Programming for November 26th through December 2, 2018

 Athlete: Mordy Miltz Photo: @supercleary

Athlete: Mordy Miltz
Photo: @supercleary

Our Holiday party is on Friday December 14th at 8pm-11pm. It will be a The Jetty in Long Beach.
We have a sign up sheet at the front desk and are collecting $55 cash per person.
This includes open bar, appetizers, a buffet and dessert.


If you missed out on some apparel, we will be placing an order for more thermal long sleeves. Many members were bummed they didn’t get them during the first order. Make sure you get your name on the list if you want one, or two.

Our Christmas and New Years Schedule is:
December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row

———
Monday November 26, 2018

CROSSFIT
WARMUP:
2 Sets
250m Heels Down Row
5 Inchworm Push-Ups
10 Samson Lunges
10 Bottom Half Burpees
30 Sec Double KB Front Rack Hold


STRENGTH: Back Squats (Deloading)
5x5 same weight across
(figure around 60-65%)

Superset with: 5 Bulgarian Split Squat each side


WOD (T) - 12 Minute Time Cap
For Time:
1000m Row
42 KB Front Rack Lunges (2x53/35)
42 Burpees

REPEAT from 7/12/2018


INTENT:
We are loading a little bit this week as far as back squats go because we are coming off
a holiday weekend and many of us have been off our normal schedule, so our bodies will
appreciate the lighter weight. So keep the back squat weight the same for all the sets and
go at about 65%. We are still supersetting each set with bulgarian split squats. If you feel
compfortable with this movement and would like to add weight in the goblet or farmer hold,
go ahead. Our workout is a repeat from back in July. You may remember doing this one.
The row is at a pace you can push, as long as you're able to control your breathing and move
right along to the kb lunges. On the lunges, it's all about your tempo, control and breathing.
When you get the burpees, constant movement is what's necessary. It doesn't have to be
speedy but it must be continuous in order to finish fast. Maintain a pace until you feel you can
push it for the last however many reps and then put your foot of the gas. Today we are training
strength, power, speed, stamina, endurance, agility, flexibility, balance and coordination.


———

FITNESS



The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

———

Tuesday November 27, 2018

CROSSFIT
WARMUP:
1 Minute Bike
10 PVC Pass Throughs
10 PVC Snatch Balance
10 Beat Swings (ttb focus)
30 Sec OHS Hold (empty bar)
10 Snatch Pull Unders (empty bar)

Empty Bar Snatch Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

STRENGTH:
EMOM 8
2 Snatch @75-80% (squat if you can)

WOD (T) -
21 Power Snatches (95/65)
21 Toes To Bar
15 Power Snatches (115/75)
15 Toes To Bar
9 Power Snatches (135/95)
9 Toes to Bar



INTENT:
We are continuing to work on our snatches and build up the numbers as we work today in an
emom. We will once again do our empty bar drills. We are going on 6 months of using these
drill for our prep work. They are paying off!!! We move through the empty bar work so much
smoother than we did in the summer. I want you all to focus this week with the snatches on:
1) Long arms until you JUMP with the weight.
2) Be aggressive on your turnover. (punch the bar overhead)
These will benefityou for both the strength as well as our workout when you have power snatches
taken from the floor as well. The workout couplet has increasing weight. This weight is designed
to be touch and go. There is plenty of hinging today so consider modifying the weight to something
more manageable to cycle. Perhaps increasing 5-10lbs each set would be best for some of you.
Your coach will assist you with those decisions as well. Today we are training strength, power,
speed, stamina, balance, coordination, flexibility and accuracy.

———

FITNESS
WARMUP:
1 Minute Bike
10 PVC Pass Throughs
10 PVC OHS
30 Sec Empty Bar OHS Hold

Empty Bar Snatch Drills (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

10 Minutes
Practice Hang Power Snatches

WOD
AMRAP 14
14/10 Calorie Bike
12 DB Snatches
10 Toes To Bar

———

Wednesday November 28, 2018

CROSSFIT
WARMUP:
Teams of 4 or More
Switching every 20 seconds, complete:
100 Calorie Ski
100 Calorie Bike

(First team off the Skierg gets the Rogue Bike)

2 Sets
10 Bent Over Thoracic Rotations
10 Sciatic Nerve Floss
30 Sec Kneeling Butt to Heel Hold (sit on your heels)
30 Sec Continuous Calf Raises
10 Hollow Rocks
10 Arch Rocks
20 Sec L-Hang


WOD (T)
Every 4 Minutes for 5 Rounds

15/10 Calorie Bike Sprint (Must be done in 45 sec or less)
10 Ball Slams
35 Double Unders

*Modify volume as needed to complete in 2 minutes or less



INTENT:
The warmup today may get competitive!! This will be a fun one. You must finish all 100 calories
on the skierg before moving to the bike. Also, each team only gets 1 bike. First team to finish the
ski gets the Rogue bike. The interval workout has been one I've been waiting to add since we got
the slam balls. I tested it out then and I believe everyone is better prepared for this combo now.
Today we are training power, speed, stamina, accuracy, balance, coordination and flexibility.

