Programming for July 9th through July 15, 2018

 Athlete: Kerry Hughes Photo: @supercleary

Athlete: Kerry Hughes
Photo: @supercleary

Upcoming Events:
July 14 @10am-1pm
Dr. Jeremy is offering a movement screening and testing for members interested in learning about their relative strengths and weaknesses as they relate to joint health and performance in the gym. It will be 10% lecture and 90% lifting. This costs patients $199 for an hour appointment.
Dr. Jeremy is offering our members $75 for the entire 3 hours. 
You can email him directly at Jeremypcrx@gmail.com

July 14 @1pm
We are painting the back wall of the gym. If anyone is interested in helping out, we plan to knock it out in a few hours. After the morning classes that day, we ask anyone is the 9am class to help us take equipment away from the wall so we can gain access to paint. If you're interested in helping out, let us know during the week. Thanks.

July 15
BEACH WOD.
The gym will be closed and our only class on Sunday will be on the beach. We know a number of you will be running in the 5k in LB that morning. Feel free to come to the beach after to workout or just hang out with us.

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Monday July 9, 2018

CROSSFIT
WARMUP:
400m Run
20 Groiners
10m Crab Walk
10 Single Arm Strict Press w/ 1 sec pause

3 Rounds (NOT FOR TIME)
20 Wall Balls
20 V-Ups or Lemon Squeeze
100m Double Farmer Carry


STRENGTH:
10 Minute to Build to a 1RM Front Squat
(for the day)


WOD (T) -
2 Rounds
AMRAP 6
150m Ski Sprint
400m Run
MAX Shoulder to Overhead w/ 1 sec pause (135/95)

- rest 6 miuntes -



INTENT:
The not for time portion of today's program is meant to give you a longer warmup
before the 10 minutes of front squats. We are building to a heavy front squat single
in a 10 minute window for a reason. I want you to have a relevant number to work
off of when we squat percentages but I don't want you to overexert yourselves to
get the highest number ever. The workout today has a similar layout to the last
couple Mondays but you are forced to stay under control with the barbell as we
have a 1 sec pause at the top of each rep. Today we are training strength, power,
speed, endurance, stamina, flexibility, balance, accuracy, coordination and recovery.

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FITNESS
WARMUP:
400m Run
20 Groiners
10m Crab Walk
10 Single Arm Strict Press w/ 1 sec pause

3 Rounds (NOT FOR TIME)
10 Wall Balls
10 V-Ups or Lemon Squeeze
100m Double Farmer Carry


STRENGTH:
5x5 Front Squats


2 Rounds
AMRAP 6
200m Ski
400m Run
Max Calorie Row

- rest 6 minutes -

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Tuesday July 10, 2018

CROSSFIT
WARMUP:
2 Sets
30 Plate Taps
30 Pogo Hops
10m Crab Walk
10m Broad Jump

Empty Bar Clean and Jerk Warmup

STRENGTH: Clean & Jerk Complex
Every 90 Seconds for 6 Rounds (9 minutes)
1 Power Clean + 2 Hang Power Cleans + 1 Jerk


PARTNER WOD (T)
For Time:
60 Hang Power Cleans (135/95)
120 Double Unders
60 HSPU
120 Double Unders


(RX+ 165/110 & Stict HSPU) Must be able to string 5+ together.


INTENT:
We have the same clean and jerk complex today as last Tuesday. This is on
purpose. I want you to continue to drill this movements, feeling smoother and
faster with them. After lifting for the strength, you'll team up for a partner workout
with barbell cycling and hspu. The intent is to move well through this workout so
if hspu are not a skill you HAVE, we are going to modify the movement. Today's
modification for the hspu will be ring push-ups. I chose this because yesterday
you did shoulder to overhead for volume and the ring push-up will give you a
deeper range of motion than a regular push-up. Modify the double unders with
high jump singles. Many of you have been able to find that tempo. Continue to
work on it. Today we are training strength, power, speed, stamina, coordination,
balance, accuracy, and flexibility.

