Programming for April 23rd through April 29, 2018

Congratulations to our Masters athletes who competed in the online qualifiers all weekend. They will have this Monday to compete all 4 of their workouts. We are extremely proud of you guys.

We want to shout out a bunch of other members who tested their fitness over the weekend.
Rob B completed in a local competition. 
Angela V. competed in a triathlon and raced to a new PR.
The Spartan Race was at Citi Field. 
Banegas, Julie D, Kevin D, Andrew D, Cariann, Nick S, Hyland, and Jenna all raced.


Our Olympic Weightlifting Program begins Sunday!!!
MAKE SURE YOU SIGN UP ASAP TO SAVE YOUR SPOT!!
Contact Coach Rob with questions.
Rob@crossfitislandpark.com

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Monday April 23, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle
2x10m Kareoka
10 Single Arm High Pulls (each)
10 Beat Swings
20 Groiners
30 Second Squat Hold
400m Run (70%)


WOD (T) - 30 Minute Time Cap
"Eva's Little Brother"

3 Rounds
800m Run
30 KB Swings (53/35)
30 Pull-Ups
30 Sit-Ups


INTENT:
If any of you have done "Eva", don't worry.
Eva's Little Brother isn't as bad. But, you'll have to work for it to stay
under the 30 minute time cap. There is NO scaling up!
If you want an extra challenge, go sub 20 in this workout.
The kb swings are 53/35 and can definitely be unbroken.
Regular chin over bar pull-ups for 90 total reps. It's on purpose.
Murph is about a month away. The sit-ups are just enough to tax
your midline and slow you down a little. Have fun with this one!
Today we are training cardio endurance, stamina, strength, balance,
coordination, flexibility and accuracy.

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FITNESS
WARMUP:
10 Single Arm High Pulls (each)
10 Bottom Half Burpees
10 Heavy Russian KBS
10 Air Squats
20m High Knees
20m Butt Kicks

0:00-10:00
800m Run
30 Pull-Ups

10:00-20:00
750m Row
30 Burpees

20:00-30:00
3K Bike
30 Wall Balls

30:00-40:00
750m Ski
30 DB Snatches


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Tuesday April 24, 2018

CROSSFIT
WARMUP:
1 Minute Row
1 Minute Ski

8 Rounds of Tabata
Alternate Air Squats & Push-Ups


15 Minutes
STRENGTH: (off 90% of 1RM)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Superset each set with:
12 Double DB/KB Shoulder Rack Walking Lunge


15 Minutes
STRENGTH: (off 90% of 1RM)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Superset each set with:
10 Renagade Row


PARTNER WOD (T)
For Time:
3K Row or Ski
(Must Alternate every 300m)


INTENT:
It is deload week and strength bias day. We will see these days in
the second half of the 5/3/1 cycle so we don't overload the central
nervous system. This a very straight forward day. You're getting warm
on the row and ski. Then, take the tabata seriously and focus on your
position. The deload percentages won't take long and won't talk much
out of you. Attack the tabata squats/push-ups and collect as many
GOOD reps as you can. After the lifting, partner up for
row or ski sprints. This will be fun!
Today we are training strength, power, speed, recovery, coordination,
balance and accuracy.

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FITNESS
WARMUP:
Split into Teams of 3
75 Calorie Ski

STRENGTH:
5 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10-15 Push-Ups
- rest 1 min -


WOD
AMRAP 14
14 Single Arm Hang Clean & Jerk (7 each)
14 Toes to Bar
14 Box Jump Overs (24/20)


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Wednesday April 25, 2018

CROSSFIT
WARMUP:
10 Sumo Inchworm Push-Ups
20 Pogo Hops
10 Hollow Rocks
20 V-Ups or Lemon Squeezes
10 Single Leg Deadlift (each)
20 Altnerating Toe Touches
10 Suitcase Deadlifts (each)


STRENGTH: (off 90% of 1RM)
Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Superset each set with:
10 Low Ring Hamstring Curls



Pre-wod: Toes to Bar Review (use your lats)


WOD (T) - 15 Minute Time Cap
500 Double Unders for time
EMOM: 5 Toes to Bar



INTENT:
Do yourself a favor and show up today. During the strength, you will
maintain your form and focus on your deadlift position at lighter
percentages. The workout is a large number of double under reps for
a good reason. In the last month, CrossFit has program an Open
workout with 800 double unders in it and a Master's Online Qualifier
this past weekend with 800 double unders in it. It is no longer
uncommone to see a large number of these reps programmed.
If you have double unders, this is an opportunity to get better and
train a skill you may not normally practice. If you don't have double
unders, this is a "forced" opportunity to practice them. Most people
who don't have them, don't practice them. For those of you who are
unable to maintain the jumping rhythm, you will still be able to do this
workout with single unders. Talk to your coach for your individual scale
and intent for this workout. Every minute starting at minute 1, you will
stop jumpping rope and perform 5 toes to bar or knee raises before
continuing on the rope.
Today we are training strength, coordination, balance, stamina,
endurance, flexibility, accuracy, speed, and agility.


