Programming for June 24th through June 30, 2019

Athlete: Kelsey Scanlon Photo: @supercleary

Athlete: Kelsey Scanlon
Photo: @supercleary

Congratulations to Coach Kyle and his team finishing 1st in the Masters 40+ at the Asbury Park Games!!
Coach Rob, Mike Hyland, Marco Sanchez and Jenna Razeq also competed.

With the Long Beach water advisory still in affect, please keep in mind that more members than usual might be looking to shower at the gym Monday morning. Make sure you give yourself enough time.

———

Monday June 24, 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 Groiners w/ pause
10 Pause Wall Balls
10 Alt Box Step Ups + 5 Jumps
10m Crab Walk


STRENGTH: Front Rack Step Up [week 3]
4x10 (increasing weight)

---------------------------------
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)
---------------------------------

WOD (T)
AMRAP 15
400m Run
15 Wall Balls (20/14)
15 Box Jumps (24/20)




INTENT:
We are beginning a packed week for lifts and workouts. Today is 100% a training day. We are introducing a new running warmup that a few of you have done before in Dr. Jeremy's Saturday class. The step ups continue in this third week of progression. We are looking to use these 5 weeks to gain single leg strength through a linear progression and possibly discover and/or fix imbalances that we may not have known were present. If you are struggling with the step ups, it is well worth the conversation with your coaches to discuss continuing with step ups for strength even when the class program shifts to back squats. You will be stronger, safer and healthier in the long haul. For the workout, it is a classic crossfit amrap. What we want to focus on today is consistency and trying to keep even splits throughout the workout. This means avoid getting caught redlining the first run and then walking by the third round. Once you run in the gym from the 400, be ready to pick the wall up and hit 15 unbroken. That is the goal today. Use a lighter ball or shorter target to ensure you go 15 reps unbroken every single time. The box jumps can be modified by height or you can step up if needed. Today we are training strength, power, endurance, stamina, coordination, accuracy, balance, agility and flexibility.

———

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.

———

Tuesday June 25, 2019

CROSSFIT

WARMUP:
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
100m Overhead Plate Walk
20 Sec Handstand Hold
10 Behind the Neck Press

STRENGTH: Strict Press (15 minutes)
5x4 @3001 Tempo
- rest 2 minutes -
(increase last set from last week)


Empty Bar Clean Warmup with Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Cleans

WOD (T)
0:00-10:00
Build to a Heavy Clean for the Day

10:00-20:00
50 Strict HSPU for time

**If you dont have s-hspu, practice your progressions for 10 min**


INTENT:
We will be testing our 1RM strict press soon. We started the strict press in the strength with sets of 10 and have continued to keep the 3001 tempo has we went from sets of 10 to 6 and now to 4. Less reps in the set means we should be able to go heavier. This may also mean you need more time to warm the weight up as well as more rest between sets. Be aware of this as you work today. Then we will drill some empty bar cleans to prepare for our lifting portion in today's workout. The clock will run continuous. The first ten minutes will be spent building to a heavy clean for the day. This is something you are probably pumped to do. We have hit more than a few workouts over the last couple months with lifts upwards of 90%. Today is your chance to go for heavier. At the 10 minute mark, those of you who have strict handstand push-ups will perform 50 for time. If you know you will be capped, that's okay. Use the 10 minutes to get as many as possible. If you do not have s-hspu, you can spend the 10 minutes working on handstand progressions. Today we are training strength, power, speed, balance, coordination, stamina and flexibility.

———

FITNESS
WARMUP:
Teams of 4+
2k Row (Switch every 30 sec)

20 Plank to Downward Dog Toe Touches
10 Sciatic Nerve Floss (each)
20 Sec Handstand Hold
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops

EMOM 12
A: 3 Wall Walks
B: 20 Jumping Lunges
C: Max Double Unders
D: Rest

WOD (T)
80 Top Down Press
60 Double DB Squats
40 Toes to Bar

———

Wednesday June 26, 2019

5:15am Start Time.

CROSSFIT
WARMUP:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
200m Run

2 Minute Heels Down Row
1 Minute Bike (60/50)
30 Sec Supinated Hang
30 Sec Hollow Body Hold

ENGINE WOD (T) - 45 Minute Cap
1 Mile Run
Accumulate 2 Minutes in a Bar Hang
2K Row
Accumulate 2 Minutes in a Hollow Body
5K Bike
Accumulate 300m in Single Arm Carries (any style)

*If you finish before the 35 minute mark, perform 60 zombie sit-ups


INTENT:
Coming off a heavier day and with tomorrow being a double strength day that will take a toll on the central nervous system, we have a more aerobic focus today with the addition of some static holds and carries. We want to keep the pace pretty even and keep calm on the hold/carries while the heart rate is elevated. You should not be gassed when you finish. If you have the urge to sit down or lay on your back when you complete this, you missed to intent. Please take the advice your coaches give you. We are setting up up for success. Today we are training strength, endurance, stamina, balance, 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.

