Programming for March 12th through March 18, 2018

 February 2018 Athlete of the Month - Dakota Clark Photo: @supercleary

February 2018 Athlete of the Month - Dakota Clark
Photo: @supercleary

Screenshot 2018-03-16 at 4.25.43 PM.png

Remember to submit your scores for 18.3 online before 8pm Monday night!
Congrats to Jenna Razeq on getting her first and second ring muscle ups during 18.3.
Congrats to the following who all got their first and several more pull-ups during 18.3:
Johanna Laros
Sarah Williams
Spiros Botos
Colleen Ferry
Corinne Mahoney

Please check out the Q&A with our February Athlete of the Month, Dakota Clark. 

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Monday March 12, 2018


CROSSFIT
WARMUP:
3 Minute Row (20-25 SPM)
20 Groiners
10 Squat Thoracic Rotations
20 Sec Supinated Hang
20 Sec Pronated Hang
10 Pause Air Squats

STREGNTH: Back Squats
3x3 @75%
2x3 @80%
1x3 @85%


WOD (T) - 15 minute Cap
3 Rounds
500m Row
15 Thrusters (95/65)
15 C2B Pull-Ups



INTENT:
Holy Calves!! Lots of jumping in 18.3 with those single and double unders.
We will not be using the jump ropes this week. Today, we are building the back squat
numbers up a bit from last week. These should feel good since there wasn't much
squatting over the weekend. As the movements get narrowed down for the last two open
workouts, two anticipated movements for the last workout are in our class wod today.
Thrusters and chest to bar pull-ups are a tough pairing that task lung capacity and
muscular endurance. The goal for the thrusters is unbroken. Your 500m rows should be
at a pace you can walk right upto the barbell and go. The c2b should be strung together
in sets. If not, it will be difficult to complete the wod in under the time cap.
Today we are training power, strength, stamina, endurance, accuracy and balance.


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FITNESS
WARMUP:
2 Sets
15 Calorie Row
10 Groiners w/ pause
10 Squat Thoracic Rotations
10 Toe Touches
10 Pause Air Squats


EMOM 6
6 Back Squats (60-65%)


WOD (T)
AMRAP 15
15 Calorie Row
15 Goblet Squats (53/35)
15 American KB Swings

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Tuesday March 13, 2018

CROSSFIT
WARMUP:
2 Sets
10m Crab Walk
10m Inchworms
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Kipping Knee Raises
20 Sec Handstand Hold

STRENGTH:
EMOM 5
3 Touch n Go Power Cleans

EMOM 5
2 Touch n Go Power Cleans

EMOM 5
1 Power Clean

*Go off feel and increase weight every 5 minutes.


WOD (T)
AMRAP 15
50 Russian KB Swings (70/53)
40 Push-Ups
30 Toes to Bar
20 HSPU


INTENT:
Today and tomorrow have some barbell cycling practice. Today's is heavy and emom
style with power cleans. These should still be SOLID REPS even though we are going
heavy. For the workout, some skill work and coordination are necessary in the toes to
bar and handstand push-ups. 40 Push-Ups in a set are scary for some. View this as
purely practice. What is the next event we look towards after the open? Murph.
Oh yeah, is anyone up for the challenge to go unbroken on the kb swings to start
the workout?
Today we are training power, strength, stamina, endurance, flexibility, accuracy,
balance, coordination, recovery and speed

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FITNESS
WARMUP:
EMOM 16
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- Rest


3 Sets
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each)


WOD (T)
3 Rounds
20 Alt DB Snatches
10 Right Arm OH Walking Lunges
20 Single Arm Hang DB Clean & Jerk (10 each)
10 Left Arm OH Walking Lunges

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Wednesday March 14, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike @70+/60+ RPM
20 Sec Supinated Hang
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Cuban Complex

Then with an empty bar snatch grip:
5 BTN Push Press
5 BTN Push Jerk (Power Drop)
5 Hang Power Snatches


Barbell Cycling:
4 Sets
10 Unbroken Touch n Go Power Snatches
- rest 3 minutes between sets -


WOD (T)
6 Sets
20 Sec ALL OUT Bike Sprint for Calories
2:40 Rest

*Record total calories. No rolling*


INTENT:
Barbell cycling today is a bit different from yesterday's cycling work. Touch n go power
snatches is definitely something we may see in 18.4 and possibly in a chipper style.
Only increase weight on the bar if the previous set was perfect. Catch every single rep in
a good power position and keep the bar close both on the way up and back down.
This wod should look very familiar to most of you. Bike sprints are back!!
Most of you missed them the last time we did them as the gym closed early during the
snowstorm in early January. Attack this workout. You will 100% recover for tomorrow.
Today we are training power, speed, recovery, strength, stamina, endurance, coordination,
and balance.

