Programming for September 30th through October 6, 2019

“A Sunday Morning Ski Session”

“A Sunday Morning Ski Session”

OUR BARBELLS FOR BOOBS EVENT IS OCTOBER 4th
We will be having the event Friday Night Lights partner style.
The event will begin at 6pm.
In pairs you will work up to a heavy clean & jerk. Then you will perform double partner “Grace.”
Please sign up for a heat at the front desk.
Click here to see our team page and donate.

Shirts/Tanks that were pre-ordered will be available Tuesday.

Last Chance to sign up for the 8-week nutrition course with Michelle Jantzen. There are only 12 spots available. These sessions are Tuesday nights at 7pm. If you are physically unable to attend, the sessions will be filmed.


THE CROSSFIT OPEN BEGINS OCTOBER 10th
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.
Teams will be drafted mid-day Monday September 30th
The first workout will be announced October 10th.
We will do the workouts on Saturday morning with exception to 20.5 which will be Friday Night Lights on November 8th.

Please direct all questions to Coach Rob (Rob@crossfitislandpark.com)

———

Monday September 30, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minute Row
10 Single Arm Hang DB Snatch (each)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 SA Push Press (each)
10 PVC Pass Throughs

STRENGTH: Push Press
Every 3 Minutes for 4 Sets, Perform:
5 Reps @93% of 1RM Strict Press


Empty Bar "Low Hang" Snatch Warmup w/ Coach
(FOCUS IS SPEED, FOOTWORK & STRONG OVERHEAD)
1x5 Jumps
1x5 High Pulls
1x5 Muscle Snatch
1x5 Power Snatch


WOD (T) - 15 Minute Cap
1000m Row
200 Double Unders
30 Hang Power Snatches (115/75)




INTENT:
We are now less than two weeks out from the 2020 CrossFit Open. You have all seen and practiced movements that will show up over the five weeks and you have done multiple workouts with the stimulus that the Open wods will ask for. We just came off a raw strength cycle and are directing some more focus to olympic lifts (especially technique) as we get into the Open. Barbells for Boobs is this Friday Night. Make sure you sign up for a heat. For the program today, we continue the push press from last week in the same format but going slightly heavier. From there we will drill the speed, footwork and finish of the power snatch to prepare for the workout. The workout starts with a 1k row (we will staggered start if needed) and you have a set of 200 double unders after. Do not let this number be scary. You have down 300+ double unders in workouts the last few weeks. The last piece of the triplet is 30 hang power snatches. We went over the technique before the wod and we want to transfer that skill and speed while we are under fatigue during the workout. The weight should be something you can complete the 30 reps over 3-4 sets. Today we are training strength, power, speed, stamina, endurance, balance, flexibility, accuracy and coordination.

———

FITNESS
WARMUP:
2 Sets
2 Minute Heels Down Row
5 Inchworm Push-Ups
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 SA Arm Hang DB Snatch (5 each)
10 PVC Pass Throughs

STRENGTH: Double DB/KB Push Press
3x10 w/ 1 sec pause at the top of each rep


WOD
1000m Row
50 Double Unders
30 Empty Bar Hang Power Snatches
50 Double Unders
1000m Row

**Technique is 100% the Focus of Empty Bar Snatches**

———

Tuesday October 1, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike
20 Lateral Band Step Overs
20 Sec Squat Hold
20 Sec Table Top Hold
10 PVC Thrusters
10 SA High Pulls
10 Beat Swings


PRE-WOD
5 Empty Bar Front Squats
5 Empty Bar Push Press
5 Empty Bar Thrusters
5 Pull-Ups

8 Thrusters @wod weight
8 Pull-Ups

WOD (C) - 10 Minute Cap
"Fran"
21-15-9
Thrusters (95/65)
Pull-Ups


POST-WOD
3-4 Sets
12 Front Rack Step Ups
12 Light SA High Pulls (each)




INTENT:
Fran. Fran. Fran. Fran. Fran!
This is THE ORIGINAL benchmark workout.
You have done so many more thrusters and pull-ups than the volume you will do today. The difference is intensity. Fran should be at a higher intensity than the other thruster workouts we have done. Two weeks ago we had thrusters and c2b pull-ups for 12 minutes. The average score for that day was about 50-55 reps for each movements. Fran is 45 total thrusters and 45 total pull-ups. You will warm the body up and get loosened up before going into movement specific warmup before the workout. Your coaches will break down the approach and give you tips to be successful. After the workout, we have some light high pulls and front rack step ups. This is not optional. This is esstential to getting better. Today we are training strength, power, speed, coordination, balance and accuracy.

———

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.

