Programming for February 25th through March 3, 2019

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Athlete: Andrew Ilch Photo: @supercleary

Athlete: Andrew Ilch
Photo: @supercleary


TEAM TOTALS for 19.1 are not finalized.
The top Men and Women so far are:
Rob Moloney (Ducks), Joe Masone (Back 2 Future), Ryan Jantzen (Ducks)
Jenna Razeq (Back 2 Future), Julia Brazil (Jurassic Park), Nikki Candrilli (Ducks)

If you have yet to complete 19.1, the available times Monday are:
7:00am-8:30am Open Gym
8:30am Class
12:00pm-5:00pm Open Gym
***You must have a judge***

REMEMBER to submit your open scores to games.crossfit.com if you are registered. Being registered on the games site also earns your in-house team 5 points. You have until Monday 8pm to register. In order to earn all 5 of those points, you must submit your score each week, Simply registering and not submitting will not earn your team points. See below for more scoring…

The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team




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Monday February 25, 2019

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
10 Inchworms
10 Groiners
10 Lunges
15 Single Arm High Pulls (each)
20 Sec Hip Bridge Hold
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


STRENGTH SUPERSET:
4x10 Back Rack Lunges (45% of Back Squat)
4x6 Low Ring Hamstring Curls
- rest 2 minutes -


WOD (T) -
EMOM 20
A: 15/10 Calorie Ski
B: 15 RKB Swings (70/53)
C: 15/10 Calorie Bike
D: 10-15 Pull-Ups


INTENT:
I hope you allowed your legs to recover a bit from the Open workout because we are back to lunges today. The percentage should not be a problem if you were doing lunges all of Jan/Feb. We are adding a superset of low ring hamstring curls to get some added work for the hamstrings and glutes. Isolating the hamstrings in this way allows us to focus on only using those muscles as opposed to when we deadlift, we use the back muscles as well. The rep count is low for these so that we focus on performing them with perfect form. We want to develop more power. For the workout, we have an emom that will catch up to you. If you're not able to complete the 15/10 calories in 45-50 seconds, move on to your next station. The swings and pull-ups should take less time than the machines. Keep that in mind when modifying you pull-up volume or progression. Today we are training strength, power, speed, accuracy, balance, stamina and coordination.

———

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.

———

Tuesday February 26, 2019

CROSSFIT

WARMUP:
2 Minute Heels Down Row
20 Sec Supinated Hang
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Table Top Hold
30 Sec Empty Bar Front Squat Hold

Empty Bar Clean Warmup (w/ 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 Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Squat Clean

STRENGTH: 12 Minute Clock
Hit the following Clean percentages in doubles or triples.
50%, 60%, 70%, 75%, 80%

WOD (T)
AMRAP 5
30/25 Calorie Row
100 Double Unders
Max Cleans (75%)

- rest 5 minutes -

REPEAT!


INTENT:
We have a similar style workout setup as last week's bike/kbs/burpee wod. With week 1 of the open behind us, there is a good chance we will see a barbell show up in the next 2 weeks. We are going through all of the empty bar drills for the clean today and focusing on hitting every single piece with great speed and technique. The strength will be performing doubles and triples at your percentages to essentially prepare you for our workout. The wod is 2 identical amraps where you must earn your right to the barbell. This is something we have seen in the open before. We must complete a certain task before we even touch the barbell. Today's task is rowing and double unders. Once those are completed, you have the remaining time of the 5 minute clock to perform as many clean as possible. You get a full 5 minutes rest before having to do it again. You score will be cleans for each round (example: R1: 14 | R2: 11.) Today we are training strength, power, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Heels Down Row
20 Sec Supinated Hang
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Table Top Hold
30 Sec Empty Bar Front Squat Hold

Empty Bar Clean Drills (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Clean

EMOM 8
2 Power Cleans


EMOM 12
Odd: 30 Sec of Double Unders
Even: 150m Row

———

Wednesday February 27, 2019

CROSSFIT

WARMUP:
1 Minute Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings (TTB Focus)


Strict Muscle Up Progressions
LEVEL 1 - 3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (one-one thousand count at Top & Bottom)

LEVEL 2: 2-3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs

BOTH LEVELS
Advanced Challenge For Lat Pull Downs :
6 Tuck to Invert on the Bar


PARTNER WOD (T) - 20 Minute Cap

60 Calorie Bike

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

60 Toes to Bar

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups


*Use a pair of DB that you can do unbroken.


