Programming for March 18th through March 24, 2019

Screenshot 2019-03-22 at 5.26.10 PM.png
Athlete: Ann Marie Myles Photo: @supercleary

Athlete: Ann Marie Myles
Photo: @supercleary


CLICK HERE to check out the Q&A with Harrison Hefele, our February Athlete of the Month.

CLICK HERE to read Dr. Jeremy’s thoughts on 19.3

REMEMBER:
We are having an end of the Open BBQ after 19.5 on Saturday.

We will have limited number of CrossFit Island Park St. Paddy’s shirts and tanks still available.
These are $25 each and can be paid by cash, credit card or venmo.

If you have yet to complete 19.4, 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

———

Monday March 18, 2019

CROSSFIT
WARMUP:
2 Minute Bike
10 Groiners
10 Samson Lunges
30 Sec Kneeling Butt to Heel Hold
30 Sec Mixed KB Rack Hold (each)
10 Box Step Ups

10 Min of Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)
- march
- frozen march
- A-step
Action
- knee drive (use the rig)

- 400m Run focusing on your position -


STRENGTH SUPERSET:
4x4 Back Rack Lunges (60-65% of Back Squat)
4x6 Low Ring Hamstring Curls
- rest 2 minutes -


WOD (T) -
"Legless Tripod"
30 KB Front Rack Step Ups (2x53/35)
30 KB Mixed Rack Lunges (OH & Front)
30 KB Front Squats




INTENT:
The Open is drawing to a close this upcoming weekend. We have had fours workouts so far that have been in line with our program. 19.4 was right in line with the last month of Tuesday workouts. As we did last week, we will continue to work running mechanics to start this week. After hitting the drills with your coach, you will run 400 meters with your focus on the mechanics we worked on. Today is the last day of our back rack lunges for strength. We have the opportunity to go heavier and the volume is way down from where we started. The superset is low ring hamstring curls. Remember on these that you want to keep your butt off the floor during the set. Your hamstrings and glutes will remain engaged this way. On to the workout. This one is named legless for a reason. You might just feel that way when you're done. All 90 reps of this wod are done with two kettlebells in your hands. The grip and shoulder fatigue will kick in at some point. Alternate your steps for both the step ups and lunges. The mixed rack lunges are not required to switch arms halfway. The front squats are the last but certainly not easy by that point. Be smart in how you approach the step ups because they will set the tone for the rest of your workout. Today we are training strength, power, stamina, coordination, balance, flexibility, agility and accuracy.

———

FITNESS
2 Minute Bike
10 Groiners
10 Samson Lunges
30 Sec Kneeling Butt to Heel Hold
30 Sec Mixed KB Rack Hold (each)
10 Box Step Ups

10 Min of Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)
- march
- frozen march
- A-step
- knee drive (use the rig)

EMOM 12
A: 8x10m Shuttle Run
B: 10 Ball Slams
C: 30 Sec Plank from Low Rings


WOD
30 Goblet Lunges (53/35)
60 RKB Swings
30 Goblet Squats

———

Tuesday March 19, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
2 Minute of Seated Rope Climb Footwork Drills
10 Single Arm Hang DB Snatch (each)
20 Sec Supinated Hang
20 Sec Kneeling Butt to Heel Hold
10 Single Arm Thrusters (each)
10 Beat Swings

Rope Climb Technique & Practice
20 Minute Clock
Level 1: Seated Footwork Drills
Level 2: Hanging Footwork Drills (off pull-up bar)
Level 3: Climbing the Rope

If you are climbing, EMOM 10 minutes
1-2 rope climbs with as few pulls as possible

Your coaches will work through each level.
You will stay in each level until you become efficient enough to advance.


WOD (T)
AMRAP 4
500m Row
AMRAP in time remaining of:
8 Thrusters
8 Pull-Ups (c2b if you have them)

- rest 4 minutes -

REPEAT!


INTENT:
Our strength/skill today is rope climbs. If you do not have consistent or efficient rope climbs, please come to class today. This is a great opportunity to improve and learn. If you do have rope climbs, we will spend some time on technique and then you can do an emom to work on your speed and efficiency. The workout will be the same style as the last 4 Tuesdays. We will have a couple more of these. They have been a great training tool to prep us for the Open. It starts with a row and then we have an amrap in the time remaining of two movements we just may see in the final Open workout. Be smart! If your hands ripped this past weekend, it is not smart to delay the heeling. If you need to modify for that sake, do it. You will still have your strength for the pull-ups if and when we see them in 19.5. Today we are training strength, power, speed, balance, stamina, flexibility, accuracy, flexibility 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.

———

Wednesday March 20, 2019

CROSSFIT

WARMUP:
2 Minute Row
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 Ring Swings or Beat Swings


Strict Muscle Up Progressions (15 Minutes)
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

LEVEL 3:
5 Jump Assisted Ring Muscle Up
--> Strict Muscle Up Attempts <--

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


Empty Bar Power Clean & Jerk Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean & Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean & Jerk

5 Minutes to warm up to working weight

WOD (T) -
Every 30 Seconds for 15 Minutes
1 Power Clean & Jerk (65-75%)




INTENT:
This is the last week for the strict muscle up progressions in the program. If you are still working through them, which most of you are, do them! You know what the drills are. I see many of you stick around after class, in open gym, on the weekends. Use the time you spend in the gym when you're not in class to get you closer to your goals. After the gymnastics strength, we will be working on power clean and jerks. We will do the empty bar drills as we normally do, and then we will work on hitting consistent reps with moderately heavy weight every 30 seconds for 15 minutes. You will get 30 reps in at this weight. Consider that when your load your barbell. Today we are training strength, power, speed, balance, coordination, accuracy, flexibility and stamina.


