Programming for August 6th through August 12, 2018

 Athletes: Vin Lodato (left) & Amanda Recor (right) Photo: @supercleary

Athletes: Vin Lodato (left) & Amanda Recor (right)
Photo: @supercleary

If you haven't already checked out our July Athlete of the Month's Q&A, go read about
Vinny Famularo.

UPCOMING EVENTS
August 10 - Friday Night Lights at 6PM (workouts will be posted this week)

August 12 - The last weightlifting class of this current series, 
                   (new fall dates will be posted next week)

August 26 - Beach WOD

September 16 - Flex on the Beach (a roster sheet is on the desk)
                          If you're interested and don't have a team, we will help find you teammates.

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Monday August 6, 2018

CROSSFIT
WARMUP:
2 Minute Row
10 Inchworms Push-Ups
10 Split Jerk Footwork
15 Single Arm High Pulls
15 Single Arm Strict Press (each)
30 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
12 Minute Clock
5x1 @70%
4x1 @75%
3x1 @80%


WOD (T)
30/25 Calorie Row
30 Power Cleans
30/25 Calorie Row
30 Shoulder to Overhead

[Barbell Weight = 50% of your Power Clean & Jerk]


INTENT:
Last week, we worked up to a heavy power clean and jerk single for the day in 10 min.
If you were not in the class last week and your coach advises you to find one today,
use a 10 minute window to do so. Anyone taking the weightlifting class on Sunday
should know that you will be maxing out this weekend, so be smart this week.
The lifts should be done as singles. Hit the rep, step back and take a couple breathes,
reset and hit the next. That is how you want to hit these reps. Rest about 2-3 minutes
between weights. The workout will get interesting. The weight will be 50% of the
one rep you worked upto last week. You should be able to hit some touch n go
cleans and should certainly be able to cycle the shoulder to overhead for a bunch.
Today we are training strength, power, stamina, balance, coordination, and flexibility.

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FITNESS
WARMUP:
2 Minute Heels Down Row
10 Inchworm Push-Ups
10 Single Arm High Pulls (each)
10 Single Arm Press (each)
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings

Empty Bar Clean DRILLS (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean

WOD
30/25 Calorie Row
30 DB Hang Clean & Jerks
30/25 Calorie Row
30 Pull-Ups

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Tuesday August 7, 2018

CROSSFIT
WARMUP:
In the Driveway,
20m High Knees
20m Butt Kicks
20m Alt Straight Leg Swings
20m Power Skips
20m Side Shuffle (each way)
400m Run

Then,
20 Groiners
10 Squat Thoracic Rotations
10 Kossaks
20 Sec Table Top Hold

STRENGTH: Front Squats
1x5 @75%
2x4 @80%
1x3 @85%


[Fitness: 5x5 Front Squats increasing]


WOD (T) -
Every 5 Minutes for 4 Rounds
400m Run
25 Wall Balls


*Goal is unbroken WB

Record Fastest and Slowest Round


INTENT:
The front squats are a different variation of last week's percentages. They are
slightly heavy but shouldn't be unbearable. The workout today is an absolute training
day. Last week was bike and wall balls. This week is running and wall balls.
Choose a weight that you can do unbroken and challenge yourself to hit every set
unbroken. Unlike last week when 57 of you got "UB" next to your name for unbroken
and the rest of you got a smiley face, this week you will have times. The reason
is so that we actually run and push ourselves into the uncomfortable territory.
Today we are training strength, power, endurance, stamina, balance, coordination,
accuracy and speed.

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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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Wednesday August 8, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski, Bike or Row
10 Inchworm Push-Ups
10 Russian KB Swings
10 Sciatic Nerve Floss
10 Hollow Rocks
10 V-Ups or Lemon Squeezes


3 Rounds (not for time)
15 Romanian Deadlift (33%)
15 Calorie Row, Ski or Bike
15 Zombie Sit-Ups

PARTNER WOD (T)
2 Rounds
25 Synchro Burpees
25 Partner Deadlifts (MM405 / FF285 / MF345)



INTENT:
We skipped mid-week partner wod last week but it's back. The not for time work
beforehand should be done with a purpose. The purpose is to perform every rep with
integrity and prepare ourselves for the workout. The partner workout is all teamwork.
Two rounds of 25 synchronized burpees and 25 partner deadlifts. This means both
partners are working on the same barbell. It's beneficial to use a 45lb bar so you
have more room to grip on the barbell. It also would be beneficial for the pair to be of
similar height. Today we are training strength, power, coordination, communication,
balance, stamina, flexibility and agility.