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FITNESS
WARMUP:
2 Sets
20 Plate Taps
20 Sec Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
10 Hang DB Snatches (each)
30m Single Arm OH Carry (each)

WOD 1
21-15-9
DB Power Cleans
DB Push Press

WOD 2
AMRAP 6
30 Double Unders
30m Single Arm OH Carry (each)

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Wednesday July 11, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Single Arm High Pulls (each)


Rope Climb & Sandbag Technique

In Teams of 3, accumulate
30 Rope Climbs
30 Sandbag Cleans


WOD (T)
Every 5 Minutes for 4 Rounds
20/15 Calorie Bike Sprint
20 Pull-Ups


Repeat from 7/6/2017

INTENT:
After two straight days of mostly barbell work, we take the bar out of our hands
and focus on more body weight movements. The rope climb/sandbag work will be
fun. Focus on your climbing technique. This will be great for every level. The more
advanced athletes can move faster and treat it like a workout. The beginners may
find themselves climbing the rope for the first time. The bike/pull-up interval is a
repeat from a year ago. The goal is to stay under 2 minutes for each round. Some
may be able to stay under a minute. We will see how your power on the bike and
pull-up stamina had improved. Today we are training strength, power, speed,
stamina, coordination, and accuracy.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Single Arm High Pulls (each)

Rope Climb & Sandbag Technique

In Teams of 3-4, accumulate
30 Rope Climbs
30 Sandbag Cleans


WOD
Buy In:
20/15 Calorie Bike

Then,
3 Rounds
10 Pull-Ups
10 Box Jumps

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Thursday July 12, 2018

CROSSFIT
WARMUP:
2 Sets
250m Heels Down Row
10 Single Leg KB RDL (5 each)
10 Bottom Half Burpees
10 Samson Lunges


4 Rounds (Not For Time)
12 UB Romanian Deadlifts (40%)
12 Toes to Bar
30 Sec Double KB Waiter Carry


WOD (C) - 12 Minute Time Cap
For Time:
1000m Row
42 KB Front Rack Lunges (2x53/35)
42 Burpees


INTENT:
Today is the compete day. I let everyone know last week when we did the kb front
rack lunges in the not for time that we would have it in a workout soon. The not for
time today is an opportunity to build strength in the RDL, practice skill in the ttb, and
prep the position of the front rack for the lunge in the workout. As far are choosing
a weight in the workout, you want to be able to hit a big set to start coming off the
rower. Once you're through the lunges, just keep moving on the burpees. The first
ten burpees will be the toughest. Grind through them. Today we are training strength,
power, endurance, stamina, balance, coordination, accuracy, flexibility and agility.

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FITNESS
WARMUP:


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 13, 2018

CROSSFIT
WARMUP:
2 Sets
400m Run
10 PVC Pass Through
10 PVC Snatch Balance (power position)


Empty Bar Snatch Warmup (led by coach)

STRENGTH:
10 Minutes to Build to a Heavy Power Snatch Single

- rest 2 minutes -

Every 30 Seconds for 10 minutes
1 Power Snatch @75%


WOD (T)
400m Run
30 Push-Ups
400m Run
30 Ring Rows
400m Run
30 Sit-Ups
400m Run
30 Air Squats


INTENT:
We've been drilling the the snatch, specifically the power snatch for the last 5-6
weeks. We will still drill the empty bar in our warmup. Then you will have a 10 minute
clock to build to a heavy power snatch single for the day. This means catching in a
solid power position. No starfish, no squat, no pressing the bar out. Stick the lift!
We want to have a number to use when doing lifts in the coming weeks. After
the 10 minute window, there is a 2 minute rest to set the bar for out interval.
Stick to these percentages so you can build consistency in your strength.
The workout is a bodyweight burner. These movements can easily be overlooked in
terms of form. Focus on keeping your form intact as you move through this one.
Remember, it's still a training day. Today we are training strength, power, speed,
endurance, stamina, balance, coordination, and accuracy.

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FITNESS
WARMUP:
EMOM 15
A- 100m Ski
B- 12 Alt DB Snatches
C- 30 Sec Plank

In the Driveway,
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20m Power Skips
400m Run @70 %

WOD
400m Run
30 Push-Ups
400m Run
30 Ring Rows
400m Run
30 Sit-Ups
400m Run
30 Air Squats

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Saturday July 14, 2018

WARMUP:
3 rounds (NOT FOR TIME)
90 Sec Ski, Bike or Row
10 Alt Single Arm KB Swings (5 each)
10 Single Arm Ring Row (5 each)
20 Alt Toe Touches


WOD (T)
4 Rounds
12 Right Arm KB Suitcase DL
9 Right Arm Hang Clean
6 Right Arm S2OH
12 Left Arm KB Suitcase DL
9 Left Arm Hang Clean
6 Left Arm S2OH

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Sunday July 15, 2018

BEACH WOD
Laurelton Beach
8:30am Arrival
9am Start

3 Rounds
Teams of 2
P1: 200m Sandbag Bag Carry
P2: AMRAP
20 Alt DB Snatches
20 Air Squats

- rest 10 min -

Teams of 2
Amrap 10
I Go You Go Rounds
10 Sandbag Lunges
100m Hard Sand Sprint