Programming for July 22nd through July 28, 2019

Athlete: Ed Suhovsky

Athlete: Ed Suhovsky

This upcoming Sunday is the last Weightlifting class (11am) of the current program with Coach Steve Swistak.

Later this week, we will have CrossFit Island Park beach towels and gym towels available for purchase.

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Monday July 22, 2019

CROSSFIT
WARMUP:
Teams of 3
60 Calorie Ski
60 Calorie Bike

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats
10 Beat Swings (ttb focus)

STRENGTH: Back Squat (531 Week 1)
Percentages are based off 90% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


PARTNER WOD (T)
40-30-20-10
Calories (Alt Ski & Bike each round)
Front Squats (115/75)
Toes to Bar


(If there are enough ski ergs, use them the entire workout)


INTENT:
Back squats start the week and you all should be used to the percentages of this cycle by now as we have had 2 weeks of them with the deadlifts and bench. The strict press will also be starting later this week. Remember to go off 90% of your 1RM. The app Wendler Log 531 does all the math for you if you want to make things easier. We have a partner wod to start the week. I figured coming off a very hot weekend that was full of challenging workouts and possibly enjoying ourselves at the beach or elsewhere. This however is not a walk in the park workout. This one will challenge you as a team big time. Coach Kyle and I tested this one and pushed the pace. If the class size allows for every pair to use the ski ergs the entire workout, do that. The weight of the front squats should be something that can be done in sets of 10. We want to also be able to knock out decent sets (5 minimum in a row) on the toes to bar. This is definitely a fun one! Today we are training strength, power, stamina, balance, coordination, agility, accuracy and flexibility.

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FITNESS
Teams of 3
60 Calorie Ski
60 Calorie Bike

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats
10 Beat Swings (ttb focus)

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


WOD
PARTNER WOD
40-30-20-10
Calories (Alt Ski and Bike)
Double DB Squats
Toes to Bar

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Tuesday July 23, 2019

CROSSFIT
WARMUP:
3 Sets
15 Single Arm High Pulls (each)
15 Sec Top & Bottom of the Dip Hold
10 Beat Swings or Ring Swings
100m Single Arm Overhead Carry (50m each)
10 Groiners
20 Sec PVC OHS Hold
10 PVC Snatch Drops


Empty Bar Snatch Warmup with Coach
1x5 Above the Knee Jumps
1x5 Above the Knee High Pulls
1x5 Above the Knee Power Snatch

1x5 Snatch Balance

1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Power Snatch

8 Minutes:
Warmup up to something slighty higher than your last working weight.

WOD (T) -
E2MOM 20
1-5 Muscle Ups
2 Power Snatches (70-80%)

Modify Muscle Ups to:
Strict Dips or Strict C2B Chin-Ups


INTENT:
Last week's E2MOM was a great training day and lots of fun. We are doing it again with different pairing of gymnastics and weightlifting movements. We will have an extended warmup before spending time drilling the empty bar snatches. You will have time to hit some heavier snatches before the E2MOM starts. Go as high as 85% while warming up the snatch. We want to be very consistent and hit crisp reps during the 20 minute clock. You have a total of 20 heavy snatches. Make sure we stay aggressive and finish each rep strong. Today we are training strength, power, speed, stamina, flexibility, balance, accuracy and coordination.

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FITNESS
WARMUP:
2 Sets
1 Minute Ski or Bike
10 Inchworms
10 SA High Pulls (each)
30 Sec Supinated Hang

2 Sets
2 Minute Barbell Overhead Hold
- Every 10 seconds, perform 1 strict press
(rest 3 minutes after each round)


WOD (T)
5 Rounds
10 DB Snatches
10m DB OH Lunge
10 Pull-Ups
10m DB OH Lunge

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Wednesday July 24, 2019

5AM START TODAY

CROSSFIT
WARMUP:
2 Minute Heels Down Row
2 Minute Bike
10 Sciatic Nerve Floss (each)
10 Bottom Half Burpees
10 RKB Swings


ENGINE WOD (T)
0:00-6:00
Bike for Calories
6:00-10 AmPrap
12 Russian KB Swings (70/53)
12 Burpees
10:00-16:00Row for Calories
16:00-20:00
AmPrap (pick up where you left off)
12 Russian KB Swings (70/53)
12 Burpees

