the bar and stabilizing the barbell overhead. If you HAVE C2B pull-ups,
do them in the workout. This means stringing them together. Those of you who do
C2B singles to get 'rx', I highly encourage you to string together regular pull-ups
even if your chest doesn't hit. Your singles will always be there. You'll have them for
the open. The squat snatches are intended to be done as singles. You are lifting a
heavier barbell under a little fatigue from the pull-ups. Today we are training strength,
power, speed, stamina, coordination, balance, and accuracy.


2x500m Row (2 min rest between sets)
10 Beat Swings
10 Pause Wall Balls
10 Squat Thoracic Rotations
10 Single Arm Ring Rows (each)

Every 3 Minutes for 6 Rounds
20 Wall Balls
10 Pull-Ups

Post WOD Carrying
8 Laps Double Arm Farmer Carry


Friday February 2, 2018


1 Min Assault Bike @55/45 RPM
1 Min Assault Bike @60/50 RPM
1 Min Assault Bike @65/55 RPM

5 Laps Single Arm Famer Carry (each)

10-15 Sandbag Cleans

4 Minutes of Ring Muscle Up Practice
(Low Ring Transitions & Ring Swings)

Every 3 Minutes for 6 Rounds
30 Second Assault Bike (75+/65+ RPM)
20 Double Unders
10 Russian KB Swings

Before hitting the intervals today, you will be working on a few different movements.
The 3 minutes on the bike is about building RPM. You will slowly feel the lactic acid
build up. Next up, 5 laps carrying each arm. This is very doable as you have done 6
laps each arm two weeks ago. The sandbag cleans is all about technique work. It's
not the time to be a hero and try to lift as heavy as possible. Lastly, ring muscle
practice. This is for every level. If you were at the muscle up clinic, you know what
you need to work on.
The intervals are going to get your heart rate up and test your double under ability
under fatigue. The goal is unbroken reps.
Today we are training strength, power, stamina, speed, flexibility, balance, coordination,
and accuracy.



5 Laps Single Arm Farmer Carry (each)

50 Calorie Row Sprint

50 Challenging Ring Rows

100 KB Swings
80 Calorie Bike
60 Synchro Air Squats
40 Synchro Sit-Ups
20 Synchro Burpees


Saturday February 3, 2018

In Pairs,
2 Rounds each ("follow the leader")
10 Calorie Row
10 Pause Wall Balls
10 Beat Swings (TTB focus)
10 Bottom Half Burpees

60 Calorie Row
50 Wall Balls (20/14)
40 Toes to Bar
30 Burpees
20 Bar Muscle Ups
(Scale: Pull-Ups)


Sunday February 4, 2018

Teams of 3
AMRAP 10 Relay
100 Calorie Bike
MAX Russian KB Swings

"Teams of 3"
10x20m Shuttle Sprint (each)
Then, alternate rounds of "Cindy"
P1: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
P2: Front Plank Hold
P3: Rest