9/25/17-9/29/17

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Monday
“Fight”

Prior to 4 min:
3rds
10 thrusters 75/55
20 dbl unders
Prior to 8 min
8 Thrusters 95/65
25 DU
Prior to 12 min
3rds
6 Thrusters 115/75
30 DU
prior to 16 min
3rds
4 Thrusters 135
35 DU
prior to 20 min
3rds
2 Thrusters 155/105
40 DU

This is everyday Warrior Wod 2.  We are doing these workouts to support our very own Mike Marriot.  You can move onto the next round before the time cap if you make it.  If you don’t, write down your score, and then finish the rest of the wod.

Tuesday

3 sets
Good mornings 8
BSS 8/8

“Interval Helen on the rower or the bike”
1 rd every 5 minx4
500m row/.6 bike
21 AKBS 53/35
12 pullups

Today is all posterior chain.  The good mornings and bulgarian split squats strengthen under-developed muscles as well as the core.  For the wod, go all out each round.  I want you to make the timeline and get around 1 min rest.

Wednesday

3x
8 Bent over rows 2ct hold
15 V-ups

3 min work 1 min rest
100m run
4 Man Makers 45/25
max burpees over the DB
4 sets

We are going to work on bent over rows to build the upper back and posterior shoulder. These movements have a ton of value in injury prevention. Bring on the run and the man makers. The goal is to get to the burpees with time on the clock. This type of wod keeps the intensity high without overloading the reps.

Thursday

Row technique
TTB skills

4 sets in 18 min
Deadlift 5 75%
Ghd situps 15

CrossFit Team series WOD 4

For time:
100-cal. row, switch as needed
100 toes-to-bars, total

This is the final week of the team series.  Grab a partner and pace this as needed.  We will spend time working on TTB at the beginning.   Don’t switch at failure, switch when you are about to slow down.

Friday

KB windmills+OHS
practice round

“The Weekend”
40 OH Plate lunges 45/25
30 Box jump overs 24/20
20 DB hang power snatch 45/25
10 Ring Dips
800 Run
10 Ring Dips
20 TTB
30 Box Jump overs 24/20
40 OH plate lunges 45/25
25 cal all out bike

Nothing like a good ole chipper to end the week. More single leg but this time with an overhead component so that we build shoulder stability. I’d like the rest of the movements to be done in no more than 2 sets, 1 if possible. We are going to do a mini practice session of the wod to work on transitions. Feel out which movements will be the hardest and pace appropriately.

WODs 9/18/17-9/22/17

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Monday
30/20/30
C&J skills

Hang clean+clean+Push jerk E2Mx16

“Raising the Bar”
9 min AMRAP
8 Burpees over the bar
7 squat cleans 135/95
6 Front rack lunges
5 PJ

Post Roll lats

The strength is designed to hone in posiiton for the clean. Focus on keeping the bar tight and pulling under fast! Lets keep the jerk a push jerk as thats what we will do in the wod. Make sure the weight is scaled in the medium category. Remember, intensity is a factor of FxD/T. That means weight and speed matter. It needs to heavy enough to get your heart rate up but not so heavy you need to stop. The We are going to hit single limb every week as thats the minimum needed to help balance everyone out. The reps are low enough to facilitate unbroken reps and quick transitions.

Tuesday

TTB skills


Power snatch 3 EMOTMx3 rest 1 min 70%
2 EMOTMx3 80-85%
rest 1 min
1 EMOTMx7-find 1rm

“Sweet 16”
12 min AMRAP
16 power snatch 75/55
16 TTB
16 KBS 70/53
16 Box Jump overs 24/20

Roll calves/low back

Its time to see where everyone is at on power snatch. During the EMOTM, don’t touch and go, get into a good setup. Work up to 70% for the 3’s, 80-85 on the 2’s, and then try and PR for the singles. The wod is a burner. The weight should be unbroken as well as the KBS. Break the TTB into 2 sets if needed or talk with the coach on scaling the reps. The goal is to move constantly for 12 minutes.

