Programming for May 13th through May 19, 2019

Athlete: Bobby Ryan Photo: @supercleary

Athlete: Bobby Ryan
Photo: @supercleary

CLICK HERE to check out our Q&A with Stu Phillips, our April Athlete of the Month!

We will have a Murph Heat list available this week at the front desk. Heats will begin at 8am and run every hour through the morning on Monday May 27th. We will have the BBQ going as well.

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Monday May 13, 2019

CROSSFIT
WARMUP:
400m Run
10 Groiners w/ Pause
10 Kossaks
10 Squat Thoracic Roatations
45 Sec Table Top Hold
45 Unbroken Wall Balls


STRENGTH: Front Squat Triples
1x3 @80%
3x3 @85%
1x3 @90%

**2 sec pause for each rep**

WOD (T)
800m Run
48 Front Squats (50% of your 3RM)
48 Pull-Ups (c2b if you have them)


INTENT:
We are coming off a pretty challenging week that left most athletes sore and gave everyone a real taste of what Murph will feel like in a couple weeks. The front squats this week are the heaviest that they will be with the 2 sec pause at the bottom of each rep. Next week will be the last heavy week before we test our front squat after Murph. If the workout today looks familiar, on April 1st we had this same volume through four rounds. You were given a way to break up the reps then. This time you must complete one movement before moving on to the next. We have trained volume in squats as well as pull-ups. Be smart with how you approach YOUR workout (not your neighbor's) Today we are training strength, power, speed, endurance, stamina, balance, accuracy, coordination and flexibility.

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FITNESS
WARMUP:
400m Run
10 Groiners w/ Pause
10 Squat Thoracic Rotations
45 Sec Table Top Hold
45 Unbroken Wall Balls


STRENGTH: (week 6)
Every 3 Minutes for 5 Sets
5 Front Squats (increasing each set)


WOD
3 Rounds
400m Run
15 Goblet Lunges (53/35)
15 Pull-Ups

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Tuesday May 14, 2019

CROSSFIT

WARMUP:
1 Minute Ski
1 Minute Row
5 Inchworm Push-Ups
100m Overhead Plate Walk
5 Handstand Kick Ups (at the wall)
20 BTN Strict Press (empty bar)


STRENGTH: Strict Press
4x10 @3001 Tempo
- rest 2 minutes -


WOD (T) - 20 Minute Cap
600m Ski
30 Strict HSPU

Rest 5 Minutes

600m Row
30 Strict HSPU


INTENT:
Over the past 4 weeks, we have been training percentage of strict handstand push-ups and various angles of overhead pressing. Today, every will be working on the barbell strict press at a tempo and our strict handstand push-ups will be in our workout. The workout looks similar to one from October. That one allowed kipping and this time we are going strict. We are looking for a sprint through the round. You may know yourself better on the s-hspu now and be able to manage your way through it more efficiently. Based on the size of the class, you may start on the ski or row (your coach will direct you) and the 5 minute required rest is included in the 20 min cap. Today we are training strength, speed, power, stamina, balance, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
1 Minute Row
1 Minute Ski
10 Alt Single Arm High Pulls
10 Alt Top Down Strict Press
10 Toe Touches


STRENGTH:
2 Sets
5 Handstand Kick Ups
10 HEAVY Single Arm Press (each)
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD
300m Ski
30 DB Snatches
300m Row

rest 8 minutes

300m Ski
30 DB Clean & Press
300m Row

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Wednesday May 15, 2019

CROSSFIT
WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-step
400m Run

20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
30 V-Ups
30 Zombie Sit-Ups

STRENGTH (C):
20 Minutes
Build to a 50 Meter Max Farmer Carry

WOD (C)

1 Mile Run

- rest 4 minutes -

5 Minutes
Accumulate as many perfect push-ups as possible.


INTENT:
There's not one but TWO leaderboard opportunities today! We will be carrying heavy weight before we go for a pretty fast paced run. The first leaderboard task is the 50m double farmer carry. You will be using the handles and sharing them with a couple athletes. 50m is the length of the gym and driveway combined. To be structurally balance, your 50m carry should match your 5RM deadlift. Think about that as you prepare to work this day. Carries are a strength and you should work just as hard on these as your deadlifts and squats. You'll need rest between sets. The mile run is the second chance of the day to get on the leaderboard. We have been running more often and prepared pretty well to be outside a lot this summer. We will definitely retest this in the fall as well. After the mile, you will rest 4 minutes and then perform as many perfect push-ups as possible in 5 minutes. Train the full range of motion (chest to deck and full lock out at the top.) Today we are training strength, power, speed, balance, endurance 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 slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.


