Programming for February 12th through February 18, 2018

 2018 CrossFit Island Park Open Teams

2018 CrossFit Island Park Open Teams

The 2018 CrossFit Open teams are set. We have 98 athletes and coaches participating in our in house team competition. The point system is a little simpler than last year and is posted in our events blog. There are about half of you signed up on games.crossfit.com and you will have up until the weekend of February 24th to sign up if you have yet to do so. 
All athletes who are on a team must bring $20 cash by 2/18 to pay for their team tee or tank. If not, you are choosing to use your cc on file. 

If you want to purchase one of the shirts but are not participating in the open, you will have that opportunity as we add them to the online store. 

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Monday February 12, 2018

CROSSFIT
WARMUP:
2 Sets
500m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
20 Groiners
10 Heavy Russian KB Swings
20 Perfect Push-Ups


5 Sets
5 Tempo Banded Clean Grip Deadlifts
(5 Seconds Up, 5 Seconds Down)


WOD (T)
For Time:
1000m Row
30 Power Cleans (155/105)
30 Bar Facing Burpees
10 Ring Muscle Ups (or 20 Ring Dips)

INTENT:
We are entering the last "training week" before we dive into the 2018 CF Open.
Focus on engaging your hamstrings on the the row today. The heels down row in the
warmup will help that focus. The tempo banded deadlifts will help to engage our lats
and keep the barbell close to the body. We want to do this so we avoid the barbell
controlling us while lifting. The workout is chipper style. The row should be down at
a pace that will allow you to go right into your cleans. If you're able to cycle the bar, do it.
a challenge for the burpees is to do them all without stepping up from them. If you are
someone who is working on muscle ups, this is an opportunity to try them under fatigue.
If you fail 3 times, move on to the ring dips. Today we are training power, strength,
stamina, endurance, coordination, balance and agility.

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FITNESS
WARMUP:
2 Sets
500m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
10 Groiners
10 Heavy Russian KB Swings
10 Perfect Push-Ups

WOD (T)
21-15-9
DB Snatches
Lateral Burpees over DB

- rest 5 minutes -

1000m Row for time

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Tuesday February 13, 2018

CROSSFIT
WARMUP:
16 Rounds of Tabata
4 Rounds of Air Squats
4 Rounds of Push-Ups
4 Rounds of Hollow Rocks
4 Rounds of Wall Walks


Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat


PARTNER WOD
2 Rounds
2 Min Max Wall Balls (20/14)
2 Min Max Toe to Bar
2 Min Max Deadlifts (185/115)
2 Min Max HSPU
- rest 2 min -

*Requirements*
Deadlift: Must be able to string 5 or more reps together.
HSPU: Must be able to string 3 or more together


INTENT:
Everyone is doing unilateral legwork today. After all the back squat soreness from last
week, we slow it up a bit with controlled single leg step ups. These are much needed for
some and will benefit everyone. The workout is partner style. Work on and off as needed
to accumulate as many reps at each movement as possible. Just like the back squat
amrap last week, be ready to go when your partner breaks from his/her set.
Today we are training strength, stamina, endurance, flexibility, coordination and balance.

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FITNESS
WARMUP:
16 Rounds of Tabata
4 Rounds of Air Squats
4 Rounds of Push-Ups
4 Rounds of Hollow Rocks
4 Rounds of Wall Walks

Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
AMRAP 10
5 Double KB Hang Clean & Jerk
10 Toes to Bar
15 Wall Balls

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Wednesday February 14, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike @60/50 RPM
30 Sec Standing Calf Raise
20 Sec Standing Single Leg Hold (each)
10 Single Arm Thrusters (each)
10 Plank to Downdog

STRENGTH:
3 Sets
Max Shoulder to Overhead @85%
of your heaviest weight from last week.
(1 sec pause at the top of each rep)


WOD (T)
Every 4 Minutes for 5 Rounds
30 Sec Bike @70+/60+ RPM
20 Double Unders
10 UNBROKEN Thrusters (95/65)


INTENT:
I hope everyone notices the increase in shoulder strength over the past month. You have
been cycling shoulder to overhead for about 5 weeks now. A big indication of improvement
was in the wall ball/c2b interval last Friday. Most of you went unbroken on the 30 wall balls
for at least 3 rounds. Your legs will have the strength, especially from all the squatting.
You shoulders have built up more strength to endure the larger sets. Today we are taking
85% of the heaviest set of 10 from last week and going for max unbroken reps.
The intervals today are similar to the bike/DU/KBS one from 2 weeks ago. In this one,
you'll do 10 unbroken thrusters instead of swings. Today we are training strength, stamina,
power, endurance, balance, flexibility, coordination and recovery.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike @60/50 RPM
20 Sec Standing Calf Raise
20 Sec Standing Single Leg Hold (each)
10 Single Arm Thrusters (each)
10 Plank to Downdog

