Programming for March 5th through March 11, 2018

 Athlete: Terrence Sloan Photo: @supercleary  

Athlete: Terrence Sloan
Photo: @supercleary
 

Screenshot 2018-03-09 at 6.39.02 PM.png

The CrossFit Open scores for 18.2 and 18.2a must be submitted by 7:59pm Monday night. 
Congrats to everyone who PRed their clean!!! Great atmosphere!
*Lululemon will be hanging out with us for 18.3 this Saturday and giving away some products.


REMINDER:
- There are specific times allowed to complete the open workouts outside of the Saturday Open Schedule. Please see them in the events page.
- There is NO open gym on Sundays. We are accommodating those needing to do the Open workout who cannot make it on Saturday. If you're coming in on Sundays, plan to take class.
 - There is NO gymnastics as on Wednesday until further notice. That time slot will be CrossFit class.

CONGRATS DAKOTA CLARK!! He is our February Athlete of the Month.
Stay tuned for his Q&A coming soon...

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Monday March 5, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
2 Minute Row (20-25 SPM)
10 Groiners w/ pause
10 Squat Thoracic Rotations
20 Sec Supinated Hang
30 Sec Double DB/KB Overhead Hold


STREGNTH: Back Squats
5x4 @75%
- rest 2 min-


WOD (T) - 12 minute Cap
1000m Row
Then,
3 Rounds
25 Wall Balls (20/14)
15 Box Jumps (24/20)


INTENT:
We are maintaining our squat strength with back squats at 75%.
Todays workout was originally supposed to have burpees in it but that has been changed
due to 18.2. No burpees this week. You want to row hard enough to be breathing heavy
coming off the rower, yet composed enough to walk right upto the med ball to begin your
first set of (unbroken) wall balls. Unbroken wall balls should be your goal throughout this
workout. If that means stepping down from the box instead of rebounding, do that. Stay
in motion and go for unbroken. Today we are training power, strength, stamina,
endurance, coordination, agility, accuracy and balance.


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Tuesday March 6, 2018

CROSSFIT & FITNESS
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x20m Side Shuffle
2x10m Pronated Walk
2x10m Single Leg Hops
2x10m Walk on Toes
20 Sec of Calf Raises
4x10m Shuttle Run (70%)
4x10m Shuttle Run (100%)

Then, 3 Sets
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each side)
10 Single Arm High Pulls
10 Beat Swings
10 Sciatic Nerve Floss (each)

WOD (T)
Every 5 Minutes for 4 Rounds
15/10 Calorie Ski
10 Power Snatches (95/65)
10 Toes to bar

*****
Fitness does 20 DB Snatches instead of 10 barbell.
*****

INTENT:
Take the warmup seriously. We are prepping our feet, ankles and calves for when we
start running outside again. After the heat up, your core will be challenged a bit as we
continue to warm up before some fun intervals. This is the first time many of you will
use the ski erg in a workout. It is supposed to be a sprint on the machine. If there are
15 people in class, there will be 5 on each erg. Each sprint on the erg should be about
45 sec or less. The power snatches are intended to be cycled and unbroken. After that,
your core is challenged on the toes to bar. Slowest round will be scored.
Today we are training balance, stamina, recovery, power, speed, accuracy, coodination,
and agility.

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Wednesday March 7, 2018

CROSSFIT
WARMUP:
2 Sets
1 minute Bike @60/50 RPM
50ft Walking Lunge
20 Sec Handstand Hold
20 Pogo Hops
20 Sec Supinated Hang
20 Double Under Attempts
20 Alt Toe Touches


STRENGTH:
Every 30 sec for 10 rounds
2-6 Kipping HSPU


WOD (T)
Buy In: 30 Calorie Bike
2 Rounds
20 Front Rack Lunges (95/65)
40 Russian KB Swings (70/53)
60 Double Unders


INTENT:
HSPU have yet to be seen in the Open so far. That just means we have more practice
before they come up. Today's practice is designed to hit quick sets with little rest in
between set. This is definitely an effective way to collect reps during open workouts.
In the workout, the bike buy in should be completed in 3 minutes or less. From there,
two rounds of controlled breathing and continuous movement. The weight used on the
lunges should be something you can do unbroken. The grip will be the challenge on
the kb swings. Today we are training coordination, flexibility, agility, balance, strength,
power, speed, accuracy, endurance and stamina


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FITNESS
WARMUP:
2 Sets
1 min Bike @60/50 RPM
20 Groiners
20 Sec Handstand Hold
20 Pogo Hops
20 Sec Supinated Hang
10 Single Arm Strict Press

EMOM 8
3 Strict Press + 3 Push Press

WOD (T)
Buy In: 30 Calorie Bike
2 Rounds
20 Front Rack Lunges (95/65)
40 Russian KB Swings (70/53)
60 Double Unders


