Programming for February 26th through March 3, 2018

 Athletes Pat Duggan & Chris Tofelo after completing 18.1 Photo: @supercleary

Athletes Pat Duggan & Chris Tofelo after completing 18.1
Photo: @supercleary

Screenshot 2018-03-02 at 6.35.39 PM.png

The 2018 CrossFit Open is under way. Week 1 gave us a long, mentally grinding workout. 
Please refer to our events tab on the website for scoring and available times to do the open workouts. Remember, you are responsible for your own judge. Week 1 scoring will be posted in the next couple days.

Schedule Change:
Until further notice, the 6pm class on Wednesday will be CrossFit, not gymnastics.

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Monday February 26, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (65/55 RPM)
20 Groiners
10 Squat Thoracic Rotations
6 High Box Jumps
2 Laps Double Waiter Carry


STREGNTH: Front Rack Step Ups
4x12 Front Rack Step Ups @30%
- rest 2 min-


WOD (T)
40 Box Jump Overs (24/20)
Then,
3 Rounds
10 Power Cleans (135/95)
10 Front Squats



INTENT:
18.1 is in the books, for most of us. Some of you are doing it for the first time today.
And few of you are redoing it. Just make sure it's during the assigned time slots.
We have our unilateral step ups for the third straight week. We will squat in the strength
next week. For your workout, the 40 BJO will be uncomfortable. Just like 18.1 was about
staying at an uncomfortable pace, these BJO should be continuous and uncomfortable.
Then you go into 3 rounds of power cleans and front squats. The intent is to cycle the
barbell and go unbroken on the front squats. Today we are training balance, strength,
power, agility, stamina, coordination and endurance.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike (65/55 RPM)
20 Groiners
10 Squat Thoracic Rotations
6 High Box Jumps
2 Laps Double Waiter Carry


STREGNTH: Front Rack Step Ups
4x12 Front Rack Step Ups @25-30%
- rest 2 min-


WOD
30 Calorie Bike
30 Box Jump Overs (24/20)
30 Calorie Row
30 Burpees
30 Goblet Squats

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Tuesday February 27, 2018

CROSSFIT & FITNESS
WARMUP:
Learn to use the SkiErg
Relay for 5 Rounds each
20 sec Ski @40-50 SPM
Then, 2 Sets
10 V-Ups
10 Single Arm High Pulls
10 Beat Swings
10 Sciatic Nerve Floss (each)


WOD (T)
EMOM 24
A- 30 Sec Ski
B- 12 DB Snatches
C- 30 Sec Bike
D- 6-12 C2B Pull-Ups
E- 30 Sec Row
F- REST


INTENT:
Some of you have learned how to use the new Ski Ergs to a degree. Today, it is in the
program for the first time and we will teach it and use it in the warmup as well as the
emom. We have a long emom today that includes power output tools and maintaining
movements seen in the open. If you can fly through the DB snatches at 50/35 and want
try a heavier DB, go for it. If 12 C2B is easy, add a few reps the following round.
Today we are training power, speed, stamina, endurance, coordination, accuracy and
strength.

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Wednesday February 28, 2018

CROSSFIT
WARMUP:
2 Sets
1 min Bike @60/50 RPM
10 Bottom Half Burpees
20 Sec Handstand Hold
20 Pogo Hops
20 Sec Supinated Hang
10 Push-Ups

EMOM 12
A- 6-10 Kipping HSPU
B- 20 Weighted DB Walking Lunges
C- REST


WOD (T)
AMRAP 11
30 Bar Facing Burpees
30 OHS (95/65)
100 Double Unders


INTENT:
Our emom today has Open movements. The HSPU cn be done in short, fast sets to
prepare for how you may need to do them in an Open workout. Stay fresh and be
consistent. The weighted DB walking lunges can be done from the front rack position.
Treat the workout today like you would treat an open workout, as if it MEANS
something. Stay consistent on the bar facing burpees, minimal rest before picking the
barbell up to overhead squat and do them in as few sets as possible. The double unders
will be a bit of a challenge as your midline and shoulders are fatigued before getting
to the rope. Stay calm and under control. Today we are training coordination, balance,
stregnth, agility, flexibilty, endurance, stamina, speed, and some power.

