Programming for March 3rd through March 10, 2019

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Dr. Jeremy, Coach Rob and Coach Kyle break down reasons to and no to attempt 19.2 a second time.


WATCH THE VIDEO ABOVE & READ MONDAY’S INTENT.

If you have yet to complete 19.2, 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 March 4, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
10 Inchworm Push-Ups
10 Groiners
10 Samson Lunges
30 Sec Hip Bridge Hold
10 Single Leg RDL (each)
10 KB Suitcase DL (each)
10 Bottom Half Burpees


STRENGTH SUPERSET:
4x10 Back Rack Lunges (45-50% of Back Squat)
4x7 Low Ring Hamstring Curls
- rest 2 minutes -


WOD (T) - 11 Minute Cap

1000m Row
Then,
10-8-6-4-2
Deadlifts (60%)
Bar Facing Burpees



INTENT:
We are back after it heading into week 3 of the CrossFit Open. We put up a video giving our take on the popular statement of "I want to redo the workout." If you have watched it, you may agree in some ways or you may disagree with some of the things we said. We will be doing this workout again sometime in late May or early June. I for one want to redo it. That being said, I'm not going to attempt it two days after I took on an hit a PR for the workout by 2 reps. I know I can get to the last round but I also know that I haven't been lifting in the last 6 weeks to prepare myself for those heavier barbells and recovering from 100 toes to bar takes longer than you think. So if you want to re-do this open workout, ask yourself what do you need to do to be more successful. Did you go out the night before? If so, take care of yourself outside the gym so that you can perform to the standards you hold yourself to. Did you struggle on the toes to bar? We trained strict toes to bar for a month and took that into kipping so be patient as long as you are staying consistent, you will get there. Did you have a bad double under day or you don't have them in general? Make it a priority to practice doubles and seek out a coach to help improve your skill. Lastly, did the weight on the bar bury you? you need to get stronger and stronger when fatigued. This part will be in the program beginning in a couple weeks.
As for today, we go up slightly in weight for the lunges and add a rep to each set of low ring hamstring curls. The workout should be performed about 85% on the rower and then unbroken deadlifts with smooth, consistent burpees over the bar. The time cap is 11 minutes. I challenge you to stay under 10. Today we are training strength, power, speed, stamina, endurance, coordination, balance, agility and flexibility.


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FITNESS
WARMUP:
2 Minute Heels Down Row
10 Inchworm Push-Ups
10 Groiners
10 Samson Lunges
30 Sec Hip Bridge Hold
10 Single Leg RDL (each)
10 KB Suitcase DL (each)
10 Bottom Half Burpees


STRENGTH SUPERSET:
4x10 Back Rack Lunges (45-50% of Back Squat)
4x7 Low Ring Hamstring Curls
- rest 2 minutes -


WOD
AMRAP 10
15/10 Calorie Row
10 KB Swings
10 Burpees

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Tuesday March 5, 2019

CROSSFIT

WARMUP:
1 Minute Ski
10 Single Arm High Pulls (each)
1 Lap Overhead Carry (each)
10 Beat Swings (TTB Focus)
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance
10 PVC OHS
30 Sec Empty Bar OHS Hold


Empty Bar Snatch Warmup (w/ coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Snatch
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Snatch
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Squat Snatch

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

WOD (T)
AMRAP 4
15/10 Calorie Ski
12 Toes to Bar
Max Snatches (75%)

- rest 4 minutes -

REPEAT!


INTENT:
Just like last week when we broke down the entire empty bar warmup for the clean, we ave it for the snatch today. We are practicing great technique with the empty bar so that we can transfer it well to moderate and even heavier weights on the bar. After the drills with your coach, you will hit percentages in double and triples to warmup for the workout. We have another two amrap style Tuesday. You should be off the Ski in under 1 minute. The next wave of athletes will begin on the minute mark. Make this incentive to MOVE. Then we have 12 toes to bar. Yes we just had toes to bar in the open wod but it is a total of 24 in the two amraps today. That is less than one round of them in 19.2. The real focus of this workout today is the snatch. We are looking to hit heavier rep consistently and in a small window of time. This is just like last week's clean workout and just like this past weekend's open workout. You are being asked to perform multiple reps at heavier weights under fatigue. Keep your rest short and be confident in your lifting. Today we are training strength, power, speed, flexibility, balance, accuracy, coordination and stamina.

