Programming for March 26 through April 1, 2018

 Athlete: Jay Rubinstein Photo: @supercleary

Athlete: Jay Rubinstein
Photo: @supercleary

The 2018 CrossFit Open is wrapping up!

Remember to submit you 18.5 scores before 8pm on Monday night
The final scores for our in-house competition will be tallied and announced this week.
Thanks for all your hard work and high energy over the past five weeks.

We will be preparing for next year's open throughout the next 47 weeks, starting with some
strength cycles using Wendler's 5-3-1 method. If you have questions about this, feel free to ask Coach Rob.

Street Parking
Our friendly neighbors at Moo Burger have asked us to not park right in front of their shop.
They have no reserved parking for their customers and have asked us to please not park directly in front of their store front. We know there is a shortage of street parking and we would like to try to work with our neighbors and fellow small businesses.


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Monday March 26, 2018

CROSSFIT
WARMUP:
3x10m High Knees + Back Pedal
3x10m Butt Kicks + Back Pedal
3x10m Side Shuffle
30 Sec of Calf Raises
2x10m Walk on Heels
2x10m Walk on Toes
200m Run (70%)
20 Groiners
10 Squat Press Outs


STRENGTH: Back Squat
0:00-10:00
Work upto a Heavy Back Squat Single

10:00-20:00
3x5 @70%


WOD (T)
4 Rounds
200m Run
20 Wall Balls (20/14)
10 Toes to Bar


INTENT:
The 2018 Open has wrapped up. Some of you are still making up the workout today,
few of you are repeating. Onto the next, This week we will test a few strengths
(with good form) and use those numbers going forward for our percentage work in 5-3-1.
Back Squats are today. You will have to move relatively quickly increasing weight
to build to a heavy single. After that, you'll hit a few sets at 70%. We are getting outside,
finally, so a running workout to kick off the week. You're legs may still be feeling it from
18.5 so don't be too concerned about the speed of your run. We are getting back into it.
Today we are training power, strength, endurance, stamina, flexibility, coordination and
balance.

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FITNESS
WARMUP:
2 Minute Row
3x10m High Knees + Back Pedal
3x10m Butt Kicks + Back Pedal
3x10m Side Shuffle
30 Sec of Calf Raises
2x10m Walk on Heels
2x10m Walk on Toes
10 Heavy Russian KB Swings
10 Pause Wall Balls
10 Hollow Rocks
10 Side Hip Raises (each)

Strength:
Work upto a heavy 3 rep Back Squat

WOD (T)
4 Rounds
200m Run
20 Wall Balls
20 V-Ups

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Tuesday March 27, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike @70+/60+ RPM
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5-10 Push-Ups w/ 1 sec pause at the top
10 Hang DB Snatch (each)


STRENGTH: Bench Press
0:00-10:00
Work Upto a Heavy Bench Press Single

10:00-16:00
3x3 @70%


WOD (T)
EMOM 20
A: 12/8 Calorie Bike
B: 6 Double KB Hang Clean & Press
C: 2 Laps Double Farmer Carry
D: 10-20 Push-Ups
E: Rest


INTENT:
We have not benched in a while, so don't be discouraged if you fall short of old numbers.
We will be benching every week for the next 2 months. You are working upto a heavy
single for the day and hitting some extra reps after that. The long emom today is less
intensity than most of the workouts you've seen of late. The double kb hang clean and
press is a new movement for many of you. We will definitely be going over that
beforehand. You will see push-ups in the program more often now as Murph is our
next big event. Don't take push-ups lightly. Today we are training power, strength,
coordination, accuracy, balance and stamina.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Push-Ups
10 Band Aparts
10 Single Arm Bent Over Row (each)
2 Laps Double Waiter Carry

Strength:
Superset
4x10 DB Bench Press
4x15 Banded Tricep Extensions

WOD (T)
Every 3 Minutes for 5 Rounds
10/7 Calorie Bike
4x10m Shuttle Sprint
5 Burpees

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Wednesday March 28, 2018

CROSSFIT
WARMUP:
2 Sets
200m Straight Leg Row
300m Regular Row
5 Inchworm Push-Ups
10 Empty Bar Good Mornings
10 Single Leg Deadlifts (each)
10 Heavy Russian KB Swings


STRENGTH: Deadlift
0:00-10:00
Build your weight in triples

10:00-20:00
Work to a heavy deadlift single


WOD (T)
AMRAP 12
20/15 Calorie Row
15 Hang Power Cleans (135/95)


INTENT:
Deadlifts are our 3rd strength movement the week and it too will be used in our strength
cycle over the next 9 weeks or so. The first ten minutes will be some good warm-up as
you will work in triples (not working upto a triple). After the ten minute mark, you can
build to a heavy single. Rest as needed within the time frame. Your leg power and speed
will be needed in the workout. The hang power cleans can be done unbroken. Are you
discipline enough to pace well and move efficiently? Can anyone get 6 rounds?
Today we are training power, speed, strength, stamina, coordination, balance, accuracy,
and endurance.