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FITNESS
WARMUP:
3 Sets
1 Minute Ski, Bike or Row
10 Inchworm Push-Ups
10 Russian KB Swings
10 Sciatic Nerve Floss
10 Hollow Rocks
10 V-Ups or Lemon Squeezes


PARTNER WOD
50 Calorie Row
50 Burpees
50 Calorie Bike
50 Double KB Deadlifts
50 Calorie Ski
50 Zombie Sit-Ups

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Thursday August 9, 2018

CROSSFIT
WARMUP:
200m Run
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)


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
4x1 @75%
4x1 @80%
2x1 @85%


WOD (T)
6 Sets
100ft Sled Sprint
2 Power Snatches (80%)
- rest 90 sec -


INTENT:
We had oly work on Monday and we are at it again today with snatches this time.
The empty bar warmup will go smooth and will definitely get you ready for the
strength and wod. The workout is fun. The 100ft sled sprint should have weight on it
but you should be sprinting. As soon as you get in the gym, set yourself at the bar
and hit 2 snatch singles. Make sure you approach the bar the same way every single
time. (feet, hands, load the hamstrings, flat back, arms long, look forward.)
Today we are training strength power, speed, coordination, stamina, recovery
and balance.

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FITNESS
WARMUP:
"Stick Game"

Then,
50m Single Arm Overhead Carry (each)
50ft Walking Lunge
200m Run

EMOM 12
A- 10 DB Snatches
B- 30 Sec of Goblet Squats

WOD - 15 Minute Clock
2 Teams - Relay
20 Sec Bike Sprint
100ft Sled Sprint
2 Sandbag Cleans

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Friday August 10, 2018

Friday Night Lights - 6PM
5pm & 6pm classes are canceled


CROSSFIT
WARMUP:
4 Teams
2k Ski Race
Athletes must switch every 30 seconds

Then,
30 Sec Handstand Hold
10 Single Arm Strict Press (each)
20 Sec Standing Calf Raise Hold
20 Sec Single Leg Hold (each)
20 Pogo Hops

STRENGTH: Strict Press
5 Reps @ 65%
5 Reps @ 70%
MAX Reps @75%

[Fitness: 5x5 Barbell Push Press}

SKILLWORK: HSPU POSITIONING
20 Sec Tuck Hold
20 Sec Headstand Hold
20 Sec Tuck to Headstand Transitioning


WOD (T)
AMRAP 15
50 Double Unders
Max Unbroken HSPU
200m Single Arm Carry (switch as needed)

*Modify Max UB HSPU with Max DB Z-Press with a challenging weight.
You should be able to get about 10+ on the first round.


INTENT:
The warmup was a hit last time we did it. It's a fun one and will heat us up and warm
up the shoulders for strict pressing. Prior to the workout, we will work on some hspu
positioning. The workout has unbroken sets of hspu (kipping or strict).
You must not rest on your head, instead pause at the top of each rep to breathe.
Today we are training strength, power, speed, stamina, coordination, accuracy
and balance

-----

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.

-----

Friday Night Lights
(5pm & 6pm classes are canceled)

Event 1 - 6:30pm Start

Individual Sprint
500m Row
300m Ski
25 DB Squats

*Every 6 minutes, a new heat begins.
 

Event 2 - 7:15pm Start
3 Person Conga Line
AMRAP 8
Power Clean and Jerk 

(Pick where your team starts.)

Know you will possibly lift 4/5 different weights.
M: 95/115/135/155/185/205/225/245/265
F: 55/75/95/105/115/125/135/145/155

*There will be 1-2 heats


Event 3 - 7:45pm Start
3 Person Team Relay (2 Rounds Each)

12/8 Calorie Bike
10m DB Walking Lunge (50/35)
5 Devil’s Press
10m DB Walking Lunge


Event 4 - 8:20pm Start
2018 Games Bicouplet 2&1 Partner Style
Time Cap: 12 minutes

12-9-6
Power Snatches (135/85)
Bar Muscle Ups
(scale: c2b, pull-ups, strict banded)

Directly into...

21-15-9
Snatches (95/55)
C2B Pull-Ups
(scale: pull-ups, banded strict, ring rows)




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Saturday August 11, 2018

WARMUP:
2 Sets
200m Run
10 Groiners
10 Box Step Ups (each)
10 Single Arm Thrusters (each)
10 Tuck Jumps

PARTNER WOD
10 Rounds (I Go You Go)
9 Thrusters (95/65)
9 Box Jump Overs (24/20)
200m Run


*If you are performing single unders, the count is still 35.

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Sunday August 12, 2018

WARMUP:
Accumulate 4 minutes in a bar hang
- each drop,
200m Run
10 push-ups
10 Air Squats

*Max 15 Minutes

WOD
21-15-9-15-21
Wall Balls (20/14)
Russian KB Swings (53/35)
Burpees

*200m run anytime the wb or kbs is broke.