Wednesday

C2B skills
Power clean+3front squat every 1:30X6-work up to heaviest weight

“Buns and Guns”
400m run
10 Front squats 135/95
10 C2B pullups
10 ring dips
400m run
8 Front squats 155/105
8 C2B
8 ring dips
400m run
6 Front squats 185/125
6 C2B
6 Ring dips
400m Run
4 Front squats 205/135
4 C2B pullups
4 Ring dips
400m run
2 Front squats 225/155
2 C2B pullups
2 Ring dips

couch stretch

This is a ladder wod designed to force you to move weight when tired. Make sure you breath between every rep on the squats. It will help you later down the line. Pick weights that are challenging but do able in unbroken sets. This wod will hit all 3 energy systems in some capacity. The dips can be scaled with a straight bar or as ring pushups if needed.

Thursday

Rope climb skills
HSPU skills

3 sets of:
6 Deadlifts 70-75%
8/8 Bulgarian split squats

“Shake and Bake”

15 min AMRAP
40 DU
1 rope climb
3 Strict HSPU
50m sled push
50m Farmers 1×70/53

Pigeon
middle splits

Deadlifts are supersetted with bulgarian split squats to get some extra volume on the glutes in single limb stance. We tend to become quad dominant and the glutes are neglected…Not at Outlier:) The wod will get the HR up but shouldn’t cause a ton of soreness or inhibit recovery from the lifting. The farmers carry are single limb in order to strengthen the obliques unilaterally. Make sure at the end you stick around for the post wod mobility. It will keep you feeling good and making progress.

Friday

Ring holds/ kipping swings

4 sets
OHS 4×3 70% 3 sec pause
8 Strict pullups

“Varsity Blues”
4rds
500m row/.6 bike
12 OHS 95/65
12 ball slams 40/30
4 Muscle ups

Roll upper back

Overhead squats are great for building shoulder stability and pauses make them even more effective. The pauses will improve the bottom position and should make the weight in the wod much easier. The Muscle ups can be scale from the floor, jumping, or as dips since we have already done strict pullups.

WODS 9/11/17-9/15/17

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Monday

Banded warmup
TTB skills
Front rack mobility

3x
Front squats 3×8 75%
SS 8 strict pullups

21-15-9
Front squats 135/95
Toes to bar
Plyo Jumps

Roll quads w/ bar

We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod today scaled so that the 21 squats are in 2 sets max! Unbroken is even better. Yes, I know that means some of you will have to go really light. Thats the point, fast. We already lifted heavy in the strength portion. That weight needs to be at a weight you can attack!

Tuesday

5/5 windmillsx3 w/ perfect stretch
10 snpp+OHS

EMOTMx6 2 power snatch-warmup atleast to final weight

“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 2 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 2 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)

Roll lats w/ barbell

We’ve been doing more interval training lately because it allows us to keep intensity high without degradation in form. The goal should be to get to the snatches with as much time on the clock as possible. We will warmup up the movement in the EMOTM. Don’t try and break a record, use it to dial in the technique and work on an aggressive turnover.

Wednesday

KTE skills

4 sets
Front rack lunges 8L/8R
15 GHD situps

“One shot”
800 Meter Run
30 Calorie Row
25 bar facing burpees
20 DB Thrusters 45/25
15 Knees to elbows

Couch stretch

We are going to use front rack lunges today as a strength movement. Single limb movements creat balance from left to right and don’t tax the lower back to the same degree. This helps prevent injuries and allows for greater progress to be made. GHD situps strengthening the anterior chain. We have to create balance from front to back, not just side to side. For the chipper, you only do 1 round of each movement. So go all out on the run and row! This should be some where between your mile and 1.5 mile time.

