Programming for July 30th through August 5, 2018

 July Athlete of the Month - Vinny Famularo Photo: @supercleary

July Athlete of the Month - Vinny Famularo
Photo: @supercleary

Congratulations to our July Athlete of the Month - Vinny Famularo !!!
Check out his Q&A here.


Friday Night Lights is August 10th @6pm
The sign up sheet is at the front desk. We will BBQ that night as well.

The CrossFit Games are this week. If you're interested in walking while you're at the gym,
we will have a TV set up in the gym office.

Our next Beach WOD is August 26th. Save the date. 

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Monday July 30, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Minute Bike (70/60 RPM)
20 Sec Table Top Hold
10 Groiners w/ pause

Then, "Bring Sally Up"

STRENGTH: Front Squats
1x6 @70%
1x5 @75%
2x4 @80%

[Fitness: 5x5 Front Squats increasing]

WOD (T)
Every 3 Minutes For 5 Rounds
20 Sec Bike (80+/70+ RPM)
20 Wall Ballls (20/14)

*Goal 12+/8+ Calories and unbroken wall balls.

INTENT:
Last week crushed a lot of you guys and girls. The hamstrings first, then the quads.
It's taken the rest of the week for the legs to feel normal again. Way to stick with it.
You're all getting stronger. Today, The front squats are at a scheme just as challenging
as last week. However, The workout today is a training day with bike and wall balls.
The idea for this workout is to maintain a pace on the bike and go directly to the
wall balls with UNBROKEN in mind. EVERY. SINGLE. ROUND.
Today we are training strength, power, stamina, coordination, balance, flexibility,
accuracy and recovery.

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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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Tuesday July 31, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
10 Inchworms
10 Split Jerk Footwork
10 Single Arm High Pulls
10 Single Arm Strict Press (each)
10 Beat Swings
20 Sec Table Top Hold

Empty Bar Clean and Jerk Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean + Push Press
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Power Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean + Split Jerk


STRENGTH: Power Clean & Jerk
10 Minute Clock

Build to a Heavy Power Clean & Jerk
*for the day


WOD (T) - 9 Minute Cap
For Time:
15 Power Clean & Jerks (70%)
15 Bar Muscle Ups
15 Power Clean & Jerks (70%)


Bar MU Subs:
A- Strict C2B
B- Strict Pull-Up
C- Banded Strict C2B
D- Banded Strict Pull-Up


INTENT:
Just like our power snatches, we want to have a number we can use for workouts for
our power clean and jerks. A few weeks ago, we worked upto a heavy power snatch.
Today, you again have a 10 minute window to do the same for the power clean and
jerks. You have drilled these for a number of weeks now. You should be ready to
work upto a heavy lift. We will be using that number to get 70% for our workout.
The workout will be a good one. Most of you will need to hit all singles for it. It is
a training day for the workout and there is a time cap. This will keep a sense of
urgency and give you an idea which modification for the bar muscle up you will choose.
Today we are training strength, power, speed, stamina, coordination, accuracy,
and balance.

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FITNESS
WARMUP:
2 Sets
1 Minute Ski
10 Sec Hollow Body Hang
10 Sec Arch Hang
10 Beat Swings
10 Toe Touches
10 Single Arm High Pulls (each)
10 Single Arm Press (each)


WOD
For Time:
30 Calorie Ski
30 DB Push Press
30 Pull-Ups

- Rest 7 Minutes -

30 Pull-Ups
30 DB Push Press
30 Calorie Ski

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Wednesday August 1, 2018

CROSSFIT
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle (each way)
20m Alt Straight Leg Swings
20m Power Skips
400m Run
200m Heels Down Row
30 Sec Top of the Ring Support Hold
30 Sec Bottom of the Ring Dip Hold
5-10 Ring Dips


STRENGTH: Bench Press & Dips
Superset
3x15
(use the weight you finished with last week.)
3x10 Strict Dips
(scale this volume if needed)
- rest 2 min -

WOD (T)
"Jerry"
1 Mile Run
2000m Row
1 Mile Run

5:30am class - Please arrive at 5:15am for today's workout.


