Programming for January 8th through January 14, 2018

 Athlete: Hillary Martinez Photo: @supercleary

Athlete: Hillary Martinez
Photo: @supercleary

It's been a cold and snowy 2018 so far. We are expected to get more snow early this week and then rain at the end of the week. Please be sure to bring you workout sneakers to change into at the gym so that the snow and dirt in not tracked onto the gym floor.
Also, please be aware that traveling to the gym in this weather may take longer than normal. Allow yourself enough time to get to the gym and be ready to go when class begins. 
Thank you!

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Monday January 8, 2018

CROSSFIT
WARMUP:
2 Sets
Row 30 Strokes w/ Heels Down
10 Kossaks
10 Squat Thoracic Rotations
10 Inchworm + Push-Ups
10 Pause Air Squats

STRENGTH: Back Squats (Week 5 of 8)
5 reps @ 65% + 5lbs
5 reps @ 75% + 5lbs
MAX reps @ 85% + 5lbs

WOD (T)
Every 4 Minutes for 5 Rounds
25/20 Calorie Row
15 Box Jump Overs (24/20)


INTENT:
We dive back into the heavier back squats this week and for the next 2 weeks after.
Todays interval is similar to Thursday's in style. You want to go hard on the row and
then do your box jump overs under fatigue. Your score is your slowest round.
Today we are training strength, power, speed, stamina, coordination, accuracy,
and balance.

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FITNESS
WARMUP:
2 Sets
Row 30 Strokes w/ Heels Down
10 Kossaks
10 Squat Thoracic Rotations
10 Inchworm + Push-Ups
10 Pause Air Squats

STRENGTH: 4x10 Back Rack Lunges

WOD (T)
Every 4 Minute for 5 Rounds
20/15 Calorie Row
15 Box Jump Overs (24/20)

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Tuesday January 9, 2018

CROSSFIT
WARMUP:
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Cuban Complex
10 PVC Snatch Balance (led by coach)
20 Sec Standing Calf Raise
15 Sec Single Leg Hold (each)
20 Pogo Hops
20 Double Under Attempts


STRENGTH: Snatch
5 Sets (rest 2 min)
Halting Snatch Deadlift
+
2 Hang Squat Snatches


WOD (T)
AMRAP 12
1 Squat Snatch (135/95)
3 Clean & Jerks
30 Double Unders



INTENT:
Today's strength will help us use our lats to keep the bar close, as well as keep a good
lift-off position. All the snatches today in both the strength and wod are squat snatches.
If you are unable to catch the snatch in a squat position, catch as low as possible in a
controlled power position. The workout will train lifting while the heart rate is up and
an opportunity to work on keeping moderate sets of double unders unbroken or close
to it. Today we are training strength, power, speed, stamina, endurance, coordination,
accuracy, flexibility and balance.

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FITNESS
FITNESS
WARMUP:
4 Rounds of Tabata each
A- Air Squats
B- Plate Taps
C- Push-Ups

EMOM 8
A- 30 sec double under practice or attempts
B- 30 sec double kb overhead hold

WOD (T)
AMRAP 12
2-4-6-8-10-12-etc...
Double KB Hang Clean & Jerk
6x10m Shuttle Run

Perform 2 KB C&J, then run 6x10m.
Perform 4 KB C&J, then run 6x10m.
Continue adding 2 C&J each round.

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Wednesday January 10, 2018

CROSSFIT & FITNESS
WARMUP:
3 Rounds
3 minutes bike (60/55 RPM)
10 Samson Lunges
20 Sec Supinated Hang
20 Groiners
10 Single Arm High Pulls each side
10 Single Arm Press w/ 1 sec pause at the top of each rep
10 Beat Swings

WOD (C)
AMRAP 15
50 FT Single Arm Overhead Walking Lunge
15 C2B Pull-Ups
50 FT Single Arm Overhead Walking Lunge
15 Burpees


INTENT:
Today is our compete day. We will continue to focus on a previous open workout
or and open style workout once a week until the open starts. The floors will be marked
for the distance on lunges. They will be a 25ft out and back. The single arm overhead
lunge was seen in regionals last year. Its common to see the newer movements in the
open pulled from the previous year's regionals. If you are planning to "RX" the open,
chest to bar pull-ups means your chest must make contact with the pull-up bar.
Today, we are training balance, coordination, accuracy, strength, stamina, and endurance.