Thursday

DBl under skills

3x
Sampson+inchworm+10 wall squats

Deadlift: 2 EMOTMx8 work up to 80% deadstop
“Walking Dead”
AMRAP 15:
60 Double Unders
50m Walking Lunge
15 Deadlifts (185/125)

Roll glutes/Pigeon stretch

The EMOTM is purely to warmup the DL We are going to get plenty of these in the metcon so no need to push it on the EMOTM. You should be able to get 15 Deadlifts in a row for maybe 2 sets as far as scaling goes. This is a lot of reps. Use the EMOTM to focus on improving your position for the WOD.

Friday

Banded shoulder warmup

Hang power clean+Press 5-Push press 3 Push jerk 1-4 sets 70% press

“Grip and Rip”
4 rds
7 hang power clean and Jerks 95/65
7 strict pullups
7 strict Ring dips
14 box jump overs 24/20

Roll quads/shoulder mobility

The strength is there to warmup up the hang clean as well as improve strength and technique with all of the overhead lifts. Base this off your press weight as this will be the limiting factor.
The weight should be scaled to be unbroken. The pullups should be strict as they are going to make you stronger and won’t put as much stress on the shoulder joints. Today’s wod should be scaled where the pullups and dips can be done in 2 sets with short rests for most of the wod if needed.

Monday 9/4/17-9/8/17

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Tuesday

“Snatch attack”

20 min AMRAP
15/12 cal bike/row
2 snatch start at 50% and go up 5-10lbs

This is a great way to see how far people have progressed on snatch. Be sure to start light. The light reps are there to allow you to dial in your technique. Its not uncommon to see some prs with this setup. The low reps and small jumps warmup the CNS and allow for better technique on the heavy sets. Go hard on the bike or row. Drop the weight from the top and get into a good setup.

Wednesday

Front squat 3×8 75%

CFC conditioning test
EMOTM until failure…
1st min 1 Thurster 95/65
2nd min 2 burpees
3rd min 3 thrusters
4th min 4 burpees etc.

A favorite of mine since ’08. The front squats will warmup the body well for this wod. It starts off pretty benign but gets spicy quick. It will test all the energy systems as you are getting less and less rest and having to move faster. This is a great way to see where you are at. We will retest it at Christmas time. Scale the weight so that you could do 12+ in a row if you were fresh

Thursday


TTB skills

Push press 6 70%
SS 8 strict pullups

“Knuckle sandwich”
400m run-buy in
10-1 PP 115/75
TTB
400m run-cash out

We are going to continue to make time for gymnastic skills in our warmups. Not only does it improve flexibility, it develops coordination in the required movement patterns and allows practice before fatigue. The push press in the strength portion is simply to strengthen our overhead position and improve stability. The wod is set up to tax the aerobic system with the run, which will in turn make the glycolytic system have to work harder in the movements. Bouncing back and forth between systems has tremendous carryover to your 1mile-5k distances. The weight is meant to be done unbroken. Scale it accordingly.

Friday


Rope climb skills

“4 Minutes to win it”

20/15 cal bike row
15 wall balls
1 rope climb
5L/5R DB hang snatch 45/25
max Ball slams-goal is 100, this keeps going until you make it
rest 2 min

Roll glutes and low back

We are going to spend some time at the beginning dialing in rope climbs as well as rowing/biking. This wod is similar to the one at the games in that you pick up where you left off. There is incentive to bring it as you are done at 100.

Wods 8/28/17-9/1-17

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Monday

2 Hang Power snatch+2 OHS EMOTMx10

“FreeFall”
12 min AMRAP
4 Hang power snatch 115/75
8 bar facing burpees
12 Knees to elbows

Start at 50% on the snatches, and increase only as the weight looks pretty. We are going from the hang to work on pulling under the bar, and so that we don’t tax the lower back excessively. The next two days are pretty pulling intensive so today we are going to focus on moving the bar fast. I want the reps unbroken during the wod. The only thing that should be broken up is the KTE. If you need to break those up in more than 2 sets, scale the reps. AMRAP means we want fast transitions to spike the heart rate.