- 10 minute rest -

REPEAT 20 MINUTES


INTENT:
Another edition of 20 minutes on, 10 minutes rest, 20 minutes on again. This time the layout is a little different. You will start on either the row or bike for 6 minute and go directly into a 4 min amprap of swings and burpees. The reason why it is not AMRAP is because we want to move well but not burn out. Once the 10 minute mark hits, move to the row or bike (whichever one you did not start with) and go for 6 minutes collecting as many calories as you can holding a manageable pace. Then pick up where you left off on the kb and burpee amprap. We are looking to repeat our results from one 20 minute clock to the next. Today we are training strength, power, stamina, endurance, balance, coordination, agility 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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Thursday July 25, 2019

CROSSFIT

WARMUP:
2 Minute Ski or Bike or 400m Run
10 Inchworm Push-Ups
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Band Aparts
10 Staggered Stance Good Mornings


STRENGTH: BENCH 531 (week 3)
Percentages are based off of 90% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


STRENGTH: DEADLIFT 531 (week 3)
Percentages are based off 90% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


10 Minute Clock
Option A
Leaderboard Opportunity (must be judged)
Max Unbroken Set of Double Unders

Option B
10 Minutes to practice double unders


INTENT:
After yesterday's long engine wod, we have mostly strength today. It's week 3 of Wendler for these two lifts today. If you are not feeling your best, sticking with 1 rep at the 95% set is best bet. This also goes for if you missed last week. Be smart about how you approach your sets. Take time to hit your warmup sets as well. You will have about 18 minutes for each lift. Afterwards, there is a 10 minute clock for double unders. You either have the opportunity to practice your skill or an shot at the leaderboard for max unbroken reps. Someone must judge the max unbroken reps if you want to get on the leaderboard. This is one of the trickiest movements to count because you must stay focused. Today we are training strength, power, speed, stamina, flexibility, coordination, balance and accuracy.

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FITNESS
WARMUP:
Running Drills with Coach
- Seated Arm Swings
- 2x10m March
- 2x10m Frozen March
- 2x10m A-Step
- Knee Drive (use the rig)

10 Sciatic Nerve Floss (each)
10 Single Leg RDL (no weight)
10m Walking KB Deadlifts
1 Minute Plank (each way)


STRENGTH:
Superset:
4x10 Romanian Deadlifts
4x200m Sprint
-rest 2 minutes-

WOD
5 Rounds
1 Minute on - 2 Minutes off
20 Sec Battle Rope
Max Ball Slams

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Friday July 26, 2019

CROSSFIT

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
400m Run
100m OH Plate Walk
20 Downward Dog Alt Toe Touches
20 Sec Handstand Hold
20 Sec Supinated Hang


STRENGTH: Strict Press (531 Week 1)
Percentages are based off 90% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


WOD (T) -
AMRAP 15
400m Run
40% of Max Strict Handstand Push-Up
10 Hang Power Cleans (50% of PC)


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


INTENT:
As stated earlier in the week, the strict press cycle begins the same numbers at the back squats. There is no tempo or pause prescribed for this. However, we want to own the movement and control our barbells. For the workout, the amrap has the same number of strict hspu each round as the E2MOM last week. This time it is off a 400m run and into a set of hang power cleans. The cleans are ideally a weight that can be done unbroken, maybe needing 2 sets. The HSPU rep count will be different for everyone but should create a similar stimulus for everyone. Today we are training strength, power, speed, accuracy, coordination, balance, endurance, stamina and flexibility.

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FITNESS
WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
400m Run
100m OH Plate Walk
20 Downward Dog Alt Toe Touches
30 Sec Supinated Hang
30 Sec Kneeling Butt to Heel
30 Pogo Hops

WOD
AMRAP 20
400m Run
40 Double Unders
14 SA Squat Clean Thrusters (7 each)

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Saturday July 27, 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 Bike Sprint
10 Single Arm High Pulls (each)
10 Beat Swings
10 V-Ups or Lemon Squeezes
- rest 2 minutes between rounds -


PARTNER WOD
"I Go You Go" 4 Rounds each
10/7 Calorie Bike
2 Rope Climbs

- rest 5 minutes -

"I Go You Go" 4 Rounds each
200m Run
10 Toes to Bar

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Sunday July 28, 2019

WARMUP:
Accumulate the following in 20 Minutes
3 Minute Hollow Body
3 Minute Bar Hang
3 Minutes Plank
3 Minute Squat Hold

***Challenge: Can you complete any unbroken?***

**Med Ball Clean Review**

PARTNER WOD
AMRAP 24
P1: 200m Single Arm Carry (any style)
P2: AMRAP the following:
10 Box Jumps (24/20)
10 Med Ball Cleans (20/14)