Programming for August 19th through August 25, 2019

Athlete: Tom Bailey

Athlete: Tom Bailey




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Monday August 19, 2019

CROSSFIT
WARMUP:
2 Sets
10 Groiners
10 Single Arm Thrusters (5 each)
10 Alt Step Ups
10 Bottom Half Burpees
5 Box Jump Overs

STRENGTH: Back Squat (531 Week 5)
Percentages are based off 93% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


WOD (T) - 12 Minute Cap
1-2-3-4-5-6-7-8-9-10
DB Thrusters
Burpee Box Jump Overs (24/20)


INTENT:
The back squats get heavier again this week. As we enter week 5 of squats, keep the focus we had last week during the deload. Treat the empty bar and warmup sets like you treat the 85%. Stand up every single rep strong and remain braced through your midline. Remember just like the deadlifts and bench, we are going off of 93% now. Onto the workout. I have been waiting to use this workout for months. It has a similar look to 18.2 which was db squats and bar facing burpees. This one will take a little longer as the range of motion is greater on both movements. There is a 12 minute time cap, so choose your db weight wisely. Consider this your first Open Prep workout of the new season. Today we are training strength, power, speed, stamina, coordination, balance, agility and accuracy.

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FITNESS
WAMRUP:
2 Sets
10 Groiners
10 Single Arm Thrusters (5 each)
10 Alt Step Ups
10 Bottom Half Burpees
5 Box Jump Overs
10 Step Ups (each leg)

STRENGTH: Back Squats
4x10 Building to a HEAVY 10 Rep

WOD (T) - 12 Minute Cap
1-2-3-4-5-6-7-8-9-10
DB Thrusters
Burpee Box Jump Overs (24/20)

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Tuesday August 20, 2019

CROSSFIT
WARMUP:
20 Alt Down Dog Toe Touches
30 Sec Kneeling Butt to Heel
30 Pogo Hops
20 Alt Top Down Press
20 Sec HS Hold

16 Minutes
STRENGTH: Strict Press (531 Week 5)
Percentages are based off 93% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


12 Minutes
STRENGTH: Strict Handstand Push-Ups
1 MAX Rep Set of Strict HSPU
- rest 2 minutes -

2 Unbroken Sets @33%
(rest as needed between each set)

What if I don't have them or can't do that many in a row?
Practice Kick Ups, S-HSPU, Pike HSPU or Wall Walks


WOD (T)
2 Rounds
150 Double Unders
300m Single Arm Carry


INTENT:
We have a double strength today plus a workout. The strict press also enters week 5 and we want to follow along the same guidelines as the back squats. Lets take the good habits we practiced in deload week and apply them with heavier weights. The second strength is a re-test of max unbroken strict hspu from back in the spring. We did this not long after the 2019 Open and have been practicing a lot. You can bet we will retest that Open wod in the coming weeks. After you hit your max unbroken set, you'll hit two more smaller sets just to get some volume in. For those who don't have s-hspu, there is no z-press today. We are going to get more comfortable inverted in some way. Lastly, the workout is very simple and straight forward. Double unders and single arm carry for two rounds. You can switch arms as needed on the carry. This is intended to be about a 10 minute workout. Today we are training strength, power, speed, balance, coordination, flexibility, accuracy and stamina.

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FITNESS
WARMUP:
10m March
10m A-Step
10m Alt Straight Leg Swings
10m A-Step
300m Run
20 Alt Down Dog Toe Touches
30 Sec Kneeling Butt to Heel
30 Pogo Hops
20 Alt Top Down Press
20 Sec HS Hold

2 Sets
100m Single Arm Overhead Carry (each)
- 3 Strict Press every 10m -

WOD (T)
3 Rounds
100 Double Unders or Singles
200m Single Arm Carry (any style)
300m Run

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Wednesday August 21, 2019

CROSSFIT

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
800m Run
10 Inchworms
10 Sciatic Nerve Floss
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings

STRENGTH: Deadlift (531 Week 7)
Percentages are based off 93% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


WOD (T) -
800m Run
-
21-15-9
Deadlifts (45-50%)
DB Step Ups
-
800m Run



INTENT:
We have a grippy one today. We are at the heaviest week of 531 for deadlifts thus far. Make sure you have the correct weights calculated and take enough rest in between sets. If you are not feeling 100% or you have any nagging pains or injuries, make sure to let your coaches know. They will help give you alternatives to any movements. We want to avoid risking injury when we see the signs of high risk. From the strength comes the workout and we still have the deadlift. The weight is the same as our deadlift workout last week. We still have running in it. This time were have 800m to start and finish the wod. The wrench thrown into the mix is double db step ups. Your grip will be taxed big time. This means be smart how your may break up your reps on the deadlifts. We want to be able to hit the deadlifts in 2 sets each round and perhaps about the same for the step ups. Have fun with this one. Today we are training strength, power, speed, endurance, stamina, balance, coordination and accuracy.