Tuesday

“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 3:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 3:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

During the warmup, we will work up to the heaviest weight used for the complex as well as on rowing/biking technique. The focus needs to be on cycling the reps. The push jerk is the limiting factor, and each round should be scaled so that if you were fresh you could get 15-20 in a row, 12-15 in a row, and finally 10 in a row.

Wednesday

3 sets
Deadlift 5 70% deadstop
8L/8R BSS

“Under water”
4rds
6 Deadlifts 225/155
50M Front rack carry 2×53/35
1 rope climb
6 HSPU

The deadlifts are deadstop because that have more functional carryover to your 1rm. The split squats are there to hammer the posterior chain without adding more volume on the low back.

For the wod, scale the deadlift weight so they can be unbroken every round. 60% is a good start. The coaches will help scale the HSPU, but they should be done no more than 2 sets. Make sure to focus on taking deep breaths on the front rack carry!

Thursday

3 sets
Front squat 6 80%
SS 8 strict pullups

“Double Dip”

15 min AMRAP
50 Dbl unders
200m run
15 DB hang squat cleans 45/25

Front squats don’t tax the low back as much as back squats and are better for training the core. Strict pullups are done during the rest to keep you moving and build upper body strength. For the wod, we need fast transitions. Goal is to use weights you can do unbroken for at least 2 rounds. After that, break it up no more than 2 sets/rds.

Friday

3 sets
Push press 8 65-70% pause 2ct at top
Back extensions 15

“Ice cream man”
Tabata-w 1 min rest b/w stations
Pushups
goblet lunges 53/35
Plyo Jumps 24/20
Vups
Bike/Row

The pauses on the Push press are to improve overhead stability. Holding yourself accountable to the 2 sec pause will improve your position and make you safer overhead. This workout is designed to target muscular endurance as well as work capacity. Tabata intervals have been proven to facilitate development of all energy systems. There are also a great way to improve bodyweight movements. They only work if you go all out.

WODs 8/21/17-8/25/17

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Monday August 21

Sampson + spiderman + bar hang x3

Front squats 5-75% w/2 count pause
8L/8R Bulgarian Split Squats x3

12 min AMRAP
30 DU
5L/5R DB hang snatch 45/25
10 ball slams 40/30

Roll calves

We saw great success last year with this style of strength training. The pause squats + BSS are very effective at training the core and the posterior chain. Both of these areas are where folks are generally weak. The wod is intended to have fast transitions. I’d like to see 8-10 rounds. Scale it so you can move consistently the whole time.

Tuesday August 22

Banded warmup legs then pullup aparts

Strength/Skill:
EMOTM for 6 Minutes of:
Clean and Jerk x 3

Metcon:
Revenge of the Sith aka Outlier CF Fitness Test

EMOTM till failure

1: 1 CJ 115/75
2: 2 Box Jump overs 24/20
3: 3 CJ 115/75
4: 4 Box jump overs
etc…

when you fail, cut numbers in half and go until the last person finishes

Roll calves/stretch lats

This is our conditioning benchmark that we will retest in December. It’s completely the opposite of the total. The weights are intended to be light. Scale it so you can get to 12 min. This not only tests your aerobic fitness, but also your ability to sprint as you get less time to perform the work towards the end.

Wednesday August 23

Game

5 DB Press + 8 strict pull ups add weight x 4 sets

3 Rounds
400m run
15 KBS 70/53
12 DB PP 45/25
9 TTB

chest stretch

Upper body strength is much harder to develop relative to lower body strength. We need lots of work on strict pressing and pullups to see progress. These are some of the best exercises to strengthen the shoulder complex and develop strength overhead. The wod should take most people 9-15 min depending on the run. The KBS and PP should be unbroken. Scale the TTB so you can to it in no more than 2 sets. For pull up progressions, watch the video below to make sure you’re getting the most out of the modifications you’re using to get your pull ups!