INTENT:
This is week 3 of our strict muscle up progression. There are a handful of athletes who have completed level 1 unbroken and earned the right to move on to level 2. Some of these find the jump between the two levels incredibly difficult. That is okay. Think about how long you worked on the pieces for level 1, and we are not talking about the last two weeks. It's taken months for some of you to gain the strength and stability required for level 1. Getting used to the feel of the rings in the false grip and pulling on the high rings is not something you get used to overnight. How long did it take to get used to the hook grip? Some of you still aren't used to it. It takes time. For those who have trouble with the lower rings for dips, we have added 5 more matadors aka bullhorns so working on the raw strength in the movement can be your main focus. Our coaches will also introduce the tuck to invert as a level up for the lat pull down for anyone who needs more of a challenge there. The partner wod is set-up in rep counts that are very manageable. A few coaches tested this one last week and a 20 minute time cap is set. The bike is shared reps along with the toes to bar. The rest of the workout is i go you go rounds with devils press and db step ups. Check out the video on Instagram of the coaches performing this one. Today we are training strength, power, speed, stamina, balance, coordination, flexibility, accuracy and agility.

———

FITNESS
WARMUP:
1 Minute Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings (TTB Focus)


Strict Gymnastics
3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Bar Ring Dips (one-one thousand count at Top & Bottom)


PARTNER WOD (T) - 20 Minute Cap

60 Calorie Bike

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

60 Toes to Bar

3 Rounds each "I Go You Go"
4 Devils Press
8 DB Step Ups

*Use a pair of DB that you can do unbroken.

———

Thursday February 28, 2019

CROSSFIT
WARMUP:
3 Minutes Heels Down Row (Focus on Graph)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
10 Sciatic Nerve Floss (each)
10 Single Leg RDL (each) no weight
60 Sec Sorenson Hold
30 Sec Handstand Hold

GYMNASTIC SKILL:
Handstand Push-Ups
30 Sec Tuck Hold
30 Sec Headstand Hold
10 Tuck to Headstand Transitions

Every 30 Seconds for 5 Minutes
3-5 Kipping HSPU

Options to Modify:
A: Pike HSPU
B: Pause Push-Ups
C: DB Push Press

WOD (T)
EMOM 20
A: 15 Ball Slams
B: 30 Sec Battle Rope
C: 45 Sec Row
D: 60 Sec Plank
E: Rest


INTENT:
Second day in a row with gymnastic skill work. Handstand push-ups are not one of our functional movements but they are something many of us enjoy learning, performing and improving at. Because we are in Open season, we are going to focus on kipping this week. This doesn't mean strict is not important. Strict HSPU is a the prerequisite to kip along with the tuck hold, headstand hold and transitions. Why are these so important? We must be strong in our core and shoulders through both stability as well as balance. Otherwise, our head and spine are put at a greater risk for injury. Our skill work is picking a number of reps you can hit consistently and with good form. Coaches will also talk about the standard we have seen in the Open and give tips how to increase your good reps and decrease your no reps. The emom today is full of low risk, high reward movements. This one requires work hard but it will be fun. Today we are training strength, power, speed, balance, coordination, stamina, flexibility, agility and accuracy.

———

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 March 1, 2019

CROSSFIT
WARMUP:
2 Minutes Ski, Bike or Row
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Groiners
2 Laps Single Arm OH Carry (each)
2 Laps Single Arm Farmer Carry (each)
30 Sec Supinated Hang
10 Step Ups + 5 Box Jumps



Open 19.2 Movement Review, Standards & Approach


WOD (T)
Every 5 Minutes for 3 Rounds
15/10 Calorie Bike or Ski
10 Burpees
10 Box Jumps w/ step down (24/20)
2 Rope Climbs


INTENT:
As we did last week and we will continue to do each Friday of the CrossFit Open, we will go through a warmup focused on the workout of the day, then go over the Open workout for the following day. Today's class workout is an interval. However, the goal is to have even splits for all 3 rounds. Guess what this means… NO REDLINING. Hold a pace on the pace that will allow you to go right into your 10 burpees, then the box jumps are step down. This is so that you can remain in a rhythm and go on to the 2 rope climbs the finish up the round. Again, consistency is what we are looking for. Today we are training strength, power, speed, balance, agility, flexibility, coordination, stamina and accuracy.

———

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.

———

Saturday March 2, 2019

HEATS LISTED AT THE TOP OF THIS PAGE

WARMUP (on your own)
1-2 Minutes Bike
20 Groiners
20 Sec Kneeling Butt to Heel Hold
20 Pogo Hops
10 Beat Swings
Empty Bar Jumps, High Pulls, Squat Cleans at your station.


19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.




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Sunday March 3, 2019

WARMUP:
3 Rounds
1 Minute Ski, Bike or Row
10 Sciatic Nerve Floss
10 Single Arm Sumo Deadlifts (each)
30 Sec Hollow Body Hold
20 Sec L-Sit


PARTNER WOD
AMRAP 20
60 Calorie Bike or Row
60 DB Snatches
60 Synchro Sit-Ups
60 RKB Swings (70/53)
60 Calorie Row or Bike