Programming for March 25th through March 31, 2019

Photos and Videos from 19.4 and 19.5 will be posted soon. Thanks to SuperCleary for capturing the past two weeks and hanging with us.

Thanks to everyone who participated, judged, helped prep the gym and assisted in any way
(Terry on the grill too) to make the 5 weeks a success and a fun time.

19.1, 2,3 ,4 & 5 of the CrossFit Open are complete. We will have 5 more open workouts this year in October. This means if you are looking to improve on your performance from the past 5 weeks, you must direct your focus to those goals.

The Fitness class schedule and price will be changing as of April 1. Please check your emails as you should have received something last week.

Dr. Jeremy is also hosting free class for those looking to take their fitness to the next level. This free session will be on Saturday April 3rd at 6:45am. Coach Rob and Dr. Jeremy will be running this class as it gets underway. More details are on the facebook group. Feel free to ask them questions you may have.

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Monday March 25, 2019

CROSSFIT
WARMUP:
2 Minute Bike
10 Groiners
10 Samson Lunges
30 Sec Double KB Front Rack Hold
30 Sec Table Top Hold
10 Box Step Ups
10 Squat Press Outs
5 Beat Swings + 5 Knee Raises


STRENGTH:
5x3 Front Squats
(use 60-65% of your Back Squat)

- rest 90 Seconds -


WOD (T)
EMOM 15
A: 5 Hang Power Cleans + 5 Box Jumps
B: 5 Toes to Bar + 5 Shoulder to Overhead
C: 30 Sec Bike (70/60 RPM)


**Choose a weight that you can unbroken for both barbell movements**


INTENT:
The CrossFit Open officially ends tonight! Make sure you submit those scores by 8pm EST. We get to do it all again in six months when the new season kicks off and the Open will be in October from then on. As much as I prepared everyone, I plan to continue on this path and build on our strengths as well as close the gap on our weaknesses. As promised, front squats begin this week and running will be in the program two days a week for now. We will increase that number in about a month as we get closer to Murph. The front squats today are 5x3 to just get under the barbell and feel out some weight. We will build to a 3RM next week and use that number going forward. For the emom, be smart and ask the coach to modify anything you may need to give your hands a break if you ripped during 19.5. The barbell weight should be something you can move well and unbroken with no issue. Today we are training strength, power, speed, balance, stamina, flexibility, coordination, agility and accuracy.

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FITNESS
2 Minute Bike
20 Groiners
30 Sec Double KB Front Rack Hold
10 Box Step Ups + 5 Box Jumps
10 Squat Thoracic Rotations
10 Pause Wall Balls


STRENGTH:
4x5 Front Squats
- rest 2 min -


WOD
3 Rounds
25 Wall Balls
25 Box Jumps
25 Sit-Ups

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Tuesday March 26, 2019

CROSSFIT

WARMUP:
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)

2 Sets
200m Run
- Rest as long as it took to run -

4 Sets (Not for Time)
20 Sec L-Hang
10 Single Arm High Pulls (each)
10 Sec Top & Bottom of the Push-Up Hold
5 Anchored Band SA OHS (each)


WOD (T)
3 Rounds
AMRAP 4
200m Run
AMRAP in time remaining of:
4 Pull-Ups
6 Push-Ups
8 Air Squats

- rest 4 minutes -



INTENT:
We are back to working those running mechanics today and we will put them to use in our workout. After you warmup your mechanics and do a not for time piece, our Tuesday workout is a little more than the past five weeks. We have a third round. As we prep for Murph, we are looking to get more and more comfortable with this triplet. The biggest deal breaker for many is the push-up. We are doing this smaller rep scheme today to promote constant movement and keeping the reps as fresh as possible. Today we are training strength, power, speed, endurance, stamina, accuracy, coordination 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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Wednesday March 27, 2019

CROSSFIT

WARMUP:
1 Minute Bike
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance
10 PVC Good Mornings
10 Hang DB Snatches (each)
10 Turkish Get-Ups (5 each)
10 Single Leg RDL (each) no weight


MIDLINE STRENGTH:
3 Sets (Not For Time)
15 Zombie Sit-Ups
15 Lemon Squeezes
10 Side Plank Hip Raises (each side)
1 Lap Single Arm Farmer Carry (each)
1 Lap Sandbag Bearhug Carry


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

5 Minutes to warm up to working weight

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



INTENT:
Last week, we hit 30 clean and jerks at a moderately heavy weight. This week we will drill the power snatch and hit 30 reps at the same percentage the clean and jerks called for. Prior to that, there is plenty of midline work. This stuff is not to be taken lightly. Building a strong midline plays a key role in many of the movements we look to master. This goes for our olympic lifts, squats and deadlifts as well as the gymnastic movements. Today we are training strength, power, speed, stamina, balance, coordination and accuracy.


