Programming for June 10th through June 16, 2019

Athlete: John Garafano Photo: @supercleary

Athlete: John Garafano
Photo: @supercleary

Check out the Q&A with Joni Gibaldi (May Athlete of the Month)

Please take note that there are 2 early days this week.
Tuesday The 5:30am class will start at 5am. We will be judging each other for the repeat of Open WOD 19.2. Thursday is the other early start for an Engine style workout.

The donations from Murph are being tallied for the final time but it is safe to say we will be sending 5 kids to camp this summer. Thank you everyone for your generosity and support.

THE PROGRAMMED WAS UPDATED 6/12 at 6:45PM
Thursday and Friday’s program were flipped due to heavy rain in the forecast for Thursday.

———
Monday June 10, 2019

CROSSFIT
WARMUP:
20m March
20m Frozen March
20m A-Step
20m Alt Straight Leg Swings
800m Run
10 Groiners w/ pause
30 Sec Table Top Hold
10 Quadraped Straight Leg Groiners
10 Box Step Ups


STRENGTH: Front Rack Step Up
4x10 (increasing)

**Stay around 25-35% of your Front Squat**

---------------------------------
Fitness Strength 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 8
16 Single Arm DB Hang C&J
8 Burpee Box Jump Overs (24/20)


INTENT:
Last week was front loaded with leaderboard opportunities and finished with an engine workout that opened our eyes to better pacing. We kick off this week with front rack step ups. This will be our "squatting" strength for the next 5 weeks.This will allow our bodies to recover a little bit from the heavy front squats as we work on single leg strength. Some of us will find some imbalances to correct during these 5 weeks. This movement will help us build strength while keeping our joints healthy. You coaches will go over the correct positioning and proper modifications as needed. We are looking to remain on the lighter side for the first week of these. The workout is 8 minutes of non-stop intensity. Single Arm db hang clean and jerk and burpee box jump overs. Every single rep on the db should be unbroken. It's 8 on each side. From there, you must move at a pace you can sustain on the burpee box jump overs. Today we are training strength, power, speed, stamina, coordination, balance, accuracy, 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 11, 2019

5:00am Start Today!!!

CROSSFIT
WARMUP:
2 Minute Bike
30 Sec Kneeling Butt to Heel
30 Pogo Hops
20 Plank to Down Dog Alt Toes Touches
10 Beat Swings (ttb foucs)

Empty Bar Clean Warmup w/ coach from below the knee


WOD (C) 19.2 - RX
0:00-8:00, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 min, add 4 min to the clock & proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 min, add 4 min to the clock & proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175)
If completed before 16 min, add 4 min to the clock & proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, (315/205)

Stop at 20 minutes.


WOD (C) 19.2 -SCALED
0:00-8:00, complete as many reps as possible of:
25 hanging knee raises
50 single unders
15 squat cleans (95/55)
25 hanging knee raises
50 single unders
13 squat cleans (115/75)
If completed before 8 min, add 4 min to the clock & proceed to:
25 hanging knee raises
50 single unders
11 squat cleans (135/95)
If completed before 12 min, add 4 min to the clock & proceed to:
25 hanging knee raises
50 single unders
9 squat cleans (155/115)
If completed before 16 min, add 4 min to the clock & proceed to:
25 hanging knee raises
50 single unders
7 squat cleans, (185/135)

Stop at 20 minutes.


INTENT:
Here we go!! This open workout was one we heard a lot of athletes express how much they weren't satisfied with their performance back in March. Now is your time for redemption. Since the open, we have been training pieces of this workout whether you realize it or not. The toes to bar were trained a lot through short intervals. You should now know how big or small of a set you can complete with short breaks. Double unders are a skill that many of you have improved upon over the past 6 months and continue to get better. The last piece of this workout is squat cleans. We just wrapped a front squat cycle so those legs are stronger now. While this was going on, we have drilled technique a lot and we have had more than a few heavy clean days. These included being fatigued from the sled or a run. Just like the toes to bar, we need to know how much rest is needed between reps and be discipline to remain at the barbell. Today we are training strength, power, speed, balance, coordination, accuracy, stamina and flexibility.

———

FITNESS
WARMUP:
2 Minute Bike
1 Minute Ski
20 Groiners
20 Sec Squat Hold
10 Beat Swings
10 PVC Staggered Stance Good Mornings (each)


WOD 1
TEAMS of 3-4
100 Calorie Ski
100 RKB Swings
100 Ball Slams

WOD 2
Every 5 Minutes for 4 Rounds
15/10 Calorie Bike
15 Double DB Squats
10 Toes To Bar

———

Wednesday June 12, 2019

CROSSFIT

WARMUP:
25 Row Strokes Legs Only (focus on pushing your feet into the rower)
25 Row Strokes Legs + Arms (push feet & follow through with arms)
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Empty Bar BTN Press

5 Minutes of Handstand Practice


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


WOD (T) -
3 Rounds
2 Minute Row for Calories
2 Minute Max Strict HSPU
2 Minute Rest


Two Scores: Total Cal & Total S-HSPU


INTENT:
After the atmosphere and intensity of yesterday's workout, we simplify things for today. We will focus on some positioning for the row in our warmup. This will be the 3rd week in a row we have time to practice handstands with the help of your coach. With just 5 minutes in class, we do see a lot of improvement in the handstand as a whole. This has in turn gotten many of you to spend extra time working on it between sets in strengths or after class. Keep up the hard work. It's paying off. The strength for today is the same as last week. We are hitting sets of 6 strict press with tempo. Try to end slightly heavier than last week. I know it will be tough but build weight through your sets. The workout is very straight forward. There are 3 rounds (18 min total) and 6 of those are rest. Row 2 minutes directly into 2 minutes of strict handstand push-ups. This is 100% a training day. Be smart how you approach this and control your breathing. Today we are training strength, power, stamina, endurance, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
25 Row Strokes Legs Only (focus on pushing your feet into the rower)
25 Row Strokes Legs + Arms (push feet & follow through with arms)
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Single Arm Strict Press (each)


