Programming for June 17th through June 23, 2019

Athlete: Dan O’Sullivan Photo: @supercleary

Athlete: Dan O’Sullivan
Photo: @supercleary



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Monday June 17, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
400m Row
20 Groiners w/ pause
30 Sec Table Top Hold
10 Kossaks
10 Single Arm High Pulls (each)
10 Alt Box Step Ups

STRENGTH: Front Rack Step Up
4x10 (increasing)

**Last week was around 25-35% of your Front Squat**

WOD (C) - 20 Minute Cap
"Serenity"
3 Rounds
500m Row
15 Front Squats from the floor (BW)
5 Rope Climbs



INTENT:
Last week, we began our front rack step ups for a few weeks before we dive into a back squat cycle. Going forward, we are working in a linear progression. This is exactly how we've been doing our strict press and our bench press. You will definitely find positive results through this. Add a little bit each week. If you feel strong and confident, try staying at a challenging weight for all 4 sets. Our workout is one of two leaderboard opportunities this week that test some aerobic capacity. This one however will need strength and skill as well. I named it "Serenity" because you need to stay calm and composed as you move through this workout in order to be successful. If you start too hot or race the first round, it will catch up to you. Be smooth and efficient on the rower. The front squats are from the floor so you have to clean the bar and squat your bodyweight (prescribed) for 15 reps. We are looking for the 15 reps to be completed in 1-2 sets. This scaled accordingly. Then onto the rope climbs. You definitely want to be able to complete 5 rope climbs in 90 seconds if you intend on completely the workout under the time cap. Today we are training strength, power, speed, stamina, endurance, coordination, balance, accuracy and flexibility.

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FITNESS
WARMUP:
25 Strokes Legs Only
25 Strokes Legs + Arms
10 Groiners w/ pause
30 Sec Table Top Hold
10 Single Arm DB Thrusters (each)
10 Alt Box Step Ups
25 Strokes Legs + Arms

STRENGTH: Step Ups
4x10 (increasing)

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Options:
A: Barbell Front Rack Step Up
B: Goblet Hold Step Up
C: No Weight Step Up
D: Step Back Lunge (if step ups are no good)
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WOD (T)
Every 5 Minutes for 3 Rounds
500m Row
20 DB Thrusters

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Tuesday June 18, 2019

CROSSFIT
WARMUP:
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Beat Swings
100m Overhead Plate Walk
30 Sec Supinated Hang
10 Beat Swings

10 Minutes of Handstand Practice
(If you have S-HSPU, practice them)

STRENGTH: Strict Press (15 minutes)
4x6 @3001 Tempo
- rest 2 minutes -
(increase last set from last week)


WOD (T) -
AMRAP 15
10 Toes to Bar
50ft Handstand Walk
10 DB Snatches


INTENT:
The legs are feeling it a bit from yesterday, and maybe the forearms too. Today, we continue to build on our tempo strict press. Last week, a number of athletes starts to find that threshold or hit a wall on the last set. Be aware of this. You may need to either drop the weight down a little and stay there for multiple sets or you may need to make smaller increases. We have added 5 additional minutes of handstand practice in the warmup for a total of 10 minutes. This is time you can work on any piece of handstand, hs walk or strict handstand push-ups. Handstand walks will be in the workout but we will not have s-hspu in the program this week other than during that 10 minute practice period. The wod tests the midline and shoulders. We are looking for unbroken reps on the dumbbell, minimal sets on the toes to bar and be able to walk 5+ feet at a time for the hs walk. If you aren't walking on your hands, we are modifying to 5 wall walks. Yes, I know wall walks "sucks" or are "really hard." They are also a great progression to understand how to shift your shoulders and walk on your hands. This gets the shoulders used to carrying most of your bodyweight. Today we are training strength, power, flexibility, coordination, balance, stamina and accuracy.

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FITNESS
WARMUP:
Waterfall for 5 Rounds each
20 Sec Ski
8 Beat Swings
6 V-Ups
2 Wall Walks


STRENGTH:
12 Minutes to Build to a 5RM Single Arm Press (each)

WOD
Every 3 Minutes for 7 Rounds
100m Ski
10 Toes to Bar
10 DB Snatches

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Wednesday June 19, 2019

CROSSFIT
WARMUP:
3 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

10 Sciatic Nerve Floss (each)
10 Single Legs RDL (each) no weight
10 Suitcase DL (each)

STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry


WOD (T) -
3 Rounds
600m Run
20 Deadlifts (40%)


INTENT:
The muscle group you will feel the most today is the hamstrings. Our running warmup will be different from what you are now used to. These drills will help your running rythym and foot placement on the ground. From there, we have the same carrying strength that we had a couple weeks ago. This one took many of you by surprise because you weren't prepared for how challenging the side plank would be. When you carry on your right side, you will plank on your left side. Get ready for your midline to be worked. The workout is very straight forward. The run is a slightly uncomfortable distance for rounds and it's paired with deadlifts at a weight that can be unbroken each round if your grip, midline and mind will allow it. If your coach tells you to put the bar down to break, he or she has your safety in mind. We want our form to still be great even though a time goes next to our names on the whiteboard. Today we are training strength, stamina, endurance, balance and coordination.