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FITNESS
WARMUP:
3 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run

2 Sets
10 Inchworms
10 Sciatic Nerve Floss
10 Single Leg RDL (no weight)
10 PVC Staggered Stance Good Mornings (each)


WOD
200m Run
20 Double KB Deadlifts
20 Box Jump Overs
400m Run
40 Suitcase DL (20 each)
40 Box Jumps
600m Run
60 RKB Swings
60 Box Step Ups

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Thursday August 22, 2019

5:15am Start Today

CROSSFIT
WARMUP:
Row Technique w/ Coach

Then,
5 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
10 Toe Touches
10 Beat Swings
15 Single Arm High Pulls (each)

Complete within a 12 Minute Clock
(Not For Time)
50 Abmat Sit-Ups
40 Zombie or GHD Sit-Ups
30 V-Ups or Lemon Squeezes
20 Toes to Bar
10 Side Plank Hip Raises (each side)


WOD (T) -
4 Rounds
AMRAP 3
20 Calorie Ski, Bike or Row
20 Pull-Ups (c2b if you have)

- Rest 3 Minutes -


INTENT:
We will start the class with our rowing technique led by the coach. We will have the same focus as last week and the week before. We want to work on recruiting the hamstrings and staying under tension. For those of you who were in yesterday, the hamstrings will already be feeling it. After the row technique and warmup, we have a ton of core specific work to get done in a 12 minute time domain. If this volume may be too much for you today, we can cut it down a bit. Speak with your coaches about your options. Then, our wod is interval style using any of the 3 machines. If you were to ask which one would I suggest, I would say options being 1 - rower, 2 - bike and 3 - ski. Stick with the same machine for every round. We want to be able to compare rounds and it's inaccurate if we use different machines. Today, we are training strength, power, speed, flexibility, balance, coordination, accuracy and stamina.

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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 August 23, 2019

CROSSFIT
WARMUP:
100m Overhead Plate Walk
10 Band Aparts
10 Banded No Money
10 Perfect Push-Ups
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Drops

STRENGTH: Bench Press (531 Week 7)
Percentages are based off 93% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


Empty Bar Clean & Snatch Warmup w/ Coach
1x5 Above the Knee High Pulls (snatch grip)
1x5 Above the Knee Power Snatch
1x5 Above the Knee Squat Snatch
-
1x5 Above the Knee Power Clean & Jerk
1x5 Above the Knee Squat Clean & Jerk

WOD (T)
"California Love"
6 Rounds
5 Squat Clean & Jerks (135/95)
5 Bar Facing Burpees

OR

"Summer Humility"
6 Rounds
5 Squat Snatches
5 Bar Facing Burpees (135/95)


INTENT:
We're lifting heavy for bench press and getting a pump going into the weekend. Make sure we set-up the correct way. If you are a shorter athlete and need plates under your feet, set them up so you can drive your feet into them while pressing the weight. For both the 85% and 95%, make sure you have someone spotting you. Before the workout, we will drill both the snatch and clean and jerk with the empty bar. There are two types of cycling when it comes to the barbell. It may be easy to confuse but we are not doing the traditional crossfit barbell cycling today with touch n go reps. We will be cycling reps at moderately heavy weight. This means we are most likely hitting singles and working to keep consistency from one rep to the next. Perhaps hitting a rep every 10-15 seconds. Athletes will have the option between two workouts. The format is the same for both. The only difference is if you want to squat snatch or squat clean and jerk. Either way, the intent is to squat. Therefore, if you are unable to squat snatch, we want you to squat clean and jerk. They may be performed as squat clean thrusters. Coaches Rob & Kyle both tested "Summer Humility" last week. Today we are training strength, power, speed, stamina, balance, flexibility, accuracy and coordination.

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FITNESS
WARMUP:
3 Sets
1 Minute Ski
10 Band Aparts
10 Banded No Money
10 Pass Throughs w/ a band
10 Overhead Band Aparts
10 Perfect Push-Ups
10 Single Arm High Pulls


STRENGTH:
3x12 Alternating Single Arm Bench Press
3x12 Empty Bar Bicep Curls


WOD
AMRAP 12
1 Rope Climb
10 Burpees
20 SA Hang DB Snatches (10 each)
1 Rope Climb
10 Burpees
20 SA Hang C&J (10 each)

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Saturday August 24, 2019

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run
10 Sciatic Nerve Floss (each)
10 Single Leg RDL (each) no weight

90 Sec Front Plank
- rest 60 sec -
90 Sec Right Side Plank
- rest 60 sdec -
90 Sec Left Side Plank


WOD
50-40-30-20-10
RKB Swings
Sit-Ups
400m Run after each set of sit-ups

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Sunday August 25, 2019

WARMUP:
100m Single Arm Farmer Carry (each)
1 Minute Ski
100m Single Arm Waiter Carry (each)
1 Minute Ski
100m Single Arm Overhead Carry (each)


WOD (T)
EMOM 25
A: 20 Sec Battle Rope + 5 Ball Slams
B: 60m Sled Sprint
C: 20 Jumpings Lunges + 20 Plate Taps
D: 15/10 Calorie Ski
E: REST