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Thursday March 8, 2018

CROSSFIT
WARMUP:
2 Sets
300m Row (heels down)
10 High Box Jumps (step down)
20 Sec Supinated Hang
10 Air Squats
50ft Bear Crawl


STRENGTH:
6 Sets
2 Squat Cleans + 1 Jerk
- rest 2 min -


WOD (T)
AMRAP 10
5 Power Cleans (135/95)
6 Thrusters
7 Chest to Bar Pull-Ups (Make contact)


*Barbell MUST be UNBROKEN


INTENT:
Today is usually a lighter day for attendance in the gym. I hope to see a few more faces
than normal since there is a lot of barbell. The weight for the strength is off of feel. As
long as you hit the reps well, increase. The workout is on the heavier side for most.
Although the weight is heavier than normal for thrusters, they should still be unbroken.
The low number of c2b pull-ups in each set should allow many athletes to go unbroken
for more sets than usual. Keep in mind when choosing the weight, the barbell must be
unbroken. Today we are training strength, power, stamina, coordination, balance and
accuracy.

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FITNESS
WARMUP:
3 Sets
50ft Bear Crawl
50ft Spiderman Crawl
20 Sec Supinated Hang
10 Beat Swings
10 Wall Balls
1 Lap Single Arm Overhead Carry


WOD (T)
Part A
AMRAP 5
5 Thrusters (75/55)
5 Pull-Ups or Ring Rows

- rest 3 min -

Part B
Your score from Part A, for time.

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Friday March 9, 2018

CROSSFIT
WARMUP:
2 Sets
3 Laps Single Arm Farmer Carry (each)
5 Turkish Get-Ups (each)
10 GHD Hip Extensions
20 Sec Bar Hang


18.3 Movement Review and Tips
- Double Unders
- Ring Muscle Ups
- Pull-Ups
- DB Snatches
- Bar Muscle Ups

The movements are listed in order of when they come up in the workout.
You all know by watching the announcement or reading the workout whether you are
doing 18.3 RX or Scaled. 
If you choose to do it RX and either struggle with Ring Muscle Ups or you don't have them and are looking to get your first one, I encourage you NOT to practice them too much on Friday. I encourage you to review the ranges of motion and the skill transfer. 
Practice the transitions and some beat swings with intent. This will help you way more than attempting muscle ups all day and exhausting yourself before the workout on Saturday. 
If you are doing the workout as scaled, CRUSH IT! Attack it and have fun!


WOD (T)
EMOM 16
A- 30 Sec Bike @70+/60+ RPM
B- 30 Sec of Push-Ups
C- 30 Sec of Plate Taps
D- 30 Sec Double DB/KB Overhead Hold


INTENT:
Most of you guys and girls are participating in the open. Stay at about 75% for the emom
today. Those of you who are not doing the open, push yourselves in this 30 on 30 off
emom. It is definitely one that reads easier than it is. Today we are training strength,
power, speed, agility, coordination, accuracy, balance and stamina.

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FITNESS
WARMUP:
3 Sets
3 Laps Single Arm Farmer Carry (each)
5 Turkish Get-Ups (each)
10 GHD Hip Extensions
20 Sec Bar Hang


PARTNER WOD
50-40-30-20-10
Double DB Clean & Jerk
Calorie Row

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Saturday March 10, 2018

 

Rx Warmup
3 minute bike at a moderate pace
Then,
2 sets
8 ring swings
10 sec top of ring support
10 sec bottom of ring support
8 beat swings
10 empty bar overhead squats
10-20 Double Unders
1-3 ring Muscle Ups
1-3 bar muscle ups 

Scaled Warmup
3 minute bike at a moderate pace
Then,
2 sets
10 beat swings
10 empty bar overhead squats
25 single unders
4-8 pullups 



OPEN 18.3 - 14 Minute Cap
2 Rounds
100 Double Unders
20 Overhead Squats (115/80) (scaled:45/35)
100 Double Unders
12 Ring Muscle Ups (scaled: pull-ups)
100 Double Unders
20 DB Snatches (50/35) (scaled:35/20)
100 Double Unders
12 Bar Muscle Ups

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Sunday March 11, 2018

WARMUP:
2 Sets
Row 12 Calories
10 Inchworm Push-Ups
10 Hip Bridges or GHD Hip Extensions
10 Hollow Rocks
10 Side Plank Hip Raises (each)
10 Heavy Russian KB Swings


Partner WOD
AMRAP 16
Buy In: 80 Calorie Row
Then,
"I go you go" rounds
6 Deadlifts (275/185)
8 Push-Ups
10 Sit-Ups