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FITNESS
WARMUP:
3 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

10 Sciatic Nerve Floss (each)
10 Single Legs RDL (each) no weight

STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry

WOD
800m Run
40 RKB Swings
40 Sit-Ups
600m Run
30 RKB Swings
30 Sit-Ups
400m Run
20 RKB Swings
20 Sit-Ups
200m Run
10 RKB Swings
10 Sit-Ups

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Thursday June 20, 2019

5:15am Start Today!

CROSSFIT
WARMUP:
2 Rounds
1 Minute Bike (30 Sec @60/50, 30 Sec @70/60)
15 Single Arm High Pulls (each)
--
15 Sec Top & Bottom of the Push-Up Hold
10-15 Perfect Push-Ups
--
15 Sec Top & Bottom of the Dip Hold
10-15 Strict Dips
--
15 Sec Hollow & Arch Hang
10 Beat Swings (start & finish set in the hollow hang)
5-10 Gymnastic Kip Pull-Ups (use band if needed)


WOD (T)
10 Minutes
Max Calorie Bike

- rest 2 minutes -

AMPRAP 10
20 Lateral Band Step Overs
10 Inchworm Push-Ups
10 SA Supine KB Lever (each)
15 Stalder Leg Lifts



INTENT:
The primary focus today is the bike. The warmup will take a bike of time and it is designed to give us some time to practice end ranges as well and movement through some gymnastic skills. If you do complete the 2 rounds and you are waiting for the rest of class, you can absolutely get some more practice in. On to the main event. The 10 minute bike test has replaced the 50 calorie bike test on the leaderboard. This is for a few reasons. The 50 cal test is heavily weighted on power output in the anaerobic lactic state. This is a short powerful sprint that leaves your floored. The taller and heavier athletes will have a clear advantage here. We are constantly preaching that the goal is to get as fit as possible for as long as possible in life. That being said, the 10 minute bike test falls in the aerobic energy system but does had a slight lactic feel if you tap into that mode during the 10 minute duration. We will have the computer open at the desk for you to enter your name, bodyweight and calorie count. The is a formula that will calculate your adjusted score based on those statistics. This levels the playing field a bit because it take the athlete's size into consideration. We will talk about it more in class. Following the bike test, there is a 10 minute amprap to cool down. These are exercises in there that will challenge your lats, shoulders and core. If you chicken wing for muscle ups or have weaker lats than you want, you will want to participate today. Today we are training strength, power, coordination, stamina, endurance, balance, 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 June 21, 2019

CROSSFIT
WARMUP:
800m Run
10 Band Aparts
10 Banded "No Money"
10 PVC Pass Throughs
10 PVC Snatch Drops
10 PVC OHS
10 Single Arm DB Bench Press (each)

STRENGTH:
5x3 Bench Press


Empty Bar Snatch & Clean Warmup w/ coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Muscle Snatch
1x5 Low Hang Power Snatch

1x5 Low Hang Muscle Clean
1x5 Clean Pull Unders
1x5 Low Hang Clean


PARTNER WOD
800m Run Together
40 Snatches (70-75%)
800m Run Together
40 Cleans (70-75%)


**The lifts may be power or squat**

INTENT:
We have lots of strength and technique work today after the bike test yesterday. If you missed the opportunity to hit the bike test, get it in (and let one of your coaches know your score.) We are back to the 5x3 bench press moving in a linear progression. The 1RM is coming up soon. The bench has no superset with it today so you should be able to move through your five sets within about 14 minutes. Then we will drill some empty bar technique for both the snatch and clean. We added a focus of muscle snatch to the warmup last week. This opened some eyes to the fact that the snatch must be an aggressive movement. The same goes for the clean. The olympic lifts are power, aggressive movements that require lots of technique. Practicing truly muscling the barbell will help both bar path and bar speed. The technique work today is something you don't want to miss. From there, we have a partner wod. You will run together and share the reps for both lifts. We are giving the option of power or squat today depending on how you are feeling. Today we are training strength, power, speed, endurance, stamina, coordination, balance, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
10 Band Aparts
10 Knee Up External Rotations
10 Push-Ups
10 Pause Air Squats
10 Step Ups
400m Run

STRENGTH
4 Sets
20 DB Bench Press
10 Ball Slams


WOD
50 Step Ups (weight optional)
50 DB Hang Squat Cleans
50 Burpees

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Saturday June 22, 2019

CROSSFIT
WARMUP:
Running Mechanics w/ coach
- Seated Arm Swings
- Knee Drive (using the rig)
10m March
10m A-Step
10m Alt Straight Leg Swing
10m A-Step
2x Fall Out into 150m

1 Minute Bike (70-60 rpm)
10 Squat Thoracic Rotations
10 Air Squats
10 Single Arm DB Thrusters (each)


WOD
Every 5 Minutes for 5 Rounds
15/10 Calorie Bike
150m Run
10 DB Thrusters

**Must be off the bike in 50 second max**
***Score: Fastest and Slowest Round***

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Sunday June 23, 2019

WARMUP:
15 Calorie Heels Down Row
10 Groiners
5 Inchworm Push-Ups
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 Single Arm RKB Swings (each)

PARTNER WOD - 45 Minute Cap
100 Burpees
200 RKB Swings (70/53)
300 Calorie Row
400 Double Unders

F/F Pairs can do 200 calories on the row