Programming for July 15th through July 21, 2019

Athlete: Erica Stockman Photo: @rjmoloney

Athlete: Erica Stockman
Photo: @rjmoloney

Congratulations to Dr. Jeremy Todd & Dr. Anita Gulic on there 3rd child being born last week.
Harlow Danielle Todd was born 7lbs, 10 oz. Her big brother and sister were excited to finally meet her.


Our Beach WOD this summer is scheduled for August 11th. The location is still TBA.

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Monday July 15, 2019

CROSSFIT
WARMUP:
2 Minute Bike or 400m Run
20 Groiners
10 Quadraped Groiners (each)
10 Single Arm High Pulls (each)
10 Pause Air Squats
10 Bottom Half Burpees
10 Ring Swings or Beat Swings

STRENGTH: Back Squat Test
0:00-15:00
Build to a 1RM for the day

15:00-25:00
REST

At the 25:00 mark:
Max Effort at 85%

WOD (T)
AMRAP 10
400m Run
40 Single Arm OHS (Modify to Waiter Squat)
20 Muscle Ups [Bar or Ring] (Modify to C2B or Pull-Ups)
In time remaining, perform as many burpees as possible.


INTENT:
We are building to a 1RM back squat today. This is usually a very well attended day. The squat is the main focus for the day. You will have 15 minutes to build to a 1RM for the day. This number will be used for our 531 cycle this starting next week. After 15 minutes is up, you have a mandatory 10 minute rest before performing max effort at 85%. This is a test for high vs low neuro-muscular efficiency. The workout may look a little similar to last Friday's. This is a 10 minute amrap. There is no guarantee to finish one round through. If you did bar muscle ups last week, do ring muscle ups today and vice versa. The single arm ohs is definitely a challenging movement. If you are not able to perform these for at least 5 reps before switching arms, opt for the waiter squat. For the bar muscle ups, we are looking for consistency here as well. If you are performing singles and they are consistent and crisp, great. We are not using boxes to do muscle ups or doing jumping muscle ups. Instead, let's do pull-ups today. I want as many athletes as possible to get to the burpees. Today we are training strength, power, balance, coordination, accuracy, stamina and flexibility.

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FITNESS
2 Minute Bike
300m Run
10 Groiners
10 Quadraped Groiners (each)
10 Pause Air Squats
10 Bottom Half Burpees

STRENGTH: Back Squat or Step Ups
3x10 (increasing weight)


WOD
AMRAP 14
14 Burpees
14 Goblet Lunges
300m Run

———

Tuesday July 16, 2019
CROSSFIT

WARMUP:
1 Minute Ski
400m Run
100m OH Plate Walk
20 Downward Dog Alt Toe Touches
20 Sec Handstand Hold
20 Sec Supinated Hang


15 Minutes
STRENGTH: Strict Press (531 starts next week)
3 Sets (first set with empty bar)
2 Minute Overhead Hold
- every 10 seconds, perform 1 strict press -

(rest 3 minutes between sets)


Empty Bar Clean Warmup with Coach
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Power Clean

WOD (T) -
Every 2 Minutes for 20 Minutes
40% Reps Strict Handstand Push-Up
2 Power Cleans (70-80%)

[40% S-HSPU is percentage of your max set of S-HSPU]
[For Example: Max set = 20 reps ---------> 40% = 8 reps ]


INTENT:
We worked upto a 1RM strict press last week. If you were not in class last week, you can work upto a heavy single today. Our strict press cycle will begin next week with the squats. Today, our presses will be a lot more challenging than they may look on paper. The first of 3 sets will be with the empty bar. Start with the bar overhead, face the clock and every 10 seconds, perform 1 strict press. The overhead position will be challenged big time during this. After this, the s-hspu in the workout will be a lot harder. We are using the max hspu number for the wod and working on hitting consistent sets at 40% of your max unbroken number. After each set of hspu, you have 2 heavy power cleans. These are intended to be done as singles. The should be at least a minute of rest after each set. Today we are training strength, power, speed, stamina, balance, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
1 Minute Ski
20 Downward Dog Alt Toe Touches
10 Double DB Hang Snatch (each)
30 Sec Supinated Hang

2 Sets
10 Right Arm Strict Press
Directly into 100m Right Arm OH Carry
10 Left Arm Strict Press
Directly into 100m Left Arm OH Carry


WOD (T)
5 Rounds
AMRAP 2
150m Ski
MAX Devils Press
- rest 2 minutes

———

Wednesday July 17, 2019

5AM Start Today

CROSSFIT

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
10 Step-Ups (Jumps Round 2)
10 Wall Balls

ENGINE WOD (T)
AMPRAP 20
600m Run
25 Zombie Sit-Ups
25 Wall Balls (20/14)
25 Box Jumps w/ Step Down (24/20)