Thursday August 24
Row/bike/ski game

3 sets
Deadlift 5 DL 70%
15 GHD situps

3 Rounds
4 min AMRAP rest 2 min
7 Burpee pull ups
7 Deadlifts 225/185
finish with max cal bike/row/ski

The Deadlift are all dead stop! This will provide more functional carryover to all your other lifts. GHD sit ups are there to improve core strength, make y’all better at toes to bar, keeping your back straight, and look good in a bathing suit. The wod is set up to provide some more deadlifts at a lighter weight but most of the volume will be on the rower/ski/bike. This is because they don’t have an eccentric load nor do they tax the joints. A more well developed aerobic system means an increased capacity to recover from stress.

Friday August 25
:15/:15 off squat hold w/ plate OH

3x
10 Front squats with 2 KB
15 Back ext
8 Strict pullups add weight

15 min AMRAP
10 DB front rack lunges 45/25
Plank rot 1L/1R
Run w/v slam ball 200m

Roll quads/couch stretch

Today is all core. The KB FS and the back ext as well as the front rack lunges and plank rotations are going to hit all aspects of the core. This is set up like this because we must train all 3 planes of motion: sagital, frontal, and transverse. There is no such thing as too much single limb. My objective is to attempt to address muscle imbalances on a macro level with the programming as much as realistic. The strict pull ups are there because I know a lot of you all want to get a pull up. The only way to do this is to do more pull ups. Watch the video linked with Wednesday to refresh yourself on pull up modification progressions and how to get the most out of banded pull ups, negatives, or seated pull ups.

WODs 8/14-18

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Monday August 14th

Banded warmup

CrossFit Total + max strict pullups

Roll lower back and put your PR’s on August board!

This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling out if you have the ability to do so. This is a great test of strength and I am really excited to see how far you have all come.

Tuesday August 15th

Game then skill work for wod

“Smoke Check”
3rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees

Roll VMO

This is a break from the heavy weights from yesterday. The thrusters should be light enough to be unbroken. This should sting. Go about 80% on the bike so that you can attack the other movements. This type of wod will really help develop endurance as the HR comes down a bit on the bike but spikes before and after.

Wednesday August 16th

KB warmup

Bulgarian Split Squats 8/8 + 8 strict pullups + 15 back extensions x 3

3 min AMRAP
200m run
15 KBS 70/53
10 True pushups
Max Ball Slam Jump Overs 40/30
1 min rest

Repeat x 4

Score is max ball slam jump overs

Roll gluts and lower back

The BSS and back extensions will strengthen the posterior chain and help create balance. They also will not load the spine to the same extent as a barbell. Monday’s wod was very taxing on the CNS and we need a few days off the heavy barbell. Your goal is to get to the ball slams with as much time left as possible. After each ball slam you will jump over the ball with your feet together. This workout is meant to be quick and intense with built in rest. Try to not stop during the work interval.

Thursday August 17th

:15/:15 squat hold with plate

3 sets 2xKB FS x 10 + 15 GHD situps

4 Rounds for Time
40 DU
2 rope climbs
25 wall balls 20/14
50m farmer or front rack carry

Lat mobility

We are going to start using more kettlebells in our strength training. These have a greater functional carryover and will stress the core to a greater degree. Mixing these in will help your barbell lifts go up and tremendously improve your overall work capacity. The wod is gonna be a chest burner. Instead of fast movements like Tuesday, these are lower rep, very high energy cost movements. The rest is there to maintain the intensity.

Friday August 18th

Junk Yard Dog

3 power cleans EMOTM x 6 60-80%
TTB skills

“Kickstand”
AMRAP 15 min
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/75)
9 Strict Ring Dips

Chest stretch/roll glutes

We will get back to more EMOTM power cleans because they not only help oly lifts, but they will help your deadlift as well. Don’t go beyond the percents. I want the barbell to move fast. The lunges should be unbroken. Go 80-85% on the bike so that you can transition quickly. The transitions are what spike the HR. Scale the wod so that you can move quickly between exercises.