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FITNESS
WARMUP:
2 Sets
1 min Bike @60/50 RPM
10 Bottom Half Burpees
20 Sec Handstand Hold
20 Pogo Hops
20 Sec Supinated Hang
10 Push-Ups

Every 90 sec for 5 Rounds
5 HSPU
5 Single Arm DB Thrusters (each)


WOD
AMRAP 11
10 Ground to Overhead w/ plate (45/25)
10 OH Lunges w/ plate
50 Double Unders

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Thursday March 1, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
2 min Row (@25-30 SPM)
rest 2 min

Then,
2 Sets
15 Sec Top of Ring Support
15 Sec Bottom of the Ring Dip
30 Sec Double DB/KB Overhead


STRENGTH:
3 Supersets
10 Unbroken Shoulder to Overhead w/ 1 sec pause at the top
5-10 Ring Dips
- rest 3 min-


WOD (T)
2 Rounds
20 Deadlifts @50%
40 V-Ups
20 Single Arm Shoulder to Overhead (50/35)


INTENT:
The row is intended to get you heated up and hamstrings warm for the deadlifts in our
workout. The shoulder to overhead in the strength should be at a weight you can do
confidently and still have 3+ reps in the tank before hitting the ring dips.
The workout is short and intense. Try to hold on to the deadlifts for an unbroken set each
time. They shouldn't be broken into more than 2 sets. Keep hollow body position at the
start of each v-up or lemon squeeze. The 20 single arm s2oh is 10 each arm. Ensure
You are completely locked out before lowering the db to the shoulder.
Today we are training power, strength, balance, speed, coordination, flexibility, & stamina.

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Friday March 2, 2018

CROSSFIT
WARMUP:
3 Teams
AMRAP 8
Ski for Calories
Alternate every 30 sec

Then,
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance (Power Position)
10 Tuck Jumps

18.2 Movement Review and Tips
Double DB Squats
Bar Facing Burpees
Clean

WOD (T)
4 Rounds
5 TnG Power Snatches (115/75)
5 Muscle Ups (Ring, Bar, MU Transitions)
25 Air Squats

*15 Air Squats if you are doing the Open on Saturday*

INTENT:
As mentioned last week, Fridays during the CrossFit Open will be days review the
movements for open workout of the week and feel good moving through our programmed
wod on Fridays. Today we have snatches and muscle ups. The barbell should be touch
and go for unbroken reps. If you kind of have muscle ups but you are unable to complete
5 in about a minute, scale the number of reps. Then 25 air squats should be clean,
crisp and unbroken. Check back Thursday night in case the program changes due to the
open announcement.
Today we are training power, strength, coordination, accuracy, speed, balance & stamina.

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FITNESS
WARMUP:
EMOM 15
A- 30 Sec Ski
B- 30 Sec Shuttle Sprints
C- 30 Sec Plate taps
D- 30 Sec Hollow Body Hold
E- Rest


PARTNER WOD
100 Calorie Bike
100 KB Swings (53/35)
100 Burpees
100 Air Squats
100 Ring Rows

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Saturday March 3, 2018

WARMUP: 
2 Sets
2 min bike (nasal breathing only)
10 bottom half burpees
10 pause air squats

then,
3 Rounds
3 DB Squats
3 Bar Facing Burpees

WOD
18.2
12 Minute Clock
1-10
Double DB Squats (50/35 , 35/20)
Bar Facing Burpees

In time remaining,
Find a 1RM Clean


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Sunday March 4, 2018

WARMUP:
3 Sets
Row 1 Min heels down
10 Toe Touches
10 Sumo Inchworms
10 Single Arm High Pulls (each)
10 Single Arm Presses (each)


PARTNER WOD

0:00-5:00
60 Thrusters (95/65)

5:00-10:00
60 Calorie Row

10:00-15:00
6 Rounds (3 each)
10 Front Rack Lunges (95/65)
3 Bar Facing Burpees

15:00-20:00
16 Rope Climbs