STRENGTH:
2 Sets
100m Single Arm Overhead Carry (each)
20 Sec Hollow Body Hold
40 Zombie Sit-Ups
60 Sec Front Plank

WOD
3 Rounds
2 Minute Row for Calories
2 Minute Max Empty Bar Strict Press
2 Minute Rest

———

Thursday June 13, 2019

CROSSFIT
WARMUP:
10 Band Aparts
10 Banded "No Money"
10 Single Arm High Pulls (each)
10 PVC Pass Throughs
10 PVC Snatch Balance
10 Ring Swings
15 Sec Top & Bottom of the Dip Hold (Ring or Bar)

STRENGTH:
3x8 Powell Raise (each)
3x8 Knee Up External Rotation (each)

(Perform powell raise with each arm before switching to ext rotation)


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


EMOM 16
A: 3 Power Snatches (50-60%) + 3 Ring Muscle Ups
B: REST
C: 1-5 Rope Climbs
D: REST


INTENT:
The bench press has been in our program for the last 5-6 weeks. Last week we dropped our rep count from 5 in a set to 3. This week we are not benching but rather training the muscles that will support the bench press movement. You have done the knee up external rotation for the past few weeks and have felt to difficulty of it. We will be doing these along with the powell raise, another tough accessory movement that is a contributor to stronger and healthier joints. Then your coach will lead you through some empty bat drills. The muscle snatch is added to the drills to promote bar path and bar speed. We want to be fast as we lock up overhead. The workout is emom style. Three power snatches (singles or TnG) plus 3 ring muscle ups; both movement are in the same minute. If we need to modify the volume of muscle ups, that's ok. If we don't have muscle ups, the movement we will sub is strict dips. There is a minute rest following this, then performing 1-5 rope climbs in the 3rd minute. This range of reps is due to the fact that there is a range of skill level with this movement. Reading this, you should know the number you will be shooting for. Today we are training strength, power, speed, stamina, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP:
3 Sets
10 Band Aparts
10 Banded "No Money"
10 Knee Up External Rotations
10 KB Windmill (each)
10 Single Arm Ring Row (each)
200m Run

Rope Climb Technique & Practice
2 Minute Seated Footwork Drills
2 Minute Bar Hang Rope Drill
- Practice on Rope


WOD
AMRAP 14
20 Alt DB Snatches
20m OH Walking Lunge
2 Rope Climbs
200m Run

———

Friday June 14, 2019

5:15am Start Today!

CROSSFIT
WARMUP:
10m March
10m A-Step
10m Alt Straight Leg Swings
10m A-Step
400m Run

2 Sets
10 Groiners
10 Single Arm High Pulls (each)
10 Samson Lunges
10 Sec Top & Bottom of the Push-Up Hold


ENGINE WOD (T)
AMPRAP 16
10 Strict Pull-Ups
15 Push-Ups
20 Lunges
400m Run

- Rest 8 Minutes -

AMPRAP 16
10 Strict Pull-Ups
15 Push-Ups
20 Lunges
400m Run


**Prerequisite for Vest Option**
- 6 Unbroken Strict Pull-Ups w/ vest
- 12 Unbroken Push-Ups w/ vest


INTENT:
Today's workout is an engine style and all body weight. Just like we asked of you last week to keep even splits, we are looking for your score from the first 16 min amrap to be within 5 reps of the second 16 min amrap. This means understand YOUR pace. There were a few athletes who got caught up in someone else's pace last week and it ended up hurting their splits. There is an 8 minute rest between to regroup, recover and get ready to repeat for the second amrap. As more and more athletes are becoming interested in training with a vest, we will offer more vest optional wods. That being said, we want it to be safe and appropriate. This workout is not intended to leave you flat on your back and gasping for air when each 16 min clock is up. Those who wear a vest today can perform multiple rounds of this wod unbroken with out a vest and can perform the prerequisite number of reps unbroken with a vest unbroken. During the 8 minute rest, the only place you should sit it on a bike to move the legs if you choose to. Otherwise, walk around. And if you have a vest on, leave it on during the 8 minute rest. Today we are training strength, coordination, stamina, endurance, balance and agility.

———

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.

———



———

Saturday June 15, 2019

WARMUP:
400m Run
2 Minute Row
1 Minute Ski
1 Minute Bike

Alternate for 16 Rounds of Tabata
A: Bar Hang (Pronated or Supinated)
B: Plate Taps (no tens)
C: Push-up Position Plate Taps
D: Plate Ground to Overhead


WOD
1000m Row, Ski (or 2k Bike)
800m Run
60 Sit-Ups
40 Single Arm Push Press (each arm)
20 Single Arm Front Rack Lunge (each arm)

———

Sunday June 16, 2019

WARMUP:
2 Sets
10 Inchworms Push-Ups
10 Quadraped Straight Leg Groiners
10 Kossaks
10 Single Arm High Pulls
10 Beat Swings
10 Pause Wall Balls
2 Minute Heels Down Row


PARTNER WOD
"Two Girls, One Boat"
3K Row
150 Wall Balls (20/14)
90 Pull-Ups