Training – 4/23/18

All Classes

Back Squats

Option #1 – Strength Week #7
5@ 80%
3@ 85%
1@ 90%

– Still working on building pure base strength his week your wendler cycle. You’ll be completing a 5-3-1 format with the final lift being 90%. When you’re done take a second to reflect on the last repeption. How did it look? How did it feel? What can be improved? Video this if need be, We’ll take al look and do what we can to help you improve.

Option #2 – Endurance Week #6
1×12 @ 37%
1×10 @ 49%
1×8 @ 54%
1×6 @ 63%
Max Effort @ 70% (20 Repetition Cap)

– This will be a challenging week for a lot of us. One again all the weights are increased by 2% with a max effort @ 70%. Stabalize your weight, focus on your breathing, perfect the movement! You will need a little grit today to hit the 20 cap!

20×1 Push-ups
– 1 Strict + :05 negative to flat + :03 @
3×20 Push-ups
3×10 Single Arm DB Press (each side)
– Cocus on the elbow tracking forward not out
3×1:00 Plank


Extra Credit

Running Clock

00:00-20:00 = Back Squat
1×12 @ 37%
1×10 @ 49%
1×8 @ 54%
1×6 @ 63%
Max Effort @ 70% (20 Repetition Cap)

30:00-60:00 = Accessory
10×1 HSPU on Parallettes
– 1 Strict + :05 negative to flat + :03 @
3×20 Ring Push Ups
– Focus on the external rotation at the top
3×10 Single Arm DB Press (each side)
– Cocus on the elbow tracking forward not out
4×15 GHD for speed

Session # 2

Assult Bike
3 Rounds:
Minutes 0:00 – 5:00 – Light Pace (-300)
Minutes 5:00 – 8:00 – Moderate Pace (+300)
Minutes 8:00 -10:00 – Fast Pace (+400)
No rest between. Continuous 30 minute effort
– Suggest pace is minimal requirment


Training – 4/19/18

CrossFit

Option #1
100 Front Squats 205/135
200 CTB Pull-ups > Pull Ups
5,000m Row

– Teams of 3. One working, One Resting, One working on the 5k Row.

Option # 2
100 Front Squats 85 to 185lbs (from rack)
200 Pull-ups > 100 Strict Assisted Pull-ups
5,000m Row

– With this option, the row will remain the same. The challenge here will be the front squats and more so the pull-ups. With the front squats choose a weight you can complete 10-15 repetitions unbroken when fresh. Working on improving our pull-ups if you do not have the pre-requisite strength to complete pull-ups were going to dial this back and have you work on strict with assistance.


Strength & Conditioning

EMOM x 20
Minute 1 = :10 Tempo Deadlift
Minute 2 = 20 Wall Balls

20 Minute Row For Calories


Extra Credit

With a running clock

0-10:00
Accumulate 12 Strict Muscle-ups
– Complete 3 kipping ring dips at the top of each

10:00-15:00 = 5×3 Bar Muscle Ups

25:00-60:00
5×3 Overhead Squat
– Building in weight
– Hold last rep for 7 seconds

Session #2
Evening
00:00-20:00 = EMOM x 20
Minute 1 = :10 Tempo Snatch Deadlift + Snatch Pull
Minute 2 = Snatch (building in weight)

30:00 – 50:00
Max Effort Calorie Row

**Class Team Workout**


Training – 4/18/18

Crossfit

“Fran”

21-15-9

Thrusters & Pullups


Strength & Conditioning

Bench Press
Option #1 – Strength Week #5
3 @ 65%
3 @ 75%
3 @ 85%

Option #2 – Endurance Week #5
1×12 @ 35%
1×10 @ 47%
1×8 @ 52%
1×6 @ 61%
Max Effort @ 68% (20 Repetition Cap)

10×5 Plyo Push Ups
5×7 Strict Ring Dips
3×12 DB Pullovers
100 Banded Tricep Extension


Extra Credit

Session # 1 – Running
3 Rounds of:
600m @ 3:57 w/ 1:30 Rest
– 4:00 Rest
3 Rounds of
200m @ 1:19 w/ 1:30 Rest
– 3:00 Rest
3 Rounds of:
500m @ 3:10 w/ 1:30 Rest
– 3:00 Ret
3 Rounds of:
200m @ 1:10 2/ 1:30 Rest

Session # 2

00:00-20:00 – Bench Press
1×12 @ 35%
1×10 @ 47%
1×8 @ 52%
1×6 @ 61%
Max Effort @ 68% (20 Repetition Cap)

20:00-40:00 = Accessory Work
10×5 Strict HSPU
– Alternating rounds between wall facing and facing out
5×7 Strict Ring Dips
3×12 DB Pull Overs
5×5 Plyo Push-ups
100 Banded Tricep Extension


Training – 4/17/18

CrossFit

Option #1
21-18-15-12-9-6-3
Burpee to Target
Toes to Rings > Bar

– Rings is prefered here, if you’re struggling or still working on putting together bigger sets of toes to bar, stay on the rig. Wanted to throw in a common movement with a new element to see how you adapt and perform.