- rest 10 minutes -

REPEAT AMPRAP 20


INTENT:
This engine workout is the same set up as last week. You may notice the movements are preparing you for the girl benchmark wod "Kelly" which will be in the program soon. There are a few things to look at when doing this workout. How long does each piece take you? How much intensity is involved for each piece? We want you to move unbroken through each portion of the workout. Everyone should get 2+ rounds in 20 minutes. Since it is an amPrap, we want the wall balls unbroken every single round. This means swallowing ego and choosing a lighter ball or lower target if need be. There is no rebounding on the box jumps, so stay close to the box while stepping down and keep a good rhythm. Walk 150-200m during the start of the 10 minute rest. You will have plenty of time to regroup before the second 20 minute clock. Today we are training endurance, stamina, strength, balance, coordination 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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Thursday July 18, 2019

CROSSFIT

WARMUP:
2 Minute Heels Row
10 Inchworm Push-Ups
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Heavy RKB Swings
10 Staggered Stance Good Mornings


STRENGTH: DEADLIFT 531 (week 2)
Percentages are based off 90% of your 1RM

3 @ 70%
3 @ 80%
3-6 @ 90%


[FITNESS: 4x10 Romanian Deadlift (focus on form)]


WOD (T)
Every 4 Minutes for 4 Rounds
15/10 Calorie Row
60 Double Unders
15 RKB Swings (70/53)

Post Wod
Accumulate 20-30 Low Ring Hamstring Curls


INTENT:
The deadlifts are in the second week of Wendler 531 and they are getting heavy. Remember that our "working 1RM" is actually our 90%. Use a clean grip (even hook grip) as ling as you can before needing to use a mixed grip. This will be beneficial to your olympic lifts. The workout is an interval that will really depend on your double unders. You want to get at least a minute rest. To modify the double unders, we can reduce the volume of them or do single unders. There is a lot of hamstring work today. We have the deadlifts, row, kb swings and the post wod work of low ring hamstring curls. We are training strength, power, speed, stamina, flexibility, accuracy, coordination and balance.

———

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.

———

Friday July 19, 2019

CROSSFIT
WARMUP:
2 Sets
10m March
10m A-Step
10m Alt Straight Leg Swings
10m High Knees
200m Run
Then,
10 SA Hang DB Snatch (each)
10 Beat Swings
10 Pause Push-Ups

STRENGTH: BENCH 531 (week 2)
Percentages are based off of 90% of your 1RM
3 @ 70%
3 @ 80%
3-6 @ 90%


WOD (T) - 18 Minute Cap
2 Rounds
30 Toes to Bar
200m Run
30 DB Alt Snatches
200m Run
30 Pull-Ups (c2b if you have)
200m Run


INTENT:
Just like the deadlifts, the bench press is also in week 2. These will be paired together and beginning next week the back squat and strict press will be paired as well. Make sure you have a spotter for your 80 and 90%. The workouts is a cardio based one. There is a 200m run after each movement (6 total 200s). We want to be able to move through the toes to bar and pull-ups in sets of at least 5. This will allow you opportunity to finish the workout under the time cap. The db snatches should be done in 1-2 sets. If you are not comfortable transferring the db in the air, try it during warmups and make an effort to work on it. It is way more efficient. Today we are training strength, power, speed, stamina, endurance, balance, agility, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
3 Sets
100m Single Arm Farmer Carry (each) [use DBs]
20 Push-Ups
10 SA High Pulls (each)
10 Beat Swings
10 KB Windmill (5 each)


PARTNER WOD
60 Calorie Bike
60 Alt DB Snatches
60 Toes to Bar
600m Run Together
60 Toes to Bar
60 Alt DB Snatches
60 Calorie Bike

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Saturday July 20, 2019

WARMUP:
2 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog back to the start

2 Rounds
10/7 Calorie Row Sprint
10 Jumping Lunges
10 Single Arm Push Press (each)
10 Fast Burpees
- rest 2 minutes between rounds -


PARTNER WOD
"I Go You Go" 4 Rounds each
10/7 Calorie Row
10 Lateral Burpees over the Rower

- rest 5 minutes -

"I Go You Go" 4 Rounds each
200m Run
10 Plate Ground to Overhead
10 Plate OH Lunges
20 Plate Taps

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Sunday July 21, 2019

WARMUP:
2 sets
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog back to the start
400m (70%) after set 2

2 Sets
50m Single Arm OH Carry (each)
30 Sec Bar Hang

12 Minutes
400m Run Sprint Repeats
(work:rest = 1:1)

WOD
100 Strict Press (75/55)
Every time you break, perform:
30 Sec Bar Hang
30 Sit-Ups
30 Sec Front Plank

**You should be able to hit about 20-25 unbroken fresh**