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Gymnastics (6PM)

Warm Up:
10 candlesticks to pike stretch
30 sec shoulder stretch
Wrist stretch
30 sec pancake stretch

Skill: HS walking

Step 1: HS body position
Drill: balance with wall

Step 2: Review gymnastics lunge. Shift body and focus on heel drive.
Drill: 10 explosive heel drives to wall

Step 3: Shifting weight
Drill: 10 HS shoulder shrugs against wall
- 10 body weight shifts to right and left against wall
- 10 shoulder taps against wall
- 10 HS to plates against wall

Step 4: Assisted HS walk
Drill 1: PVC Partner HS walk
Drill 2: HS walk to wall

WOD-
For Time
10 pistols
10m hs walk
10 HSPUs
20 pistols
20m hs walk
20 pull-ups
30 pistols
30m hs walk
30 t2b
40 pistols
40m hs walk
40 v-ups or GHD sit ups


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Thursday January 11, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
30 sec Assault Bike (70+/60+ RPM)
10 Squat Thoracic Rotations
30 sec Plank from hands
10 Perfect Push-Ups
30 sec Squat Hold
10 Pause Wall Balls

STRENGTH -
4 Supersets:
12 DB Bench Press
12 Single Arm Bent Over DB Row

WOD (T)
Every 4 Minutes for 5 Rounds
20/15 Calorie Bike Sprint
20 Wall Balls (20/14)


INTENT:
Please don't just walk through the warmup aimlessly. Move through it with a purpose.
Do each movment focused on the specific movement you are warming up for in the
strength or wod. The strength builds a bit off of last week. Dumbbell bench press is
superset with one arm bent over dummbell row. This is a great strength builder for those
of you looking to gain more range on your pull for c2b pull-ups. This workout looks
familiar because its the same time interval as Monday. Today's will feel a little different.
Go HAM on the bike! Literally blow it out and then hang on to complete you 20 wall balls.
By the way, the wall balls should be UNBROKEN, without question. Today, we are training
your mentality, strength, power, speed, stamina, balance, recovery, and accuracy.


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Friday January 12, 2018

CROSSFIT
WARMUP:
3 laps Single Arm Farmer Carry (each)
- 10 Single Arm Russian Swings After Each Lap
3 laps Single Arm Overhead Carry (each)
- 10 Single Arm Press After Each Lap
30 Sec Supinated Hang


WOD (T)
EMOM 25
A- 10 Shoulder to Overhead (w/ 1 sec pause at the top)
B- 5-10 Toe to Bar
C- 35 sec hollow body hold
D- 3 Rope Climbs
E- REST


INTENT:
Today is simply a day to put in the work and collect reps. The first part is a way to get our
carries in as well as some controlled reps. The emom allows us to work on two skills,
maintain a strong midline and drill a challenging yet unbroken weight for shoulder to
overhead. Today we are training balance, coordination, accuracy, strength, and stamina.

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FITNESS
WARMUP:
3 laps Single Arm Farmer Carry (each)
- 10 Single Arm Russian Swings After Each Lap
3 laps Single Arm Overhead Carry (each)
- 10 Single Arm Press After Each Lap
30 Sec Supinated Hang


PARTNER WOD (T)
5 Rounds
20 Double DB Push Press
10 Toes to Bar
5 Rope Climbs

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Saturday January 13, 2018

WARMUP:
2 Sets
50 Plate Taps
10 Bottom Half Burpees
10 Groiners
10 Kossacks
10 single arm high pulls (each)
15 sec hollow hang
15 sec arch hang
10 beat swings


WOD
AMRAP 20
10 Pull-Ups
20 Burpees
30 Air Squats
40 Sit-Ups

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Sunday January 14, 2018

WARMUP:
2 Rounds
30 sec supinated hang
10 inchworm + push-up
10 big kip beat swings
10 plank to down dog
10 single leg DL (each)
1 minute row (30 SPM)


PARTNER WOD
For Time:
100 Calorie Row
80 Deadlifts (185/115)
60 Box Jump Overs (24/20)
40 Shoulder to Overhead w/ 1 sec pause (135/95)
20 Bar Muscle Ups (Scale: C2B Pull-Ups)