Wods 8/7/17-8/11/17

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Monday

Big clean complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Time to retest this bad boy. Be smart on your jumps, you’ve only got so many rounds in the chamber.

Tuesday

“Championship Helen”

5rds

400m run

21 KBS 53/35

12 Pullups

This is the complete opposite of yesterday.  This is about hitting the long ball with regard to aerobic capacity.  When retesting this, you have an advantage of knowing your previous times. Think about maintianing a slightly negative split. In other words, 1st rd 80%, then pick it up if you feel good.

Wednesday

snatch 2 EMOTMx8 rest 1 min, 1 EMOTMx8 min

3 rds
10 OHS 135
10 burpees
50 DBL unders

This EMOTM should allow us to get pretty heavy. We’ve been snatching consistently, so time to see where you can get with good technique. The wod should be fast! Scale so that the reps are unbroken.

Thursday

3x
Press/strict HSPU 10
GHD situps w/ rot 8/8

7 min AMRAP
50 front rack carry 2×53/35
5L/5R PP KB 53/35
10 ball slams 40/30
rest 2 min
2 sets

I’d like you to do strict HSPU, but we can scale them with presses if HSPU are not appropriate. The GHD w/ rot serve as to open up the spine, and strengthen the obliques. The front rack carry will help strengthen our core with regard to maintain stability while carrying an object. The single arm elements are there to create balance. Adding rest in the middle allows us to maintain intensity.

Friday

“31 Heroes”

31 min AMRAP

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

1 partner runs 400m with a sandbag

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.  This wod serves as a memorial to those who payed the ultimate price for our freedom.  

Wods 7/31/17-8/4/17

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Monday July 31

30/20/30 with bands

Hang snatch find heavy 2 in 20 min

10 min AMRAP
1/1, 2/2, 3/3, 4/4, 5/5
Hang power snatch 95/65
Burpee Box jump over 24/20

Roll mid/upper back

We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because it is less technical and does a great job teaching the pull under. This wod is meant to be high HR. That being said, use a weight you can do 5-6 times in a row without letting go. For shorter wods like this, if you stop, it should be because you are out of breath, not due to the weight.

Tuesday August 1

Banded warmup then banded wall walks

3PC+3FS+3J 1rd every 1:30 x 6

“Skinny Macho man”
5 min AMRAP
3 power clean 3 Front squats 3 PJ 155/105
rest 3 min x3

Roll low back and quads!

This is all power and technique. The beginning is purely to dial in form and work on cycling the bar. Use this time to practice keeping the bar close, sitting back in the squat, and stringing together jerks without being pulled forward. For the wod, you should have a weight that you could do at least one complete round without letting go of the bar. We want a nice steady pace for 5 min. Try and match your score on rounds 2 and 3.

Wednesday August 2

4 sets use wt
windmill 5
single arm OHS 5

“Michael on the water or Bike:)”
3rds
1k row/1.2 bike
50 situps
50 back ext

We are going to spend the first portion of class working on shoulder stability. There are a lot of overhead movements in CrossFit and we have to make sure we spend time strengthening the scapula and rotator cuff muscles so that we can maintain proper position overhead. This WOD is all about endurance. We are pushing out into the longer time domains in order to build aerobic base. The more well developed aerobic system, the greater the body’s ability to recover from stress. This is due to a more efficient ability to pump blood and nutrients to the tissues. For the sit ups and back ext, we can absolutely scale the reps. Those movements are there to strengthen the midline, which will aid in protecting the low back, and make you all look awesome in a bathing suit:)

Thursday, August 3

KB warmup Burgener

2 Deadlifts EMOTMx8 wk up to 80% all dead stop

3 min AMRAP
25m Suicide buy in
10 Front rack DB lunges 45/25
25 DU
6 Strict Ring dips
rest 1 min
4 sets slowest time is score

Roll glutes and low back

Don’t push it beyond 80% today on the deadlifts. You’ll get your chance in a couple weeks. Trust the process. The suicide is a buy in only. Run hard. Change of direction is something we don’t do enough of but that happens in just about every sport any of us play. Each round should be an all out effort. Try and beat your scores.

