Programming for July 8th through July 14, 2019

Athlete: Joe Masone Photo: @supercleary

Athlete: Joe Masone
Photo: @supercleary

REMINDER:
Please allow yourself enough time to get yourself to the gym and be on time for class. Last week, there were an overwhelming number of members strolling in 4, 5, 10, 11 minutes late to class. This in turn disrupts the flow of class and can be a distraction to the other members as well as the coach. Thank you.


Our Gymnastics Specialty Class begins this week and will run Tuesday & Saturday mornings at 7am.
Coaches Kait & Amanda will be leading this program for 8 weeks. The Tuesday and Saturday classes will be similar so that those who are only able to make the class once a week can get the full program. Those who will be attending both sessions each week will get the additional practice and will progress faster.
The program is $199 for members and $250 for non-members.

AMP3D Student Athlete Summer Program is set to start this week.
If you or someone you know has kids who would benefit and enjoy this program,
contact Coach Kyle immediately at KYLE@CROSSFITISLANDPARK.COM


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Monday July 8, 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 Box Step Ups
10 Groiners
10 Single Arm High Pulls
10 Beat Swings

10 Minute Clock
400m Sprint Repeats
- rest as long as it took to run-
(You should get 3-4 rounds)

STRENGTH: Front Rack Step Up [week 5]
3x10 (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)
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WOD (T)
EMOM 14
Odd: 7 Pull-Ups + 7 Box Jumps
Even: 30 Sec of Sit-Ups




INTENT:
Coming off the holiday weekend, we had 4 heroes in 4 days. They all had a different stimulus. Some of us did participate in all four. Make sure you get a rest day in soon. Doing these workouts (and possibly on your normal rest day) along with the extracurricular activities of the weekend, will take a big toll on you. Be smart. We start off today with our newer running warmup and into some 400m sprint repeats. You can use either 400m mark (left or right) and we want to you keep your eye on the clock to rest the same time it takes to run. This is done in a 10 minute window. Some of you will get 4 rounds and some may get 3. We have only 3 rounds for the step ups this week. Make sure you are challenging yourself on these. This unilateral strength benefits your squat, clean, snatch, jumping, running and so much more. For today's workout, we have an emom. The goal is about 30 sec of work and 30 seconds of rest for the entire emom. This means if you need to modify the pull-up/box jump numbers, do so. This workout is not meant to wipe you out. Today we are training strength, power, speed, balance, coordination, flexibility, accuracy, stamina and agility.

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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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Tuesday July 9, 2019

CROSSFIT

WARMUP:
2 Sets
10 Downward Dog Alt Toe Touches
10m Spiderman Crawl
10m Samson Lunges
10 Alt Top Down Press (5 each)
20 Sec Handstand Hold
20 Sec Supinated Hang

STRENGTH: Strict Press
Build to a 1RM in 16 Minutes


Empty Bar Clean Warmup with Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Jerk

WOD (T) - 12 Minute Cap
15 Clean & Jerks (50%)
30 Strict HSPU
15 Clean & Jerks


*The barbell should be cycled for 5+ Reps*



INTENT:
We have been working on the strict press with a 3001 tempo for about 10 weeks. We first worked on sets of 10 and moved to 6's and 4's. Today we are working up to a 1RM in 16 minutes. We will then use this number to continue strict press strength using Wendler 531. We will also be using this strength cycle for our deadlift, bench and back squat. After the strict press, the shoulders will be warm as we prepare to hit the workout. This will be a fun workout. We want to be able to cycle the bar a bit for the clean and jerks. The second set of 15 will feel different from the first set. Those strict hspu will be taxing. If we do not have strict hspu, our first modification option will be the pike hspu. Your coaches will go over the correct positioning for these. If having your feet up on a box is too difficult, your can pike from the floor, or off a couple plates. Today we are training strength, power, stamina, balance, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
1 Minute Bike
1 Minute Row
10 Downward Dog Alt Toe Touches
10m Spiderman Crawl
10m Samson Lunges
10 SA DB Hang C&J (each)
20 Sec Handstand Hold
20 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)
Every 4 Minutes for 5 Rounds
12/8 Calorie Bike
12 SA DB Hang C&J (6 each)
12/8 Calorie Row

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Wednesday July 10, 2019

CROSSFIT

WARMUP:
2 Sets
2 Minute Heels Row
30 Pogo Hops
10 Pause Wall Balls
10 Beat Swings (ttb focus)
10 RKB Swings
10 Staggered Stance Good Mornings


STRENGTH: DEADLIFT 531 (week 1)
5 @ 65%
5 @ 75%
5-10 @85%

WOD (T) -
AMRAP 12
1000m Row
100 Double Unders
In time remaining, AMRAP:
10 Wall Balls (20/14)
10 Toes to Bar