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FITNESS
WARMUP:
1 Minute Bike
20 Alt Toe Touches
10 Beat Swings (TTB focus)
15 Sec Hollow Body Hold
15 Sec Arch Body Hold
5 Turkish Get-Ups (each)


MIDLINE STRENGTH:
3 Sets (Not For Time)
15 Zombie Sit-Ups
15 Lemon Squeezes
10 Side Plank Hip Raises (each side)
1 Lap Single Arm Farmer Carry (each)
1 Lap Sandbag Bearhug Carry


WOD
10 Minute Clock
20/15 Calorie Bike
AMRAP in time remaining:
10 DB Snatches
10 Toes to Bar


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Thursday March 28, 2019

CROSSFIT
5:30am Class will begin at 5:20 today!
WARMUP:
800m Run (Focus on your lean & arm swings)
1 Minute Bike
1 Minute Ski
1 Minute of Seated Rope Climb Footwork Drills
10 Single Arm DB Thrusters (each)
10 Single Arm High Pulls (each)
20 Sec Kneeling Butt to Heel Hold
30 Sec Handstand Hold


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

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

If you have rope climbs:
EMOM 8
2 Rope Climbs


WOD
0:00-5:00
500m Ski (at a 1 hour pace)
20 DB Thrusters

5:00-10:00
4 Minute Bike (60/50 RPM)

10:00-15:00
Accumulate 50 DB Bench Press

15:00-20:00
800m Run (focus on your lean & arm swings)

20:00-25:00
Accumulate one of the following:
A) 20-40 Strict HSPU
B) 20 HSPU Negatives
C) 20 Kick Ups to Support


INTENT:
Thursdays have been longer workouts over the last few weeks and we continue with a slightly different layout. Each five minute window has a required task that ideally should not take the whole five minutes. Keep this in mind when preparing yourself for it. You do want some rest before the next part. Before the long workout, we will be working on rope climbs. Many beginner and novice athletes have found this time to be a huge help. There are also athletes who have been climbing rope one way find it more efficient to use a newer technique and they have gotten a lot out of this practice time. I hope everyone takes advantage of this opportunity as we will see a few rope climb workouts in the program soon. (15 for time? Tommy V?) Pick you coach's brain if you need any assistance. Today we are training strength, power, speed, endurance, stamina, coordination, balance, accuracy and flexibility.

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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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Friday March 29, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row (focus on graph)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Sciatic Nerve Floss (each)
10 Empty Bar Staggered Good Mornings (each)
10 Bottom Half Burpees

Row Conditioning:
3 Sets
1000m Row
- walk 200m after each set -

**Goal = even splits**



WOD
3 Rounds
33 Double Unders
22 Deadlifts (40%)
11 Burpees


INTENT:
We round out the week with rowing intervals and then a fun classic crossfit triplet. On these rowing intervals, we want to keep even splits. This means your times should be very similar if not exactly on the money. Your rest is a 200m walk. This will allow your legs to move and you to get fresh air before your next set. Once again, we are looking for repeat-ability. The workout is double-unders, deadlifts and burpees. The weight on the barbell is something that is possible to go unbroken. This will depend on how much the jump rope takes out of you. Be smooth and consistent on the burpees. On the first two rounds, know your pace to move directly into the next round. The last set of burpees can be redlined if you choose to. Today we are training strength, power, speed, endurance, coordination, accuracy, balance, flexibility, stamina and agility.

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FITNESS
2 Minute Heels Down Row (focus on graph)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Sciatic Nerve Floss (each)
10 Empty Bar Staggered Good Mornings (each)
10 Bottom Half Burpees


EMOM 10
Odd: 30 Double Unders or 45 Sec of DU Attempts
Even: 6 Romanian Deadlifts


WOD
3 Sets
1000m Row
- walk 200m after each set -

**Goal = even splits**

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Saturday March 30, 2019

WARMUP:
2 Teams (Relay Style)
AMRAP 12
15 Sec Ski
40m Sled Sprint
5 Air Squats


Single Arm Kettlebell Complex
2 Sets (each arm)
7 Hang Cleans
7 Push Press
7 Waiter Squats


WOD
AMRAP 15
15 RKB Swings (70/53)
15 V-Ups
15 Wall Balls (20/14)
200m Run


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Sunday March 31, 2019

WARMUP:
Teams of 3
120/90 Calorie Bike
120/90 Calorie Row


2 Sets
10 Groiners
10 Sciatic Nerve Floss
10 Squat Thoracic Rotations
10 Kossaks
10 Plank to Downward Dog Alt Toe Touches


EMOM 30
A: 30 Sec DB Burpees
B: 30 Sec Bike (70/60 RPM)
C: 100m Row
D: 20-30 Sec L-Sit or L-Hang
E: REST