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FITNESS
WARMUP:
2 Sets
10 Calorie Row
10 Single Leg Deadlifts (each)
10 Box Step Ups
10 Single Arm Press (each)

STRENGTH:
4x8 Suitcase Deadlift (each side)


WOD
AMRAP 12
1 Box Jump Over
1 DB/KB Push Press
2 Box Jump Overs
2 DB/KB Push Press
3 " "
3 " "
etc...

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Thursday March 29, 2018

CROSSFIT
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each arm)
100m Single Arm Overhead Carry (each arm)
15 GHDSU
1 Minute Plank
1 Minute Ski @40-50 SPM
10 Devil's Press


WOD (T)
5 Rounds
5 Hang Power Snatches (115/75)
5 OHS
50 Double Unders


INTENT:
We take a little break from the "strength" movements but still have some solid work on
the menu today. Get you carries in. Most athletes in affiliates don't do these and don't
understand the benefits. The devil's press is a new movement in the gym. It's a fairly
new movement to crossfit and it is a variation on the man maker. The workout reads
like it is a very short one because of the low rep counts on the barbell. However, are
sets of 50 double unders a breeze for you? Make sure you use a weight on the bar that
will remain unbroken for 10 straight reps. This is a double under workout!
Today we are training strength, power, speed, balance, coordination, accuracy, agility,
endurance, stamina and flexibility.

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FITNESS
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each arm)
100m Single Arm Overhead Carry (each arm)
15 GHD Hip Extensions
1 Minute Plank
1 Minute Ski @40-50 SPM
10 Devil's Press

WOD (T)
Buy In:
20 Calorie Ski

Then 4 Rounds,
20 DB Snatches
40 Double Unders
20 Air Squats

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Friday March 30, 2018

CROSSFIT
WARMUP:
Split into 3 Groups
Relay for 3 Rounds each
15/10 Calorie Ski
10 Single Arm High Pulls (each)
10 Single Arm Strict Press w/ 1 sec pause at the top (each)
10 Beat Swings
10 Groiners

STRENGTH:
15 Minutes
Find a 1RM Strict Press


WOD (T)
Every 2 Minutes for 10 Rounds
10 Burpees
10 Pull-Ups

Anytime you take over 1:30 for a round, shave a rep from each.

INTENT:
The strict press is the simplist and toughest strength movement that we will be using for
our 9 week cycle. It can be frustrating because gains are not seen as much as with the
other movements. Be patient and make sure you get to every class we work these.
The wod is stamina intervals. If you are unable to complete the 20 reps in 90 seconds,
cut 1 burpee and 1 pull-up and continue. Today we are training strength, power, stamina,
endurance, corrdination accuracy, speed and agility.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike (60/50 RPM)
1 Minute Row (30 SPM)
1 Minute Ski (40-50 SPM)
10 Bottom Half Burpees
10 Stict Pull-Ups


PARTNER WOD
100 Calorie Bike
100 Calorie Row/Ski
100 Ring Rows
100 Burpees

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Saturday March 31, 2018

WARMUP:
Teams of 3 Follow the Leader for 3 Rounds each
20 Sec Ski Sprint
10 RKB Swings
20 Sec Bike Sprint
10 Air Squats


WOD
EMOM 30
A: 30 Sec Ski Sprint
B: 10-20 Perfect Push-Ups
C: 30 Sec Bike @70+/60+ RPM
D: 20-30 Sit-Ups
E: 1 Minute Max Rope Climbs
F: Rest

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Sunday April 1, 2018

WARMUP:
In Pairs for 2 Rounds each:
P1: 500m Row
P2: 10 Groiners
20 Sec Supinated Hang
10 Toe Touches
20 Squat Thoracic Rotations
10 Tuck Jumps


Partner WOD
"Incredible Hulk"
AMRAP 20
I Go You Go (rounds)
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
5 Back Squats

RX Weight: 115/75
Each round must be unbroken.