INTENT:
For the bench, use the weight you used last week or if you increased as you went,
use the last weight you benched. Strict dips either on the rings or bullhorn for a
superset. Today's workout is a hero wod. The last time we did it was 9/1/2017.
The idea for this is to not use a barbell at all for the wod. I didn't want to beat you up
with as much lifting as last week. Today we are training strength, power, endurance,
stamina, 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 August 2, 2018

CROSSFIT
WARMUP:
2 Sets
200m Jog
30 Sec Handstand Hold
10 Staggered Stance Good Mornings
15 Push-Ups


2 Sets
10 Suitcase Deadlifts (each)
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

WOD (C) - 20 Minute Cap
5 Rounds
10 Strict HSPU
10 Deadlifts (225/155)
10 Bar Facing Burpees
200m Run

(Barbell must be unbroken)



INTENT:
The suitcase deadlift can be done with kettlebells or the handles. Remember, it is
okay to use them. stand on a 45lb plate when doing the deadlifts with the handles.
I've been waiting to throw this workout at you for about 2 months. If you're able to
do 10 strict hspu fresh, you're doing them. In this workout, you want to move well.
We can cut the number of s-hspu down as low as 5 per round. The deadlifts must be
unbroken. Today we are training strength, power, speed, endurance, stamina,
balance, agility, accuracy and coordination.

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FITNESS
WARMUP:
3 Sets
200m Jog
2 Wall Walks
10 Staggered Stance Good Mornings
10 Push-Ups

2 Sets
10 Suitcase Deadlifts (each)
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

5 Rounds
200m Run
3 Wall Walks
6 Barbell Deadlifts
9 Burpees


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Friday August 3, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
10 PVC Pass Through
10 PVC Snatch Balance (power position)
10 PVC OH Lunges


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

STRENGTH: Power Snatch
2x1 @70%
4x1 @75%
4x1 @80%
2x1 @85%

Pre-wod
20 Sec Standing Calf Raise Hold
20 Sec Single Leg Standing Hold (each)
20 Pogo Hops
20 Double Unders or Attempts

WOD (T)
AMRAP 8
16 Single Arm Overhead Lunges (50/35)
40 Double Unders

Lunges: 8 each arm


INTENT:
Same warmup for the power snatch. If you have been doing it the last 2 months,
You should fly through it and feel good to go when its time to put weight on the bar.
The workout is a spicy amrap. Single arm oh lunges paired with double unders. You
will be breathing heavy and asked to remain stable and be coordinated enough
to lunge for 16 reps. Today we are training strength, power, speed, stamina,
balance, coordination, accuracy, flexibility and agility.

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FITNESS
WARMUP:
2 Teams
Waterfall Syle for 2K Ski
30 Sec Ski
30 Plate Taps
6 DB Snatches

Pre-wod
20 Sec Standing Calf Raise Hold
20 Sec Single Leg Standing Hold (each)
20 Pogo Hops
20 Double Unders or Attempts

WOD
AMRAP 8
16 Single Arm Overhead Lunges
40 Double Unders

Lunges: 8 each arm

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Saturday August 4, 2018

WARMUP:
3 Sets
30 Sec Bike (70/60)
150m Run
15 Single Arm High Pulls (each)
15 Single Arm Press (each)
15 Hollow Rocks
15 Zombie Sit-Ups
30 Sec Plank

WOD
6 Rounds
6 Shoulder to Overhead (115/75)
12 Pull-Ups
100m Single Arm Farmer Carry (70/53)
-switch arms as needed-


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Sunday August 5, 2018

WARMUP:
Accumulate 4 minutes in a bar hang
- each drop,
150m Run
10 push-ups


PARTNER WOD (T)
"I go you go rounds"
AMRAP 20
5 Double KB Hang Cleans
5 Double KB Front Squats
5 Burpees to a 6" Target
5 Toes to Bar