Programming for April 2nd through April 8, 2018

 March Athlete of the Month - Nick Soldatenko Photo: @supercleary

March Athlete of the Month - Nick Soldatenko
Photo: @supercleary

The 2018 Open Season has ended and we are excited to announce we have 4 masters moving onto the qualifying round that takes place April 20-23.
Congrats to Rob Santoro, Dan Baxt, Greg Tricola and Hank Berger!!

A big congratulations to Nick Soldatenko as well for the honor of March Athlete of the Month.
Stay tuned for his write up as well as Q&A.

The In-House Team Open Results are in...
Black Team - 162
Grey Team - 150
Red Team - 92
Blue Team - 89

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Monday April 2, 2018


CROSSFIT
WARMUP:
500m Row
20 Groiners
10m Broad Jump
20 Box Step Ups (10 each leg)
10m Samson Lunge
20 Wall Balls

STRENGTH: (off 90% of 1RM)
Back Squat
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

Superset each set with:
5 Bulgarian Split Squats each leg
20 sec of standing calf raises



WOD (T)
3 Rounds
AMRAP 3
250m Row
10 Russian KB Swings (70/53)
MAX Wall Balls in time remaining

- rest 3 minutes -


INTENT:
We are starting Wendler 5/3/1 this week and today is the back squat.
You will so that most weeks we will superset complimentary
movements with one of the four main lifts that we are focusing on.
The intent of this lifting cycle which we will go through 2 cycles for is
to have slow, steady gains with consistency in the lifts. Leave your ego
at home and come get the work done. The interval workout should be
sprinted each round and hang on for as many wall balls as
possible. Today we are training strength, power, stamina, coordination,
balance and speed.

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FITNESS
WARMUP:
500m Row
20 Groiners
10m Broad Jump
20 Box Step Ups (10 each leg)
10m Samson Lunge
20 Wall Balls

STRENGTH:
4x10 Weighted Step Ups each leg
Option A: BB Front Rack
Option B: 2 DB or KB
Option C: Goblet Hold

WOD
3 Rounds
500m Row
20 Wall Balls
20 DB Snatches

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Tuesday April 3, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Bike @70/60 RPM
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
10 Single Arm High Pulls
15 Band Aparts

STRENGTH: (off 90% of 1RM)
Bench Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

Superset each set with:
10 Strict Pull-Ups (Use a band if needed)


WOD (T)
AMRAP 6
6 Hang Power Cleans (155/105)
12 Push-Ups

- rest 3 minutes -

2 Sets
15 BB Curl + Gun Walk
- rest as needed -


INTENT:
We continue with wendler bench press. Again, no egos here as most
of us havent benched regularly in a while, or ever. This is a pump day
for sure. (enjoy Cleary's comments on this day)
Everyone should be using a band for the superset. If 10 is easy, do
chest to bar. The workout today is intended to be short, fast and on the
heavier side. The hang power cleans should be unbroken but the
weight may slow you down. The pump session after the amrap is not
for time and definitely rest a few minutes in between sets.
Today we are training power, strength, balance, speed, coordination,
and accuracy.

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FITNESS
WARMUP:
4 Sets
2 Minute Heels Down Row
10 Squat Thoracic Rotations
10-15 Banded Strict Pull-Ups
20 Sec L-Hang


WOD
AMRAP 6
10 DB Hang Squat Cleans
10 Push-Ups

- rest 4 min-

Repeat for time!

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Wednesday April 4, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Ski (40-50 SPM)
10 Toe Touches
10 Empty Bar Good Mornings
5 Single Leg BB Deadlifts (each)
5 Suitcase KB Deadlifts (each)

STRENGTH: (off 90% of 1RM)
Deadlift
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

Superset each set with:
10 GHR or 10 Ring Hamstring Curls


WOD (T)
Every 4 Minutes for 5 Rounds
12/8 Calorie Ski
12 Burpee Box Jump Overs (24/20)



INTENT:
Strength day 3 of 4. The deadlift will be one lift you want to go heavier
than your percentage because you feel you are capable of more.
Stick to the numbers! You will see improvements if you do.
The superset is a challenge no matter which option you choose.
Our workout is a firebreather. It reads very simple but you must move
fast to earn you rest. Today we are training power, strength, stamina,
recovery, balance, coordination, accuracy, agility, and flexibility.

