Programming for July 23rd through July 29, 2018

 IF YOU'RE NOT HAVING FUN, WHY ARE YOU DOING IT? Athlete: Megan Dehey  Photo: @supercleary

IF YOU'RE NOT HAVING FUN, WHY ARE YOU DOING IT?
Athlete: Megan Dehey
Photo: @supercleary

Reminder:
Afternoon open gym on MWF begins at 1:30pm after the Teen Class.

Upcoming Events:
The CrossFit Games begin next week. We are re-organizing and will be setting up a TV in the gym office to have it on live stream so you are more than welcome to watch it while you're hanging out in the gym. 

Friday Night Lights will be August 10th. Save the date and make sure you put your name on the sign up sheet this week at the front desk.

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Monday July 22, 2018

CROSSFIT
WARMUP:
2 Sets
200m Heels Down Row
10 Staggered Stance BB Good Mornings (5 each)
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog

3 Sets
15 Romanian Deadlifts (40%)
400m ALL OUT ROW SPRINT
- rest 3 minutes -

WOD (T)
[7] 1-Minute Rounds
7 Lateral Bar Burpees
Max Power Clean & Jerks (155/105)
- rest 1 minute between rounds -

(RX+ = Bar Facing Burpees & 185/115)


INTENT:
This is the second time in the last couple weeks that we are doing romanian deadlifts
for our strength. After each set, you have an all out 400m row sprint. This will take
about 1:25-2:00. Rest 3 minutes between sets for enough recovery before your next
set. This workout today is not meant to be touch n go the whole time. If you are able
to hit a lot of touch n go reps at the prescribed weight. Today we are training strength,
power, speed, coordination, balance, agility and stamina.

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FITNESS
WARMUP:
2 Sets
200m Heels Down Row
10 Staggered Stance BB Good Mornings (5 each)
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog

3 Sets
15 Romanian Deadlifts (40%)
400m ALL OUT ROW SPRINT
- rest 3 minutes -


WOD
[7] 1-Minute Rounds
7 Burpees
Max Double DB Hang Clean & Jerk

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Tuesday July 24, 2018

CROSSFIT
WARMUP:
2 Sets
45 Sec Bike (70+/60+ RPM)
10 Sec Hollow Body Hang
10 Sec Arch Hang
10 Beat Swings
10 Groiners w/ pause
10 Single Arm High Pulls
10 Single Arm Thrusters (each)

STRENGTH: Front Squats
2x6 @70%
2x4 @75%
1x4 @80%

PARTNER WOD (T)
For Time:
50 Thrusters (95/65)
50 Pull-Ups
300 Double Unders
50 Pull-Ups
50 Thrusters

(RX+ = 115/75 & C2B) Must be able to string 10+ together.


INTENT:
The front squats this week get heavier. Make sure you take about 2 minutes rest
between sets. The partner wod this week will defnitely get spicy. One of the reasons
we are doing a partner wod mid week these last few weeks is to focus on how we
communicate with our partner or if we are for that matter. Be vocal, work together and
pick each other up. Partner wods are not designed so that the work is always split
completely even. If one partner struggles with a movement such as pullups, the
other partner can pick up the slack. If it works out that the pair is even in skill and can
afford to split the reps while still moving efficiently, that's a bonus. Today we are
training strength, power, speed, stamina, flexibility, accuracy, coordination and balance.

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FITNESS
WARMUP:
2 Sets
45 Sec Bike (70+/60+ RPM)
10 Sec Hollow Body Hang
10 Sec Arch Hang
10 Beat Swings
10 Groiners w/ pause
10 Single Arm High Pulls
10 Single Arm Thrusters (each)

Strength:
5x5 Front Squats (increasing)

WOD

Buy In: 75 Double Unders
Then,
3 Rounds
12 Thrusters (95/65)
12 Pull-Ups

Cash Out: 75 Double Unders

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Wednesday July 25, 2018

CROSSFIT
WARMUP:
2 Teams
2 Sets of Max Tuck Up Plate Passes

2 Sets
15 Set Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

STRENGTH: Bench Press
3 Sets
10-20 Reps
(use a weight you will hit 15-20 on set 1)
- rest 2 min -