———

Thursday June 27, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski, Bike or Row
10 Push-Ups w/ 1 sec pause
10 Band Aparts
10 RKB Swings
10 Empty Bar Good Mornings


STRENGTH:
20 Minutes to Find a 1RM Bench Press


STRENGTH:
20 Minutes to Find a 1RM Deadlift



INTENT:
The intent of today is very straight forward. LIFT HEAVY. For the bench press, we have been lifting in heavy 5s and more recently in heavy triples. A number of you already hit your double from 6+ weeks ago for a triple. We will now test our 1RM for the day and then use that number as we enter into a bench press cycle. As for our deadlift, we have not been lifting in heavy rep schemes. The 1RM DL you find today will also be used in the same 531 cycle that the bench will be used in. This deadlift cycle will last the entire summer. You will get an opportunity to reset your 1RM at the end of Aug or beginning of Sept. Make sure you let your coaches know if have any issues that will hinder your lifts. We want to avoid injuries and keep you working out regularly. With that being said, make sure you eat well, hydrate and bring your energy today! We are training strength, power and speed today.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike
10m KB Walking Deadlifts
10 Sciatic Nerve Floss (each)
10 Hang DB Snatch (each)


Strength:
4x8 Suitcase Deadlifts (each side)


WOD
Every 4 Minutes for 4 Rounds
30 Sec Bike Sprint
12 DB Hang C&J (6 each)
12 Ball Slams

———

Friday June 28, 2019

CROSSFIT
WARMUP:
EMOM 12
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- 30 Sec Single Unders
E- REST


WOD (C)
"Operation Red Wings"
4 Rounds
3 Bear Complex (135/95)
200m Run
8 Bar Facing Burpees
200m Run
8 Thrusters
200m Run

SEAL Team:
Lt. Michael P. Murphy
Petty Officer Matthew Axelson
Petty Officer Second Class Danny Dietz

The service members killed-in-action on the crashed helicopter include:

Nightstalkers:
Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minnesota.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Florida
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Indiana
Master Sgt. James W. Ponder III, 36, of Franklin, Tennessee
Maj. Stephen C. Reich, 34, of Washington Depot, Connecticut.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Virginia
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Florida

SEALs:
Chief Petty Officer Jacques J. Fontan, 36, of New Orleans, Louisiana
Senior Chief Petty Officer Daniel R. Healy, 36, of Exeter, New Hampshire
Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, California
Petty Officer 1st Class Jeffery A. Lucas, 33, of Corbett, Oregon
Lt. Michael M. McGreevy, Jr., 30, of Portville, New York
Petty Officer 2nd Class James E. Suh, 28, of Deerfield Beach, Florida
Petty Officer 1st Class Jeffrey S. Taylor, 30, of Midway, West Virginia
Petty Officer Second Class Eric Shane Patton, 22, of Boulder City, Nevada



INTENT:
Today we are honoring the 19 Americans who lost their lives during Operation Red Wings on June 28, 2019.
Most of you may know their story through Lt. Michael Murphy's bio or the movie and book Lone Survivor.
It is always extra special when we do a hero workout. We voluntarily make ourselves uncomfortable for a period of time to honor those who serve this great nation providing safety and security of our freedom. Keep these brave men in mind when you are tired, out of breathe, thinking about walking, going for chalk or wanting to rest. Suck it up and get back to work. In the workout today, we're training strength, power, endurance, balance, coordination and stamina.

———

FITNESS
WARMUP:
EMOM 12
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- REST


WOD
"Operation Red Wings 6/28/05"
6 Rounds
28 Walking Lunges
28 Sit-Ups
28 KB Swings (53/35)
5 Burpees

———

Saturday June 29, 2019

WARMUP:
15 Minutes
"Cone Snatch Game"
Every 3 Minutes,
5 Hang DB Snatch (each arm)
20-40-60m Driveway Shuttle Run

WOD
3 Rounds
1 Minute Max Calorie Ski
1 Minute Max Burpees
1 Minute Max RKB Swings (70/53)
1 Minute Max Sit-Ups
1 Minute Front Plank
- Rest 1 Minute -

———

Sunday June 30, 2019

WARMUP:

Dodge, Duck, Dip, Dive & Dodge


PARTNER WOD
AMRAP 20
"I Go You Go Rounds"
300m Run
6 Pull-Ups
12 OHS or FS (95/65)

**Squats should be unbroken every round**