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FITNESS
WARMUP:
2 Sets
3 Laps Single Arm Farmer Carry (each)
- 5 Suitcase DL each lap
3 Laps Single Arm Overhead Carry (each)
- 5 Strict Press each lap
10 Ring Hamstring Curls
20 Zombie Sit-Ups
30 Sec Side Plank (each)

WOD
Every 4 Minutes for 5 Rounds
30 Sec Ski
20 Russian KB Swings
10 Box Jumps


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Thursday April 5, 2018

CROSSFIT
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each)
10 Hang DB Snatches (each)
100m Single Arm OH Carry (each)
2x10m High Knees
2x10m Butt Kicks
30 Sec Hollow Body Hold
10 Side Plank Hip Raises (each)
200m Run


WOD (C) - 16 Minute Cap
4 Rounds
400m Run
10 Hang Power Snatches (95/65)
30 Sit-ups



INTENT:
A little break from the raw strength today but it's not a day to take
lightly. The quality work will definitely get you sweating and will
absolutely loosen you up from three straight days of strength work.
The workout will range in time depending how well you are currently
running. It is early in the season, so I understand everyone is
getting used to running in workouts again. The barbell should be
unbroken every round. Today we are training strength, balance,
endurance, stamina, flexibility, speed and agility.

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FITNESS
WARMUP:
EMOM 20
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 150m Run
E: Rest


WOD
AMRAP 12
5 Devil's Press
10 Pull-Ups
20 Double Unders


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Friday April 6, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Bike @70/60 RPM
10 Single Arm Press w/ 1 sec pause
10 Single Arm High Pulls
20 Sec Supinated Hang (Bar or Rope)
10 Goblet Squats

STRENGTH: (off 90% of 1RM)
Strict Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

Superset each set with:
10 Banded Face Pulls


WOD (T)
2 Rounds
AMRAP 5
30/22 Calorie Bike
15 Front Squats (155/105)
Max Rope Climbs

- rest 5 minutes

INTENT:
The strict press is the last strength movement of the week. Remember
the cues we gave last week on positioning. They will be gone over
again but take note and absorb the tips your coaches give.
This will be a fun workout. Strategy is involved how to approach this
wod. You want to go hard enough on the bike that you reserve enough
to get the rest of the work done to do max rope climbs. The front
squat is taken from the floor and it is not unheard of to go unbroken.
Can you recover enough to climb the rope?
Today we are training power, speed, strength, stamina, endurance,
recovery, coordination and flexibility.

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FITNESS
WARMUP:
3 Sets
30 Sec Bike @70/60 RPM
10 Single Arm Press w/ 1 sec pause
10 Single Arm High Pulls
20 Sec Supinated Hang (Bar or Rope)
10 Goblet Squats


PARTNER WOD
2 Rounds
100 Calorie Bike
10 Rope Climbs
100 DB Lunges

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Saturday April 7, 2018

WARMUP:
EMOM 20
A- 100m Row
B- 10 Burpees
C- 150m Run
D- Rest



WOD
Teams of 3
3K Row

Then,
P1- 60 Wall Balls + 20 DB Snatches
P2- 40 Wall Balls + 40 DB Snatches
P3- 20 Wall Balls + 60 DB Snatches

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Sunday April 8, 2018

WARMUP:
2x10m High Knees
2x10m Butt Kicks
20m Side Shuffle
20 Groiners
15 Sec Top of the Push-Up
15 Sec Bottom of the Push-Up
10 Beat Swings


WOD
PARTNER MURPH
4x400m Run (2x each)
Alternate for 20 Rounds (10 each)
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then,
4x400m Run (2x each)

*If you want to practice with a vest, bring your own vest.