Option # 2
21-15-9
Burpee to Target
Toes to Bar > Knee Raises

– This option will be for those still working on their toes to bar. If you’re doing the knees raises option be sure to pause for :01 with your knees in the elevated position.


Strength & Conditioning

Deadlift
Option #1 – Strength Week #5
3 @ 65%
3 @ 75%
3 @ 85%

Option #2 – Endurance Week #5
1×12 @ 35%
1×10 @ 47%
1×8 @ 52%
1×6 @ 61%
Max Effort @ 68% (20 Repetition Cap)

4×8 DB Rows AHAP (each arm)
Parallette L-Hold
– accumulate 2:00
8 Rounds of Reverse Tabata
Ring Row Holds
– :10 on :20 off feet on box


Extra Credit

Session # 1
With a Running Clock

00:00-21:00 = EMOM x 21 (7 Rounds)
Minute 1 = 15 Calorie Row
Minute 2 = :30 Med Ball Cleans 100/
Minute 3 = 5 Strict CTB Pull-ups

30:00-60:00 = 30 Minute AMRAP of:
20 Calorie Bike
10 Alternating Pistols (10 each leg)
5 Deadlifts 275
30 Heavy Rope Double Unders

Session #2 (with class)
For Time:
21-18-15-12-9-6-3
Burpee to Target
Toes to Bar

4×8 DB Rows AHAP (each arm)
Parallette L-Hold
– accumulate 2:00
8 Rounds of Reverse Tabata
Ring Row Holds
– :10 on :20 off feet on box


Training – 4/16/18

Crossfit

Option # 1
3 Rounds of:

AMRAP x 4
30 Double Unders
10 Shoulder to Overhead 95/65

– With option 1 our focus is continued work on double unders, while under the pressure of fatigued shoulders It’s your call which option as always, my recommendation for this workout is you can complete at least 1 round per minute during the first round. If it’s not attainable for you, with the lightweight, chances are it’s a double under mechanic, lets dial it back and use option 2 to work on our double unders today.

Option #2
3 Rounds of:

AMRAP x 4
10 Double Under Attempts
5 Shoulder to Overhead
– With option the focus is the same from option #1. Choose a weight you can eat move through the workout and get back to yoru double under work. Even if it’s just the bar.


Strength & Conditioning

Back Squats

Option #1 – Strength Week #5
3 @ 65%
3 @ 75%
3 @ 85%

Option #2 – Endurance Week #5
1×12 @ 35%
1×10 @ 47%
1×8 @ 52%
1×6 @ 61%
Max Effort @ 68% (20 Repetition Cap)

Accessory Work

10×1 Elevated Push ups
– :10 Negative from top to bottom
10×5 Bro Ring Dips
– 5 Sets from Top to Mid, 5 Sets from Bottom to Mid
5x:15 Ring Holds
– :45 Rest
3×10 Single Arm Seated DB Press (each arm)
3×10 Skull Crushers
3×10 DB Lateral Raise


Joe’s Programming

Session #1
With a running clock:

00:00-12:00 = EMOM x 12
Minutes 0-5 = CP + HPC + PC + Jerk
Minutes 6-12 = PC&J (buildin to heavy single)

20:00-35:00 = Back Squat
1×12 @ 35%
1×10 @ 47%
1×8 @ 52%
1×6 @ 61%
Max Effort @ 68% (20 Repetition Cap)

35:00-60:00 = Accessory Work
10×1 Parallette HSPU
– :10 Negative from top to bottom
10×5 Bro Ring Dips
– 5 Sets from Top to Mid, 5 Sets from Bottom to Mid
5x:15 Ring Holds
– :45 Rest
3×10 Single Arm Seated DB Press (each arm)
3×10 Skull Crushers
3×10 DB Lateral Raise

Session # 2
Evening Workout = Running (35 Minutes)
6x 50m max effort sprint then straight into a 300m run
– 3 min rest between sets @ 2:14 pace