Programming for February 5th through February 11, 2018

 Athlete: Alicia Rodabaugh Photo: @supercleary

Athlete: Alicia Rodabaugh
Photo: @supercleary

The 2018 CrossFit Open begins in less than 3 weeks. Make sure you're signed up at the front desk is you plan to workout on Saturdays. $20 cash is due by Saturday for Open Shirts. After that, we will charge you cc on file. We will place the order for shirts on Saturday after the teams are made. If you choose to sign up on games.crossfit.com make you you sign up under
CrossFit Island Park as your affiliate. 

IMPORTANT:
The weekend classes have been and will continue to be extremely busy. If you are bringing your children to the gym while you workout, we ask you to make sure they can sit in a stroller or on the bench calmly. For their safety and the safety of the members, we want to avoid any kids running around the gym during class.

Check out our Q&A with Andrew Dickson, January 2018 Athlete of the Month. 

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Monday February 5, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
2 minute Row
10 Single Leg Deadlifts (each)
20 Sec Handstand Hold
10 Suitcase Deadlifts (each)
20 sec Supinated Hang

EMOM 12
A- 10 Unbroken Deadlifts (45%)
B- 5-10 Unbroken HSPU
C- REST

*Scale Options for HSPU: Seated DB Press or Pike HSPU


WOD (T)
AMRAP 15
50 Calorie Row
50 Russian KB Swings
50 Push-Ups


INTENT:
After a couple weeks of testing the hspu with very little rest in between sets, we
turn a classic pairing. HSPU and deadlifts are often seen grouped together. The point of
this emom is to maintain larger sets. Modify the weight of the deadlift to allow you to go
unbroken. Choose a number of reps you will maintain on the hspu.
IF YOU "CELEBRATED" WITH THE POLAR BEAR PLUNGE AND SUPER BOWL
YESTERDAY, I SUGGEST YOU SCALE THE HSPU/DEADLIFT EMOM SO YOU CAN
STILL FEEL GOOD THE REST OF THE WEEK.
For the wod, it's a simple, straight forward, classic crossfit workout.
It's a perfect way to start the week.
Today we are training strength, power, endurance, flexibility, accuracy and balance.

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uesday February 6, 2018

CROSSFIT
WARMUP:
3 Rounds
1 minute Bike @65/55 RPM
10 Groiners
1 Minute Squat Hold
2 Laps Single Arm Farmer Carry (each)
10 Hollow Rocks
1 Minute Plank


PARTNER WOD
0:00-10:00
Build up to a Heavy Back Squat Triple

- rest 2 minutes-

12:00-20:00
Alternate as needed
Accumulate Max Reps @70% of your average max



INTENT:
Your ability to move heavier weight for reps has become significantly better.
I have heard from many of you that you hit a new 1rm, 3rm or 5 rm. Very impressive.
Today's back squats should be fun for you. Team up in 2 or 3 to a group and work off
the same rack. You are finding a heavy triple for the day within the 10 min clock. From
there, leave 70% of you average together and you will have 8 minutes to accumulate
as many reps as possible, switching on and off as needed. Be smart, don't go til failure,
and make sure you recover enough to hit at least triples. Today we are training strength,
power and stamina.

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FITNESS
WARMUP:
2 Sets
1 Minute bike @65/55 RPM
10 Groiners
1 Minute Squat Hold
5 Sandbag Cleans (no prescribed weight)
5 Ball Slams (no prescribed weight)


EMOM 8
5 Back Squats

WOD (T)
Every 3 Minutes for 5 Rounds
30 Second Bike @65+/55+ RPM
4x10m Shuttle Sprint
5 Sandbag Cleans or Ball Slams

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Wednesday February 7, 2018

CROSSFIT
WARMUP:
3 Sets
5 High Box Jumps w/ step downs
10 Hollow Rocks
15 Single Arm Strict Press (each)
20 Pogo Hops

STRENGTH:
4 Sets
10 Shoulder to Overhead w/ 1 sec pause at the top
- rest 3 minute between sets -


WOD (T)
4 Rounds
10 Power Cleans (135/95)
30 Sit-Ups
60 Double Unders



INTENT:
This is the fourth week in a row that we we have sets of 10 or more for the
shoulder to overhead movement. Those of you who have been following this along
each week are definitely seeing the benefits and feeling stronger. The sets for the
strength must be unbroken. Our wod is another classic style workout. The challenge
will be staying unbroken on both the barbell and double unders. The barbell should be
touch n go reps. It is a light enough weight for most people. Scale as needed to string
reps together. Today we are training strength, power, flexibility, accuracy, balance,
endurance, stamina, and coordination.

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FITNESS
WARMUP:
3 Sets
5 High Box Jumps
10 Hollow Rocks
15 Single Arm Strict Press (each)
20 Pogo Hops

EMOM 8
5 Barbell Push Press from the rack

WOD
AMRAP 12
12 Box Step Ups (24/20)
24 KB Swings (53/35)
36 Double Unders

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Gymnastics (6pm only)

Warm up: 
10 bridge ups
30 sec pike stretch with band
Shoulder stretch: 10 knees to each side, 10 righting left  leg up and around
30 sec straddle hold with band
30 sec roll back, knees to right, knees to left

Skill: Backward roll

  • Forward roll- hands on ground, tuck chin, keep back rounded.