———

FITNESS
WARMUP:
12 Rounds of Tabata
4 Rounds of Bike (70+/60+ RPM)
4 Rounds of Ski
4 Rounds of Hollow Rocks

AMPRAP 12
10 Beat Swings
6 Sandbag Cleans
2 Laps Single Arm OH Carry (each)

WOD
Every 3 Minutes For 6 Rounds
10/7 Calorie Bike
5 Toes to Bar
10 Push Press (95/65)

———

Thursday March 21, 2019

CROSSFIT
5:30 Class will start at 5:15am today

WARMUP:
4 Groups
Follow The Leader
4 Rounds Each
2 Burpees
15 Sec Battle Rope
2 Burpees


15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
Push-Up Position Review & Modifications


AMPRAP 45
3 Minute Ski
50 Pause Push-Ups

3 Minute Bike
50 Single Arm High Pulls (25 each)

50 Zombie Sit-Ups
1 Minute Plank (each way)
10 Laps Single Arm Farmer Carry

3 Minute Row
50 Single Arm Strict Press (25 each)



INTENT:
Just like the last couple Thursdays, we are spending the majority of the hour building your engine. I announced last week that I would be using the term AMPRAP (as many perfect reps as possible) in the program to distinguish between an amrap when I want you to go for it and one for quality. The 5:30am class will begin at 5:15am and we will get right into the workout. Everyone should be able to get 2 full rounds in if not more. Again, these reps are for quality. We are collecting perfect reps. Use the push-up modifications as needed. Use a lighter db or kb than you may normally grab for high pulls and strict presses. The single arm carries will get grippy. Make sure you switch hands every lap. The 70lb kb is off limits and the 53lb is off limits for the ladies. Today we are training strength, endurance, stamina, balance, coordination, accuracy and agility.

———

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 22, 2019

WARMUP:
2 Sets
30 Sec Ski or Bike
10 Single Arm High Pulls (each)
10 Bottom Half Burpees
10 Double KB Deadlifts
1 Lap Double Farmer Carry (each)
30 Sec Handstand Hold


Open 19.5 Movement Review, Standards & Approach


WOD (T)
Every 2 Minutes for 7 Rounds
5 Bar Facing Burpees
3 Deadlifts (60-65%)
1 S-HSPU

Modify S-HSPU to either:
A) 1 HSPU Negative
B) 1 Perfect Pike HSPU



INTENT:
Last Friday of the Open (for about 6 months.) As we have been in the last five weeks, we will warmup, go over the Open workout, answer questions, talk strategy, review movement standards and test out a piece of the workout. Then, we have a workout with the same set up as last week. Every 2 minutes for 7 rounds we will hit multiple movements. Last week was two, this week is three. Make the burpees the same way you did them in 19.4. The deadlifts should be the same or slightly heavier than last week's deadlifts. Lastly, 1 strict handstand push-up. If you plan to HAVE handstand push-ups by the next CrossFit Open in October, make it a point to meet all the standards that they asked for. This means no "what if I do this?" or "can I use this mat?" The reason I say is is because if you HAVE the movement, you do not need to ask these questions. Today, we are training strength, power, flexibility, agility, balance, accuracy 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.

———

Saturday March 23, 2019

The heats will be posted Friday Afternoon.
- If you are not on a team and plan on working out, sign up for a heat time.
- If you know a specific time you can only fit your workout in, sign up for a heat time.
- If you will not be there on Saturday and you are on a team, please let Coach Rob know.

WARMUP:
2 Minute Bike
20 Groiners
10 Squat Thoracic Rotations
10 Single Arm High Pulls (each)
10 Beat Swings
10 Empty Bar Thrusters
5 Pull-Ups (at the workout standard)


19.5 - 20 Minute Cap

RX
33-27-21-15-9
Thrusters (95/65)
C2B Pull-Ups


SCALED
33-27-21-15-9
Thrusters (65/45)
Jumping Pull-Ups (bar at 6” from standing height")



The BBQ will be lit around 11:30am and food will be on the grill by noon. Feel free to bring anything you’d like to drink or any additional food other than grilled chicken chicken, burger and hot dogs.

———

Sunday March 24, 2019

WARMUP:
1 Minute Row
10 Sciatic Nerve Floss
10 Squat Thoracic Rotations
10 Kossaks
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Single Arm RKB Swings
10 Hollow Rocks
30 Sec Hollow Body Hold

STRENGTH SUPERSET
4 Sets
10 DB Bench Press
10 Hollow Rocks
10 Arch Rocks
- rest 2 minutes -


PARTNER WOD
100 Pause Push-Ups
100 Calorie Row
100 RKB Swings (70/53)
100 Calorie Bike
100 V-Ups