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Thursday May 16, 2019

CROSSFIT
WARMUP:
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings

In the Driveway:
20m March
2x20m A-Step
400m Run

STRENGTH:
12 Minutes
Superset:
4x6 Romanian Deadlifts (85% of PC)
4x6 Single Leg Drives (each) off a box


Empty Bar Clean Warmup:
1x5 Below the Knee Jumps
1x5 Below the Knee High Pulls
1x5 Below the Knee Cleans

5 Minutes to build to your working weight


WOD -
AMRAP 20
6 Squat Cleans (70-80%)
400m Run


INTENT:
If you were here last Thursday, you got your hamstrings worked pretty good with our Romanian deadlifts and the power clean workout. The percentage on the RDL goes up 5% and the rep count is decreased a bit. We are super-setting each of these RDL sets with single leg drives off a box. This exercise promotes power and transfers well to movements that we want to be explosive on, like the clean. After warming up the empty bar clean and building to our workout weight, we have a very familiar looking workout. We did this exact wod two weeks ago with snatches. Today, we will hit heavy cleans and run 400m after each set. As mentioned multiple times, we will be retesting 19.2 and have been preparing for this retest since the end of the open. Being able to consistently hit heavy cleans is essential to performing well at that open wod. If that workout was one you wanted another chance at, make sure you show up for this one. Today we are training strength, power, speed, balance, coordination, accuracy, flexibility, agility, stamina and endurance.

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FITNESS
WARMUP:
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
10 Single Leg RDL (no weight)
10 Single Arm KB Swings (each)
10 Single Arm High Pulls (each)
2 Minutes of Rope Climb Footwork Drills

In the Driveway:
20m March
2x20m A-Step
400m Run


STRENGTH:
Superset:
2x10 Double DB or KB RDL
2x10 Single Leg Drives off a box


WOD
Every 5 Minutes for 4 Rounds
300m Run
10 RKB Swings
1 Rope Climb

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Friday May 17, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike
10 Band Aparts
10 PVC or Band Pass Throughs
10 PVC BTN Press
10 PVC Snatch Balance
10 PVC OHS
10 Beat Swings or Ring Swings

STRENGTH:
Superset
5x5 Bench Press
5x10 Strict Dips (Bar or Ring)


WOD (T) -
9-7-5
Power Snatches (135/95)
Ring or Bar Muscle Ups


INTENT:
We continue Friday bench day for the third week in a row. We are working a linear progression for now with the 5x5 and keeping the same superset of strict dips as last week. For those who are wondering if and when we are going to test the 1RM bench press, the answer is yes but not until June. Last week we had a few long workouts, this week we had a couple tests and tough training sessions. Today is a shorter wod. We need to train each of our energy systems as we move forward towards our season events as well as overall goals. This workout is set up like the girl wod "Amanda" but the snatches are power and you have the choice between using bar or ring muscle ups for this wod. The snatches should be a weight you can cycle and you should also be able to string together some muscle ups. The modification for the muscle up will be burpee pull-ups. Today we are training strength, power, speed, balance, coordination, accuracy, stamina and flexibility.

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FITNESS
WARMUP:
2 Minutes Bike or Ski
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
15 Sec Top & Bottom of the Dip Hold
10 Single Arm KB Swings (each)
10 Bottom Half Burpees


STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
5-10 Strict Dips
10 Bicep Curls w/ 3000 tempo

PARTNER WOD
60 DB Step Ups
30 Sandbag Cleans
60 Calorie Bike or Ski
30 Synchro Burpees

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Saturday May 18, 2019

645am Specialty Class
8am Class
9am Class
10am Open Gym

WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
10 Dead Hang to Engaged Hang (w/coach)
10 Single Arm High Pulls (each)
10 Sec Top & Bottom of the Push-Up
5 Pause Push-Ups

COREWORK:
2 Rounds
12 Hollow Rocks
12 V-Ups or Lemon Squeezes
12 Side Plank Hip Raises (each)
MAX Weighted Plank

- rest 3 minutes between rounds -

3 Person Team WOD
30 Calorie Ski
50 Strict Pull-Ups
70 Calorie Bike
90 Pause Push-Ups
110 Calorie Row

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Sunday May 19, 2019

8am Open Gym & Engine
9am Class
10am Class
11am Weightlifting
No Open Gym After Class today.

WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-step
4x10m Shuttle Run

EMOM 24
A: 30 Sec Bike (70/60)
B: 20 Sec of Batte Rope
C: 10 Burpees
D: 20 Sec of Braciation
E: 30 Sec Hip Bridge Hold
F: REST

WOD

Death by 10m Shuttle Sprints
Min 1: 10m
Min 2: 2x10m
Min 3: 3x10m
Min 4: 4x10m
etc...