INTENT:
As stated in yesterday's intent, we will be using 531 for our strength in four lifts. The deadlift is today. Your coaches may know if a movement like deadlift will only put you on the sidelines. If he or she isn't aware of your aches, pains or injuries, please let them know before class. We can modify the range of motion of change the movement to still get you stronger. The workout is an amrap that starts with a 1000m row and 100 double unders. In the remaining time, you will move through sets of 10 wall balls and 10 toes to bar staying unbroken on those wall balls every single round. If you go unbroken on the double unders, that will leave you in about the 7-8 minute range for the couplet. Today we are training strength, power, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
2 Minute Heels Row
30 Pogo Hops
10 Pause Wall Balls
10 Beat Swings (ttb focus)
10 RKB Swings
10 Staggered Stance Good Mornings


2 Sets
100m Single Arm Farmer Carry
- 3 Suitcase DL every 10m
(60 Second Plank after each round)


WOD
AMRAP 12
1000m Row
100 Double Unders
In time remaining, AMRAP:
10 Wall Balls (20/14)
10 Toes to Bar

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Thursday July 11, 2019

5AM START TODAY

CROSSFIT
WARMUP:
10m March
10m A-Step
10m Alt Straight Leg Swings
10m High Knees
300m Run
1 Minute Ski
1 Minute Bike
1 Minute Row


ENGINE WOD (T)
AMPRAP 20
5 Minute Ski (30-35 SPM)
300m Run
5 Minute Bike (Manageable RPM)
300m Run
5 Minute Row (20-25 SPM)
300m Run

- rest 10 minutes -

REPEAT AMPRAP 20


INTENT:
We have a long engine wod today. Please, please make sure you are on time. This wod is starting 8-10 minutes into class. There is zero room for bathroom breaks. Use the restroom before class or during the 10 minute break. Our goal for this workout is to move extremely well throughout the 20 minutes. Keep a mental note of the meters or calories you record on the machines so that you can work to match those numbers when we repeat the 20 minutes after the break. The goal is not to sprint. We want the pace to be one you could maintain if you were to stay on there for an hour. Keeping to spm in the suggested range will help that pace. Have fun!. Today we are training endurance, stamina, balance and coordination.

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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 July 12, 2019

CROSSFIT
WARMUP:
2 Sets
10 Band Aparts
10 Banded No Money
10 Band Pass Throughs
10 Hang Db Snatches (each)
10 Push-Ups
10 Beat Swings or Ring Swings

STRENGTH: BENCH 531 (week 1)
5 @ 65%
5 @ 75%
5-10 @85%


WOD (T)
40 Burpees
30 Hang Power Snatches (95/65)
20 Bar or Ring Muscle Ups


**Modify MU to either 30 Strict Pull-Ups or 30 Strict Dips**


INTENT:
The bench press is the second strength movement we will start on 531 this week. The squat and strict press will be paired in the same week together as well. Make sure you have a spotter on the last set. The workout is a chipper starting with 40 burpees. These are regular burpees. If you have space and choose to so bar facing burpees, go for it. They will slow your time down since they do have more movement in them. The hang power snatches should be done at a weight you can cycle 10+ reps in a row. The 30 reps should be done in about 3 sets. Having the bar come from the hang indicated the sets should be larger. Last week we had 30 snatches from the floor and members were doing them in sets of 3-5. That is fine from the floor. Let's be smart when choosing the weight for the hang power snatches today. The last movement is muscle ups. It is the athlete's choice today to go bar or ring. This gives more members opportunity to do muscle ups as more have bar than ring. Keep in mind, the "30 muscle ups for time" on the leaderboard is coming this summer. Those are on the rings. Please see the noted modifications if you will not be doing muscle ups. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, agility and flexibility.

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FITNESS
WARMUP:
3 Sets
10 Band Aparts
10 Banded No Money
10 SA High Pulls
10 Push-Ups
10 Beat Swings
10 Knee Up External Rotation (each)
10 Groiners

WOD
400m Run
40 Burpees
400m Run
40 Alt DB Snatches
400m Run
40 Pull-Ups

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Saturday July 13, 2019

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

Then,
30 Sec Ski
20 Groiners
10 Single Arm High Pulls (each)
10 Beat Swings
10 Empty Bar Thrusters


PARTNER WOD
"I Go You Go" 4 Rounds each
10/7 Calorie Ski
10 Thrusters (95/65)

- rest 5 minutes -

"I Go You Go" 4 Rounds each
200m Run
10 Pull-Ups

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Sunday July 14, 2019

There is no open gym at 11am today.
Weightlifting class is at 11am.

WARMUP:
Teams of 3
Relay for 4 Rounds each
15 Sec Bike (90%)
2 Sandbag Cleans


WOD
EMOM 25
A: 15/10 Calorie Bike (45 sec max)
B: 20 Sec Battle Rope
C: 20 Sec L-Hang or L-Sit
D: 30 Sec Burpee Wall Overs
E: REST