Programming for September 16th through September 22, 2019

Athlete: Pavlo Bozikis

Athlete: Pavlo Bozikis



Please check out our Q&A with Kristina Kullak, our August Athlete of the Month!


The Fall/Winter Weightlifting Program with Coach Steve Swistak begins this upcoming weekend.
The program runs for 16 weeks with (6) two-hour sessions.
September 22
October 13
November 3
November 24
December 15
January 5

If you are interested, please see a staff member or email info@crossfitislandpark.com ASAP.


OUR BARBELLS FOR BOOBS EVENT IS OCTOBER 4th
We will be having the event Friday Night Lights style.
Check the desk to sign up for a shirt.


THE CROSSFIT OPEN iS A MONTH AWAY
The new format for the CrossFit season has the Open in the Fall going forward. This allows for it to be the first event of the season. All the new sanctioned events will be scheduled after it.
Our In-House sign up sheet is at the front desk now. You have until September 27th to sign up.
The first workout will be announced October 10th.
We have gotten questions if it will be on Saturdays or if we will have Friday Night Lights. Let us know if you prefer one over the other.
Please direct all questions to Coach Rob (Rob@crossfitislandpark.com)


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Monday September 16, 2019

CROSSFIT
WARMUP:
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
200m Run
10 Beat Swings (ttb Focus)
10 Alt SA DB Press (5 each)

STRENGTH: STRICT PRESS RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
1-2 @ 80%
HIT SINGLES BUILDING TO A 1RM


Empty Bar Power Clean Warmup w/ Coach
Top Down Barbell Cycling

WOD (T) -
4 Rounds
6 TnG Power Cleans (50%)
12 Toes to Bar
200m Run



INTENT:
Coming off two challenging workouts this past weekend, we are heading full speed into this week with 2 max outs in the first two days. You will be working upto a 1RM strict press for the day as you did with the deadlift last week and the bench press the week before. Make sure to take appropriate rest between sets and stay within yourself. You have been aware that this strength day was going to be on a Monday. Hoping you treated your body appropriately to perform well. The workout is a fast paced one. Four rounds for time (10-11 minute avg) of touch and go power cleans, toes to bar and a short distance run. This one is designed to make you move non-stop. The only movement that may slow you down is the toes to bar. Be sure to hit smart sets and move to knee raises if fatigue gets to be too much. Today we are training strength, power, speed, stamina, balance, flexibility, coordination and accuracy.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
200m Run
10 Beat Swings (ttb Focus)
100m SA Overhead Carry (each)


STRENGTH:
3x10 Double KB Strict Press
(use a moderate weight for all 3 sets)


WOD
3 Rounds
20/15 Calorie Row
10 DB Power Cleans
200m Run
10 Toes to Bar

———

Tuesday September 17, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: BACK SQUAT RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
1-2 @ 80%
HIT SINGLES BUILDING TO A 1RM


WOD (T) -
AMRAP 12
12 Thrusters (95/65)
12 C2B Pull-Ups

*****
If you complete 6 rounds before the 12 minute mark,
C2B Pull-Ups switch to Bar Muscle Ups.
******


INTENT:
Yesterday tested your strict press and you moved quickly through the workout. Today's first task is a 1RM back squat. Please do yourself a favor if you have not been squatting in the program or if you have been out do to injury or personal reasons; check you ego and stay away from maxing out. Use the suggested percentages to build up in weight. The workout is great prep for the Open as we are just a few weeks away. Can you stay unbroken on each set of thrusters? Should you split it in two sets from the beginning? Those who are able to motor through 6 rounds in under the 12 minutes will move from pull-ups to muscle ups on the rig. This advanced skill will definitely slow the pace up. Today we are training strength, power, speed, stamina, coordination, balance and accuracy.

———

FITNESS
WARMUP:
1 Minute Ski
20 Groiners
30 Sec Squat Hold
10 Air Squats
10 Beat Swings
15 SA High Pulls (each)


STRENGTH: Back Squats
3x10 @70% of your 10RM

Superset with: 5 Bulgarian Split Squats (each)

WOD (T)
PARTNER AMRAP 12
"Follow the Leader Style"
10/7 Calorie Ski
10 Thrusters (75/55)
10 Pull-Ups

**You cannot pass your partner on a movement**

———

Wednesday September 18, 2019

5:15am Start


CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row

2 Sets
10 Hollow Rocks
20 Sec Hollow Body Hold
30 Sec Plank (each way)

ENGINE WOD
EMOM 40
A: 40 Sec Ski
B: 40 Sec Bike
C: 40 Sec Row
D: Rest

**Goal**
Men: 12-15 Calories each round
Women: 7-10 Calories each round


INTENT:
Today's program is pretty straight forward. As you see, we are taking weights out of the program after two straight days that demanded a lot from your central nervous system. This emom is a long one and it is designed to keep us moving at a consistent rate for the majority of the hour. 40 seconds on, 20 seconds off rotating through the machines. If you are capable of maintaining a certain number of calories each minute, the goal is listed above. See what are able to hit for the first two rotations and then make it your goal to hit that number of calories each and every minute. Today we are training stamina, endurance and coordination.