———

FITNESS
WARMUP:
Teams of 4 or more
3k Ski
Switch every 200m
(After your 200m, perform 25 Pogo Hops)

3 Sets
10 Hollow Rocks
10 Arch Rocks
10 Side Plank Hip Raises (each)
20 Sec L-Hang


EMOM 20
A- 40 Sec Bike (70/60 RPM)
B- 10 Ball Slams
C- Max Double Unders
D- REST

———

Thursday November 29, 2018

CROSSFIT
WARMUP:
2 Minutes Heels Down Row (Focus on the graph)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
10 Beat Swings
10 Single Arm C&J (each)
30 Sec Handstand Hold

Empty Bar C&J Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean + Split Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Clean + Split Jerk

EMOM 8
2 Clean & Jerks @75-80%


WOD (T) -
21-15-9
Deadlifts (185/115)
HSPU
Pull-Ups

(Modify HSPU to Pike HSPU & Pull-Ups to Challenging Ring Rows)


RX+ :
9-15-21
Deadlifts (245/165)
Strict HSPU
C2B Pull-Ups



INTENT:
We always want to move through our warmups with intent. Each piece is in there to prepare for
the rest of our program. For the row, focus on the kg/lb graph and work on keeping your strokes
smooth. The goal on the graph is to have a clean arch. There will be a video on IG to show you
this as well as instruction by your coaches. We are warming up the hamstrings and overhead a
good amount for our clean & jerks in the strength and then the triplet in today's workout.
The workout has and RX+ option today. This adds a more challenging option for some athletes
who are looking for that added challenge. Keep in mind, it is significantly more challenging as far
as the gymnastics go. The deadlift weight should be something that will remain unbroken or in
2 sets at most. The hspu volume can be scaled if needed. Otherwise, see the options for modifying the gymnastic movements. These modifications are selected today to keep the intended stimulus of the workout. Look out for a time cap to be added. Today we are training strength, power, stamina, coordination, accuracy, balance and speed.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
10 Sciatic Nerve Floss (each)
10 PVC Staggered Stance Good Mornings (each)
10 Single Arm Waiter Squats (each)
10 Beat Swings
30 Sec Handstand Hold

WOD 1
3 Rounds
10 DB Hang Squat Cleans
10 HSPU (Scale: Pike HSPU)


WOD 2
21-15-9
Double KB Deadlifts (2x70/53)
Pull-Ups (Scale: Ring Rows)

———

Friday November 30, 2018

CROSSFIT
WARMUP:
2 Rounds
2 Laps Single Arm Farmer Carry (each)
2 Laps Double Farmer Carry (each)
10 Kossaks
10 Box Step Ups + 5 Box Jumps
10 Squat Press Outs


EMOM 14
Odd: 8x10m Shuttle Sprint
Even: 10-15 Push-Ups


EMOM 10
Odd: 10 Box Jump Overs (Clear the box is you are able to)
Even: 10 DB Thrusters




INTENT:
After a few tough workouts this week, we are using today as a complete training day. No scores.
The first emom is shuttle runs and push-ups. Since the weather is cold, we will use shuttle runs
indoors to get some running in. Don't take this lightly. I did shuttle sprints last week and my ankles
we sore from going 100% on them. I am happy with the overall progress of push-ups for the gym.
We want to continue to improve on these. Push-up strength is something we can work on literally
anywhere. When you build up this strength, movements like burpees become less taxing. Our
second emom is more explosive movements. If you are able to clear the box on your jump, do it.
We can modify this to jumping over a bench or parallettes as well. The second movement in this
pairing is db thrusters. These will challenge you to keep control/balance and they will be slower
than barbell thrusters. Today we are training strength, power, speed, agility, stamina, coordination,
and accuracy.

———

FITNESS



The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

———

Saturday December 1, 2018

WARMUP:
3 Sets
30 Sec Bike (70/60 RPM)
10 Single Arm High Pulls (each)
10 Single Arm Ring Rows (5 each)
30 Sec Hollow Body Hold
10 Hollow Rocks
10 V-Ups


WOD
Teams of 3
5 Rounds each (Relay)
10/7 Calorie Bike
10 Sumo Deadlift High Pulls (95/65)
2 Rope Climb

———

Sunday December 2, 2018

WARMUP:
2 Sets
100m Heels Down Row
100m Ski
10 Pause Wall Balls
10 Single Arm Strict Press (each)
10 Bottom Half Burpees


WOD
EMOM 30
A- 10 Wall Balls (20/14)
B- 100m Row Sprint
C- 10 DB Arnold Press
D- 100m Ski Sprint
E- MAX Burpee Wall Overs
F- REST