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FITNESS
WARMUP:
2 Sets
400m Row (focus on form)
10 Sciatic Nerve Floss (each)
10 Band Aparts
20 Sec of Continuous Calf Raises


STRENGTH SUPERSETS:
3x10 Supinated Deadlifts
3x10 Supinated Bent Over Row


WOD
5 Rounds
40 Double Unders
30 Sit-Ups
20 Single Arm KB Swings (10 each)


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Thursday April 26, 2018

CROSSFIT
WARMUP:
5 minutes of empty bar warmup.
(the bar is not allowed to touch the ground)


10 Squat Jumps
10 Bootstraps
10 High Box Jumps (step down)
10 KB Sumo DL High Pulls

STRENGTH
EMOM 12
1 Power Clean
1 Squat Clean

*Opportunity to increase weight every 2 minutes.


WOD (T)
EMOM 20
A- 12/8 Calorie Bike
B- 20 Sec L-Sit or L-Hang
C- 30 Sec Double DB Squats
D- 1 Set of ME Ring Muscle Ups
E- 30 Sec Double Farmer Hold (2x70/53)



INTENT:
This warmup will be interesting. You have to keep the barbell in your
hands for the entire five minutes. You can perform any movement you
choose to for as many reps as you want before moving onto another.
Be sure you get some power and squat cleans in to warm up for the
strength. Deload power lifting means you get to play with some
olympic lifts. We can build weight every two minutes as long as the
reps look good. The wod is emom style and doesn't allow much time
to rest. Within it, we have a short bike sprint, midline stability and
muscle up practice. Today we are training strength, power, speed,
stamina, accuracy, coordination, and flexibility.


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FITNESS
WARMUP:
3 Sets
30 Sec Bike (65/55 RPM)
15 Jumping Air Squats
- rest 1 min-

15 Minutes of Technique Work
Hang Power Clean


WOD
EMOM 20
A- 12/8 Calorie Bike
B- 20 Sec L-Sit or L-Hang
C- 30 Sec Double DB Squats
D- 20 Jumping Lunges
E- 30 Sec Double Farmer Hold (2x70/53)

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Friday April 27, 2018

CROSSFIT
WARMUP:
4 Rounds
2 Wall Walks (3 Sec Pause at top)
20 Alternating Toe Touches
4x10m Shuttle Run


STRENGTH: (off 90% of 1RM)
Strict Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Superset each set with:
40m Shoulder Shrug Farmer Walk


WOD (T)
20 Minute Clock
100ft Sled Push
10m HS Walk
14 Alt DB Snatches

- rest 90 sec -

*HANDSTAND WALK SCALING OPTIONS
- 3-5 Wallk Walks
- 30 Sec Handstand Hold
- 30 Sec of Handstand Shoulder Taps
- Bear Crawl
- Parnter Wheelbarrow


INTENT:
Plenty of shoulder work today. The strict press deload won't take long.
The superset for that is a bit different. It's a famer carry keeping your
shoulders shrugged for the entire 40m. The workout is a great training
opportunity. The set up is similar to the sled day last week. Rest 90 sec
between your sets. This will most likely be the first time practicing
handstand walks (or modifications) for that specific reason for many
of you. There is no one scale that is harder than the other. You can
switch them up. Get outside your comfort zone. Trying new things
is what makes crossfit fun and keeps it from being boring. If you have
any concerns about the movements, speak to oen of your coaches.
Today we are training strength, power, speed, stamina, coordination,
balance, accuracy, agility, and flexibility.

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FITNESS
WARMUP:
4 Rounds
2 Wall Walks
20 Alternating Toe Touches
4x10m Shuttle Run


2 Rounds
10x10 Shuttle Sprint
200m Single Arm Farmer Carry (switch arms as needed)


Split into 2 Teams:
15 Minute Clock
MAX DISTANCE Prowler Push
Start with the sled empty.
Add weight each round.

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Saturday April 28, 2018

WARMUP:
3 Teams
Relay for 15 Minutes
5 Calorie Ski
5 Burpees
100m Sprint


WOD
AMRAP 10
15 Box Jump Overs (24/20)
200m Run

- Rest 3 Minutes -

AMRAP 10
15 Wall Balls
15 KB Swings (53/35)

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Sunday April 29, 2018

WARMUP:
EMOM 20
A- Bike 30 Sec (65/55 RPM)
B- 10 Groiners With a Pause
C- Ski 30 Sec (40 SPM)
D- 8 Single Arm High Pulls (each)
E- 6 Double DB or KB Hang C&J


PARTNER WOD
AMRAP 20
P1: 800m Run
P2: AMRAP
10 Pull-Ups
10 Hang Power Cleans (95/65)
10 Front Rack Lunges