———

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 September 19, 2019

CROSSFIT

WARMUP:
2 Sets
5 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
20 Sec Handstand Hold
20 Lateral Band Step Overs
10 Box Step Ups + 5 Jumps
10 Double DB Press

STRENGTH: Single Arm Farmer Carry
3 Sets
50m Single Arm Farmer Carry (each side)
5 Empty Bar Staggered Stance Good Mornings (each)

WOD (T)
AMRAP 12
1-2-3-4-5-6-7-8-etc...
Deadlift (55%)
Strict HSPU
Box Jumps (24/20)



INTENT:
Coming off an engine day, we have some heavy single arm farmer carries before the wod. You will walk from the back of the gym to end of the driveway with one arm and switch arms to come back. After each set of carries, you will hit 5 empty barbell staggered stance good mornings on each side. This will help prepare your legs further for the deadlifts in today's wod. Make it a point to increase weight each set of carries and go the full 50m unbroken. For the workout, this 12 minute amrap will get real spicy after the 4th or 5th round. That's when the volume starts to really pick up. Make sure you control your breathing and tempo of your movements. This is not a wod to "race" through. The deadlift weight is on the heavier side for a wod so make sure you break them up as the sets get larger. If you are not going to be inverted for strict hspu, we will be doing either pike hspu off your box or heavy z-press if you are not capable of doing pike hspu. Today we are training strength, power, speed, stamina, accuracy, agility, flexibility, balance and coordination.

———

FITNESS
WARMUP:
2 Minute Bike
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
20 Lateral Band Step Overs
10 Box Step Ups + 5 Jumps

STRENGTH: Single Arm Farmer Carry
3 Sets
50m Single Arm Farmer Carry (each side)
10m KB Walking Deadlift


WOD
AMRAP 15
10 Double KB Deadlifts (2x70/53)
15 Box Jumps (24/20)
20 Perfect Push-Ups

———

Friday September 20, 2019

CROSSFIT
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back

Then,
600m Run
10 Ring or Beat Swings
15 SA High Pulls (each)
10 Pause Push-Ups
50 Pogo Hops

STRENGTH: BENCH PRESS
2 Sets (All at 35% of 1RM)
10 Wide Grip
10 Normal Grip
10 Narrow Grip

- rest 3 minutes between sets -


WOD (T) -
AMRAP 20
600m Run
100 Double Unders
8 Muscle Ups (Ring or Bar)


INTENT:
We wrap up the weekdays with a pump session of bench press as well as a conditioning amrap. The bench press strength is kind of deceiving. We have not done this rep scheme in a long time so trust your coaches when they say to stick to the prescribed percentage. You will be hitting 30 reps with virtually no rest. The only time during the 30 reps you are allowed to rack to the barbell is to change your grip after each 10. This is not a time to rest and relax. We want you to switch the grip and continue on. You muscle stamina will be tested here. Be sure to rest 3 minutes before you hit your second set. For the workout, you have plenty of opportunity to get double under and muscle up practice. With the Open approaching, these are two skills that we see every year and they have been paired in the same workout multiple times. Keep your focus on those large sets of double unders and maintain a strong kip on those muscle ups. For those who do not have muscle ups, your modification is burpee pull-ups. Make them strict pull-ups for an added challenge. Today we are training strength, power, speed, endurance, stamina, flexibility, coordination, balance and accuracy.

———

FITNESS
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back

Then 300m Run

10 Minute Clock
300m Run Sprint
- 1:1 work:rest -


WOD (T) -
5 Rounds
10 Med Ball Cleans
20 Ring Rows
30 Double Unders

———

Saturday September 21, 2019

WARMUP:
3 Minutes Ski, Bike or 600m Run
10 Groiners
10 Inchworm Push-Ups
10 Beat Swings
20m Walking Lunges
10 Top Down Press
10 Box Step Ups


WOD
AMRAP 10
10m Double DB Lunge
8 DB Power Clean
10m Double DB Lunge
8 Toes To Bar

- rest 10 minutes -

AMRAP 8
50 Single DB Box Step Ups
MAX SA Strict Press (Alternate arms every 10 reps)

**Pair up to judge for each other**

———

Sunday September 22, 2019

There is no open gym at 11am today.
The first session of the Fall/Winter Weightlifting Program begins at 11am.

WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back

Then,
400m Run
2 Minute Bike
2 Minute Ski
10 Bottom Half Burpees

3 Sets
20 Hollow Rocks
20 Set Hollow Body Hold

WOD
1000m Row
25 Burpees
1000m Ski
25 Burpees
1000m Run
25 Burpees