Friday, August 5

3x 10 wall squats, spiderman, bar hang

Back squats 6-4-3-2
80%, 85%, 90%, 95%

EMOTMx15
1: Row/Bike 15/12 Cal
2: 15 ball slams 40/30
3: 15 wall balls 20/14

Pigeon stretch then roll low back

Almost done with our squat cycle. This is here to help us with our Big Clean benchmark. If you haven’t been consistent, take 5% off each round. The goal is to make it every time. EMOTM in this fashion tends to lend it self well to a 1:1 work rest ratio or thereabouts. These are some of the most potent wods regarding cardiovascular development. Due to the way its structured, it shouldn’t cause much soreness. I absolutely love EMOTM intervals because they develop mental toughness. It will hurt around round 5. But by round 10, you know you’ve got it!

Don’t forget CrossFit games are this weekend!

 

7/24/17-7/28/17

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Monday

“””Play Dead””
5 min AMRAP
600m run
12 DL 185/125
12 BF burpees
rest 3 min
5 min AMRAP
400m run
9 DL 225/155
9 BF burpees
rest 3 min
5 min AMRAP
200m run
6 DL 275/185
6 BF burpees

*Runs are buy in only

This wod is meant to dial in form when you are tired We will spend a good amount of time dialing in DL and burpee mechanics. The goal is keep the bar close so the you have an efficient line of action. Don’t sandbag the run. You should be at 90% on the run so that you have time to get multiple rounds.

Tuesday

Power clean+3PP EMOTMx6

“The Bender”
1-10: Push Press 115/75
10-1: Toes to bar
4 box jump overs/rd

Yesterday was mostly posterior chain. We will work on some drills to help TTB in the warmup. The key to gymnastics is practice. A little bit consistently is better than a lot one time. Today is upper body. Keep the weight light enough so you can push press it. We want fast transitions so that the HR spikes. I want the PP and box jump overs unbroken. This wod is a sprint and should be scaled as such.

Wednesday

Back squats 3×6 80%

12 min AMRAP
12 Goblet squats 70/53
10 C2B pullups
30 Dbl unders

Rest 3 minutes

Tabata Row/Bike

The squat progression increases to 80% this week. It will culmanate with a max after this cycle ends. We are going to spend time holding positions in the warmup to really get the hips opened up to improve the bottom position. Scale the wod so that you can maintain a steady pace throughout. I would start off a bit slower, and then pick up the pace if you feel good. In an amrap, you don’t get better bending over staring at the bar:)

Thursday

5 TGU/L/R+15 GHD situpsx4

400m run
10L/10R single arm ohs 45/25
10 DB front rack lunges
400m run
8 OHS
8 FRL
400m run
6 OHS
6 FRL
400m run
4 OHS
4 FRL
400m run
2 OHS
2 FRL

Today is about strengthening the core as well as working on unilateral stability. TGU train the frontal and transverse planes of motion which can be hard to replicate with a barbell. However, its in these planes that we perform functional tasks. Single arm OHS are going to keep showing up, because we are lacking unilateral shoulder stability. Work on these, and watch all overhead movements get better!

“Backpedal”
Teams of 3:
150 Cal Bike
75 Power Snatch (115/80)
15 Rope Climbs
150 Cal Bike
75 Clean & Jerks (135/95)
15 Rope Climbs

1 works, 1 rests, 1 holds a plank:)

Team wods are not only a great way to get everyone to interact, but they also accomplish interval work. 1 person works, 1 person rests, 1 person holds a plank. This should get pretty real. I wouldn’t go to failure on anything. Instead, work until you start to slow down, then switch.