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FITNESS
WARMUP:
1 Minute Ski
10 Single Arm High Pulls (each)
1 Lap Overhead Carry (each)
10 Beat Swings (TTB Focus)
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance

Empty Bar Power Snatch Warmup (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

Every 20 Sec for 5 Minutes,
Perform 1 Power Snatch


WOD (T)
Every 3 Minutes for 5 Rounds
10/8 Calorie Ski
8 TTB
10 DB Snatches

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Wednesday March 6, 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 Hollow Focus Kips
10 Arch Focused Kips
10 Beat Swings (tight)


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) -

100/80 Calorie Bike
60 Pull-Ups (C2B if you have them)
60 Box Jumps w/ Step Down (24/20)
60 Shoulder to Overhead (50-55%)
10 Rope Climbs



INTENT:
This is the 4th week in a row of strict muscle up progressions. If are looking to gain the ability to get muscle ups, you want to be working in level 2 to some degree. This means master level 1 if you have yet to do so. There are a few variations your coaches can take you through with level 2 as getting comfortable with false gripping can be extremely difficult (harder than getting used to the hook grip.) The partner wod is designed to split reps pretty evenly and move well. The pull-ups will be a sticky point for some and we want chip away at these as efficiently as possible. Discuss an approach with your partner and adapt when needed. Today we are training strength, power, speed, stamina, coordination, accuracy, balance, and flexibility.


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FITNESS
WARMUP:
1 Minute Bike
20 Sec Top of the Dip Support Hold
20 Sec Bottom of the Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Hollow Focused Kips
10 Arch Focused Kips
10 Beat Swings

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


PARTNER WOD (T) -
80 Calorie Bike
40 Pull-Ups
40 Box Jumps w/ Step Down (24/20)
80 Push Press (65/65)


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Thursday March 7, 2019

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
1 Minute Single Unders
10 Sciatic Nerve Floss (each)
10 Groiners
20 Alt Top Down Strict Press
30 Sec Handstand Hold

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

Every 20 Seconds for 5 Minutes
1-3 Kipping HSPU

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


WOD (T)
2 Rounds
3 Minute Ski
3 Minute Bike
3 Minute Row
3 Minute Single Unders
3 Minute Light Single Arm Carries




INTENT:
Expect to see handstand push-ups in either 19.3 or 19.4. We did an exercise last week and we will do it again this week to help prepare for hitting consistent reps and avoiding burn out. Every 20 seconds we are looking to do 1-3 kipping hspu. This will force us to stay on a specific pace. This will also tell us if we can do more reps in a row and on little rest or if we need more time in between sets. This is a great learning exercise that can play a big role when we get to a workout with high volume. As for today's workout, it is all about moving well and moving for the entire 30 minutes without breathing real heavy. The ski, bike and row should all be performed at a pace in which you could hold for 30+ minutes on their own. The single unders will be a big challenge to go unbroken for the entire 3 minutes. That would be impressive. Lastly, the farmer carry should be a weight you can alternate arms each lap and remain in control and without resting for the whole 3 minutes. We are building our aerobic capacity as well as keeping the body moving and in check before our next complete day on Saturday. Today we are training some strength, power and speed in the skill piece but mostly endurance, stamina, coordination, balance and accuracy.

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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 8, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski, Bike or Row
10 Single Arm High Pulls (each)
10 Beat Swings
2 Laps Double Arm Farmer Carry (each)
20 Sec Handstand Hold



Open 19.3 Movement Review, Standards & Approach


WOD (T)
EMOM 12
A: 10m HS Walk or 2 Walk Walks w/ 1 sec pause
B: 3-5 Bar Muscle Ups, Jumping Bar Muscle Ups, or 8 Pull-Ups
C: 30 Sec Side Plank (each)
D: 30 Sec Active Squat Hold


INTENT:
We are going to be practicing some higher skilled movements that have popped up in the Open in the last couple years. The handstand walk and bar muscle up are two highly sought after skills and the time to learn them in often take for granted. We will get some practice of them in during the emom today after we review 19.3 movement standards and clear up any questions about the workout. Today we are training strength, power, coordination, balance, flexibility and stamina.


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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 slot of 11am.
Even though the programs are the same today, we ask you to follow this. Thanks.

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Saturday March 9, 2019

Heats will be posted Friday afternoon. If you have a preferred time, make sure you put it on the sheet at the front desk. If you are on a team and will not be in on Saturday, email rob@crossfitislandpark.com to let Coach Rob know so you are not put in a heat.

Warmup:
1 Minute Bike
10 Samson Lunges
10 Single Arm Strict Press (each)
10 Step Ups
20 Sec Handstand Hold

Then,
Practice the specific workout movements.

WOD - 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

MEN: 50-lb. dumbbell, 24-in. box 
WOMEN: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes


SCALED
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

MEN: 50-lb. dumbbell, 24-in. box 
WOMEN: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes




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Sunday March 10, 2019

WARMUP:
2 Sets
1 Minute Bike or Row
10 Sciatic Nerve Floss
15 Single Arm High Pulls
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Beat Swings


WOD
0:00-6:00
60 Pull-Ups or Ring Rows

6:00-12:00
5 Minute Row

12:00-18:00
60 DB Bench Press

18:00-24:00
5 Minute Bike

**Row & Bike: Hold the same pace for the entire 5 minutes **