———

Wednesday October 2, 2019

5AM Start

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Sciatic Nerve Floss (each)
10 Turkish Get-Ups (5 each)
10 Single Leg RDL (each) no weight
10m KB Walking Deadlifts
20 Sec Handstand Hold


PARTNER WOD (T)
AMRAP 10
"I Go You Go Rounds"
10/7 Calorie Ski
3 Sandbag Cleans

- rest 5 Minutes -

AMRAP 10
"I Go You Go Rounds"
10 Deadlifts (45-50%)
10 Strict HSPU (or 2 Wall Walks)


INTENT:
After a high intensity benchmark yesterday, we keep the intensity up with two partner wods. This I go you go style will keep the work and rest pretty similar and each round should be a sprint on the ski & sandbag cleans. As for the second amrap, which some groups may be doing first (in larger classes), the deadlifts should be unbroken. Then the strict hspu should be a number you can hit in no more than 2 sets while keeping the rest to a minimum. This should be a fun workout. Today, we are training strength, power, speed, flexibility, accuracy, balance and coordination.


———

FITNESS
2 Sets
1 Minute Ski
6 Turkish Get-Ups (3 each)
10 Double DB Romanian Deadlifts
10m KB Walking Deadlifts
10 Half Kneeling SA Press (5 each)
100m Sandbag Bear Hug Carry


PARTNER WOD (T)
AMRAP 10
"I Go You Go Rounds"
10/7 Calorie Ski
3 Sandbag Cleans

- rest 5 Minutes -

AMRAP 10
"I Go You Go Rounds"
2 Wall Walks
10 Double KB Deadlifts

———

Thursday October 3, 2019

5AM Start

CROSSFIT
WARMUP:
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym

400m Run
1 Minute Bike
1 Minute Plank (each way)

ENGINE WOD (T)
AMPRAP 45
6 Minute Bike (60-65/50-55 RPM)
1 Mile Run
40 Zombie Sit-Ups
300m Single Arm Farmer Carry



INTENT:
This week's engine workout is a lot different from last week's. You had lots and lots of burpees in the workout last week. Our amprap today is all about quality movement for non-stop 45 minutes. Most of you are still getting used to the new bikes and it will take a few weeks to adapt to them. You will be on for 6 minutes maintaining a specific cadence (rpm). You should be at a pace you can control your breathing, step off the bike after 6 minutes and go right into your mile run. After the mile is 40 zombie sit-ups and 300m of single arm farmer carry. We are doing zombie sit-ups because it is a more controlled. The single arm farmer carry should be done at a weight you can definitely carry 100m unbroken with one hand before needing to switch. You can switch at any point during the carry. Today we are training stamina, endurance, balance and strength.


———

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 October 4, 2019

CROSSFIT
Morning Classes Only
Barbells For Boobs Begins at 6pm

WARMUP:
500m Ski (70% - s/m in 30s)
500m Row (70% - Focus on Form - s/m in 20s)
1K Bike (70% - Focus on RPM - try nasal breathing)

10 Inchworm Push-Ups
10 PVC Good Mornings
10 RKB Swings
10 KB Upright Row


FULL Empty Bar Clean & Jerk Warmup w/ Coach
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean + Jerk
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Squat Clean + Jerk
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Clean + Jerk


WOD (T) -
500m Ski for time

- rest 5 minutes -

500m Row for timie

- rest 5 minute-

1000m Bike for time


INTENT:
Our Barbells for Boobs event begins at 6pm tonight. We only have morning classes today. The program has the full empty
barbell clean and jerk drills. We will spend a decent amount of time hammering away at technique. We will not be lifting weight in class today but the repetition of drills will create muscle memory for future lifitng sessions. The workout is on the machines. If you want to have a shot to be on the leaderboard for the 500m Ski, it must be set to count down 500m. The coach must verify your time. I suggest if you are going for the leaderboard, ski first. Otherwise, the other of machines doesn't matter. You have equal amount of time rest in between. Today, we are training strength, power, speed, coordination, balance and flexibility.

———

FITNESS
WARMUP:
500m Ski (70%)
500m Row (70%)
1k Bike (70%)

10m High Knees
10m Butt Kicks
10m Side Shuffle
3xShuttle Sprint Change of Direction
10 Sciaitic Nerve Floss (each)
20 Alt Toe Touches


EMOM 10
Odd: 30 Sec Max RKB Swings
Even: 20-40-60m Shuttle Sprint (in driveway)


WOD (T) -
For Time:
500m Ski
500m Row
1000m Echo Bike

———

Saturday October 5, 2019

WARMUP:
3 Rounds
1 Minute Bike
10 Box Step Ups + 5 Box Jumps Overs
10 Beat Swings (TTB Focus)
15 Sec Hollow Body Hold
10 Lemon Squeezes
10 SA Hang DB Snatches (5 each)
6 Bottom Half Burpees
3 Turkish Get-Ups (each)


WOD
AMRAP 15
8 Toes to Bar
12 Single Arm Devil's Press
16 Box Jump Overs (24/20)

———

Sunday October 6, 2019

WARMUP:
2 Rounds
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
600m Run

2 Sets
10 Dead Hang to Engaged Hang (led by coach)
10 Ring Rows
10 Groiners
10 Kossaks
10 Goblet Squats w/ med ball


WOD
3 Rounds
600m Run
9 Strict Pull-Ups
18 Med Ball Cleans