EMOM 8
5 Thrusters from the rack

WOD
3 Rounds (3 min rest)
AMRAP 3
30 sec bike @70/60 RPM
40 Double Unders
Max Push Press in time remaining

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Gymnastics (6pm only)

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Thursday February 15, 2018

CROSSFIT & FITNESS
WARMUP:
Teams of 3-4
5 Sets each
20 Sec Bike @85%

Then,
3 Sets
8-12 Single Arm High Pulls (each arm)
10 Beat Swings
(rest 1 min between arms)


STRENGTH:
Build to a 1RM Strict C2B Pull-Up
(Regular Pull-Ups if you don't have C2B)
(Lightest Possible Band if you don't have pull-ups)


WOD (T)
30 Minutes of Strength Quality
3 Laps Single Arm Carry (each)
- 5 Single Arm Russian KB Swings after each lap
1 Minute Sandbag Bearhug Hold
10-20 Unbroken C2B Pull-Ups (modify as needed)
5 Turkish Get-Ups (each arm)
30-45 Sec Side Plank (each side)


INTENT:
Every couple weeks, we need a day in the program when it's all about practicing
movements and keeping the intensity relatively low. The strength today is a 1RM
strict c2b pull-up. This is pretty unorthodox for many people. If you have strict pull-ups
but not c2b, try to get a strict c2b (band if needed), then move on to weighted reg strict.
If you struggle with pull-ups to begin with, use a band hanging vertical and work to find
the with least resistance for your 1RM strict. After that, 30 minutes of movement is
prescribed. Carries, sandbag hold, sets of kipping pull-ups, turkish get-ups and planks.
Your midline will be challenged during this 30 minutes. It's not a "light" day.
It is just less intense then much of the program. Today we are training strength, power,
coordination and balance.

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Friday February 16, 2018

CROSSFIT
WARMUP:
2 Sets
2 Minute Row (Heels Down) @30-33 SPM
2x10m HIgh Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
4x10m Shuttle Run (75%)


4 Sets
5 Banded Tempo Snatch Grip Deadlifts
(5 Seconds Up, 5 Seconds Down)

*5 Tuck Jumps after each set


WOD (T)
EMOM 15
A- 8x10m Shuttle Sprint
B- MAX Reps Snatch Singles @80-85%
C- REST


INTENT:
We will see heavy snatches today for low volume and very light snatches tomorrow for
high volume. The same tempo drill from Monday will be done today with snatch grip.
Then you will have time to warmup your barbell before the emom. The shuttle sprints are
programmed to exhaust you a bit before lifting a heavy bar. Stick to the percentages that
are suggested. Stabilize the bar in the catch and finish every rep strong.
Today we are training agility, coordination, power, strength, stamina, balance and endurance.

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FITNESS
WARMUP:
2 Sets
2 Minute Row (Heels Down) @30-33 SPM
2x10m HIgh Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
4x10m Shuttle Run (75%)


PARTNER WOD
100 Sit-Ups
80 Box Jumps (24/20)
60 Calorie Row
40 KB Swings (53/35)
20x10m Shuttle Sprints
40 KB Swings
60 Calorie Row
80 Box Jumps
100 Sit-Ups


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Saturday February 17, 2018

WARMUP:
3 Rounds
20/15 Calorie Row
5 Inchworm + Push-Ups
10 Single Arm High Pulls
10 Beat Swings


Barbell Cycling Technique
Bar Muscle Ups Practice


WOD
AMRAP 7
10 Power Snatches
3 Bar Muscle Ups

*****If you drop the 10's, 3 Burpees before continuing the workout*****

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Sunday February 18, 2018

WARMUP:
2 Sets
1 Minute Bike (60/50 RPM)
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog
20 Sec Supinated Hang
20 Sec Top of the Ring Dip Hold
20 Sec Bottom of the Ring Dip Hold


WOD
Partner WOD

Buy In: 50 Calorie Bike

4 Rounds
20 Single Arm DB Push Press
20 Front Squats (135/95)
20 Ring Dips

Cash Out: 50 Calorie Bike

*If you didn't worked out Saturday, you can row instead of bike.*