WOD (T)
AMRAP 20
600m Run
40 Sit-Ups
200m Single Arm Farmer Carry
2 Rope Climbs


INTENT:
We are starting the warmup today with something different. It requires strength,
stability, balance, coordination and communication. Today's strength is bench press.
I know many of you haven't benched since we wrapped up our wendler cycle in early
June. Today's focus is volume on the bench. We want to get 15-20 reps on the first
set and then try to hit within a few reps of that for the next two sets. If you can match it
each set, great. For the workout, it is about constant movement. At no point should you
be racing through or sprinting. Everyone should be able to get at least 2 rounds in.
On the 200m single arm carry, you can switch hands as needed or do 100m out with
one arm and the other arm back. It's a training day so you choose. Today we are
training strength, power, endurance, stamina, coordination and balance.

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FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Thursday July 26, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Bike (70/60 RPM)
1 Minute Heels Down Row
30 Sec Handstand Hold
50ft Walking Lunges


EMOM 12
Odd: 6-12 Strict HSPU
Even: 12 Double KB Front Rack Lunges

Modifications for S-HSPU
A- 6 HSPU Negatives (reset each time)
B- 8-12 DB Z-Press
C- True Pike HSPU


WOD (T)
2 Rounds
20/15 Calorie Bike
200m Run
20/15 Calorie Row
- rest 5 minutes -


INTENT:
After yesterday's long workout, we have a sprint style workout today. There's not much
to think about. It's about hard work. Put your head down and go. You get a five minute
rest before you repeat for a second round and try to match or better your time.
Before we hit this sprint wod, we have a skill/strength emom. I've been waiting to
add this one to the program for about a month. There is no kipping with hspu today.
If you do not have strict, we can go with a few different options. You can try all three
before the emom and feel free to ask your coach which option is best for you right
now. Today we are training strength, power, speed, coordination, balance, agility,
accuracy and flexibility.

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FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Friday July 27, 2018

CROSSFIT
WARMUP:
2 Minute Row
10 PVC Pass Through
10 PVC Snatch Balance (power position)
10 PVC OHS
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Support
10 Ring Dips

Empty Bar Snatch Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Snatches
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatches
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatches


12 Minute Clock
Power Snatch
5 Reps @55%
5 Reps @65%
5 Reps @75%


WOD (T)
AMRAP 10
1000m Row
30 Ring Dips
Max Power Snatches (80%)


INTENT:
Friday snatches again. We continue to drill technique this week with the empty bar.
Many of you had some clear improvement in last friday's class. Keep it up.
We will use a 12 minute clock to hit percentages and work upto 75% of our
1RM power snatch for the workout. The workout starts with a 1k row followed by
30 rings rips. If you struggle with dips and are unable to string together 6+ reps,
modify with a band or even modify to push-ups. Then when you're fatigued, you are
asked to snatch a heavy weight. Today we are training strength, power, speed,
stamina, coordination, flexibility, and balance.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike
50m Single Arm Overhead Carry (each)
10 Single Arm KB Swings (each)
10 Single Arm High Pulls (each)
1 Minute Row


EMOM 10
A- 30 Sec Bike (75/65 RPM)
B- 30 Sec Max DB Snatches


WOD
AMRAP 15
10 Calorie Row
15 Sit-Ups
20 Single Arm KB Deadlift (10 each)

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Saturday July 28, 2018

WARMUP:
4 Teams Waterfall Style for 4 Rounds
10/7 Calorie Ski
10 Air Squats
10/7 Calorie Bike
10 Push-Ups

WOD
3 Rounds
1 Minute Max Wall Balls
1 Minute Max Russian KB Swings (53/35)
1 Minute Max Calorie Ski
1 Minute Max Push Press (95/65)
1 Minute Max Calorie Bike
1 Minute REST


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Sunday July 29, 2018

WARMUP:
3 Sets
10 Single Arm High Pulls (each)
10 Single Arm Press (each)
5 Beat Swings + 5 Knee Raises
1 Minute Heel Down Row
10 Inchworms


WOD (T)
PARTNER 18.1
"I go you go rounds"
AMRAP 20
8 Toes to Bar
10 DB Hang Clean & Jerks
14/12 Calorie Row