Scale up- stand up without using hands

                 Forward roll to pistol

  • Backward roll

  • Candle stick part 1: same starting position (feet together, hands above head, go down into squat) and entry into backward roll (increases comfort level when rolling backwards). Focus on maintaining hollow body.

  • When rolling back push shoulders back behind head, keeping arms tight.

  • Candle stick part 2: change arm position during candle stick from straight arms to bent elbows with palms on ground. This will protect your head and avoid you rolling on your neck.  Focus on fast elbows, similar to clean.

  • If you can't do a candlestick with bent arms and palms on ground, do not move on to backward roll!

  • Candle stick part 3: change hollow body position to tuck position. If you can maintain tight tuck with bent elbows and palms to ground you are ready for backward roll.

  • Drive hips and feet out to complete backward roll

  • Challenge: during backward roll push out to push up position or handstand position.

WOD:
5 rounds
10 DB snatches +burpee
10m HS walk
10 Wall balls

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Thursday February 8, 2018

CROSSFIT
WARMUP:
2 Sets
10 Standing PVC Pass Throughs
10 Prone PVC Pass Throughs
30 Sec Bike @70/60 RPM
10 Single Arm Press (each)
10m Overhead Squat Hops
10 PVC Snatch Balance (cued by coach)

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


WOD (T)
EMOM 20
A- 30 sec Bike @70/60 RPM
B- 30 sec Hollow Body Hold
C- 30 sec of Burpees (no step)
D- 1 Squat Snatch @80%
(If you fail: decrease the weight before the next round)



INTENT:
The snatch balance should be more comfortable than last week. We are drilling
speed under the bar. Fast feet, fast lock out, stabilize the bar overhead, then
stand it up. This strength also warms us up for the heavy barbell snatch in the emom.
Work hard and use your clips of 30 sec rest wisely. Step up to the bar with confidence
and stick every rep. Today we are training strength, strength under fatigue, power,
speed, coordination, balance, stamina and recovery.

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FITNESS
WARMUP:
2 Sets
2 Laps Each Style of Single Arm Carry (Overhead, Waiter, Farmer)
10 Bottom Half Burpees
1 Minute Row (heels down)
1 Minute Bike @60/50 RPM

EMOM 20
A- 100m Row Sprint
B- 30 Sec Max Burpees
C- 30 Sec Bike @65/55 RPM
D- 30 Sec Max DB Snatches
E- REST

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Friday February 9, 2018

CROSSFIT
WARMUP:
(50 UB Wall Balls was the warmup then.)
Today,
1:30 MAX Unbroken Wall Balls

3 Rounds For Quality
10 Single Arm High Pulls (each)
10 Pistols (Scale: Lateral Box Step Ups)
20 Sec Supinated Hang
10 Inchworm Push-Ups
10 Calorie Row

WOD (T)
Every 3 Minutes until Failure (5 sets max)

30 Wall Balls
15 C2B Pull-Ups


*REPEAT from 7/31/2017



INTENT:
This is a repeat workout from the middle of the summer. This was before I posted the
intent. The warmup that day was 50 unbroken wall balls. It was the second week in a
row attempting 90% of the gym going unbroken. If you feel upto the challenge, go for it.
Otherwise, its 90 seconds of max unbroken reps to start the class. The rest of the
program is identical to then. The wod is definitely a challenge but an excellent test with
the Open 2 weeks away. Can you remain unbroken on the wall balls? Will you have
smart sets? Who will be able to go 5 rounds? Once you fail to complete the 45 reps
in the 3 minute period, you are done.
Today we are training endurance, stamina, strength, coordination, recovery and mentality.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike
10 Squat Thoracic Rotations
30 Second Hollow Body Hold
10 Squat Press Outs
30 Second Side Plank (each side)
10 Beat Swings

Partner WOD
2 Rounds
2 Minutes Max Wall Balls
2 Minutes Max Pull-Ups
2 Minutes Max Calorie Bike
2 Minutes Max Sit-Ups
- Rest 2 Minutes -

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Saturday February 10, 2018

At 10am, we will having a live lottery draft to create the Open teams and we have a couple of
important announcements that will be made right after the 9am class. Have a couple mimosas and let's have some fun with the 2018 Open Draft Party. We have 90+ athletes.

OPEN PREP
WARMUP:
Relay In Groups of 3 for 3 rounds each
30 second assault bike @70/60 RPM
30 second squat hold
rest 30 seconds

Then,
10 Walking Lunges
10 Single Arm Press each side
10 Beat Swings

WOD
AMRAP 14
25ft Right Arm OH Walking Lunge
25ft Left Arm OH Walking Lunge
20 Toes to Bar
25ft Right Arm OH Walking Lunge
25ft Left Arm OH Walking Lunge
20 DB Snatches

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Sunday February 11, 2018

WARMUP:
2 Sets
10 Calorie Row (heels down)
10 Russian KB Swings
30 Plate Taps
10 Bottom Half Burpees
10 Pause Air Squats

WOD
Partner WOD
50 Calorie Row
50 Hang Clean & Jerks (115/75)
50 Calorie Row
50 Burpees
50 Calorie Row
50 Front Squats (115/75)