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FITNESS
WARMUP:
2 Sets
1 min Bike @60/50 RPM
20 Sec Bar Hang
10 Single Arm Strict Press (each arm)
20 Push-Up Position Shoulder Taps
10 Bent Over DB Row (each arm)


EMOM 8
3 Strict Press + 3 Push Press

WOD (T)
6 Sets
20 Sec ALL OUT Bike Sprint for Calories
2:40 Rest

*Record total calories. No rolling*

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Thursday March 15, 2018

CROSSFIT
WARMUP:
3 Sets
20 Single Arm Overhead Walking Lunges (10 each)
2 Laps Single Arm Farmer Carry (each)
2 Laps Double Arm Farmer Carry
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each)
10 Single Leg KB Deadlifts (each)


WOD (T)
5 Rounds
15 Wall Balls (20/14)
10 Deadlift (185/115)
5 Bar Facing Burpees (Open Standard)



INTENT:
Again, we are seeing movements this week that are anticipated for this weekend's
open workout. Wall balls are inevidable and deadlifts are definitely a possibility.
15 wall balls should be UNBROKEN every! single! round!
And so should every set of deadlifts.
Lastly, keep the integrity of the burpee standard. It's only 5 reps at a time for these.
Today we are training balance, coordination, strength, stamina, endurance and agility.

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FITNESS
WARMUP:
3 Sets
3 Laps Single Arm Farmer Carry (each)
- 5 Suitcase DL each lap
3 Laps Double Arm Farmer Carry
5 Turkish Get-Ups (each arm)
5 Bottom Half Burpees
5 Squat Press Outs


WOD (T)
AMRAP 8
8 Wall Balls (20/14)
8 Burpees

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Friday March 16, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x20m Side Shuffle
4x10m Shuttle Run (70%)
4x10m Shuttle Run (90%)
10 Single Arm Ring Rows (each)
5 Toes to Rope
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog
10 Cat Camels


18.4 Movement Review and Tips
Deadlifts
Handstand Push-Ups
Handstand Walking
Bear Crawling

WOD (T)
PARTNER WOD
AMRAP 14
"I Go You Go"
2x10m Shuttle Run
1 Rope Climbs
4x10m Shuttle Run
2 Rope Climbs
6x10m Shuttle Run
3 Rope Climbs
8x10m Shuttle Run
4 Rope Climbs



INTENT:
With the announcement of open 18.4, this workout has been changed.
Most of you will be doing this at 70% because you want to be ready for Saturday. That is okay.
If you are not doing the open, have fun with this one and attack it.
Today we are training strength, speed, agility, power, coordination, and endurance.

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FITNESS
WARMUP:
Hungry Hungry Hippos
7 Game Series


PARTNER WOD
AMRAP 20
50 Box Jumps
20 Toes to Bar
50 Single Arm Push Press
20 Pull-Ups
50 Partner Medball Sit-Ups

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Saturday March 17, 2018

WARMUP:
2 minute Bike (nasal breathing)
20 Groiners
20 Toe Touches
10 Single Arm Press (each)
10 Empty Bar Good Mornings
2 minute Row (nasal breathing)
20 Sec Handstand Hold
20 Sec Supinated Hang
10 Light Deadlifts
5 HSPU OR HRPU


Open 18.4
RX - 9 Minute Cap
21-15-9
Deadlifts (225/155)
HSPU

21 Deadlifts (315/205)
50ft Handstand Walk
15 Deadlifts
50ft Handstand Walk
9 Deadlifts
50ft Handstand Walk


SCALED - 9 Minute Cap
21-15-9
Deadlifts (135/95)
Hand Release Push-Ups

21 Deadlifts (225/135)
50ft Bear Crawl
15 Deadlifts
50ft Bear Crawl
9 Deadlifts
50ft Bear Crawl


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Sunday March 18, 2018

WARMUP:
2 Sets
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
100 Single Unders
30 Sec Squat Hold
5 Single Arm Thrusters (each)
200m Run (70%)


Partner WOD
AMRAP 20
Partner 1- Run 200m
Partner 2- Work at the reps

10 Thrusters (95/65)
10 KB Swings (70/53)