Monday Workout of the Day

Monday – June 5, 2017 – 170605

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.

Strength: none

Super Set: none

Metabolic Conditioning:Testify

For time. 5 rounds

12 back squats (Health: 55lb / Athletic: 85lb* / Performance:135lb)

8 chest- to-bar pull-ups (Health: band assisted)

12 dumbbell hang power snatches (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 30 min, about 5 min per round including the rest. Scale Up: 155/105lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch

Compare to: NEW WORKOUT!

Coaching Tips: Bar starts on the ground (always unless otherwise stated), keep the chest up and do these as ‘high bar’ so that your lower back doesn’t blow up. Do big sets of chest to bar on the first round, but break them up often later on to avoid possible hand tears. Remember that c2b is more about the legs and hips popping up than about the arm pull. Alternate hands as desired on the hang snatches, but consider switching often to save the grip on later rounds. Move fast on the running part of the bootlegger burpees because of the minute rest!

Optional ‘Cash Out’: None.

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Saturday Workout of the Day

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None  

Strength: none

Super Set: none

Metabolic Conditioning: “Kodiak”

For time. 2 rounds (20-minute time cap)

10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)

15 overhead squats (Health: Font squat, Athletic/Performance: same as above)

20 power clean and jerks (same as above)

20 burpees

2 minutes rest

Record total time (including the rest)

*Women’s “As Prescribed” weights and reps (Rx)

Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.

Scaling Guide: 11 – 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.

Compare to: January 29, 2015

Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!

Optional ‘Cash Out’: none

 

Bootcamp:

Hiit Training:

Bootcamp:

45s, 35s, 25s, run

 

Battle Ropes
Goblet Reverse Lunges
Touchdown Jacks
Alternating Single Arm DB Rows

KBS
DB Lunges
Bootleg Burpees
Russian Twists

Bumper Plate GTO
Cossack Squats
Ball Slams
Band Pull Aparts

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Friday Workout of the Day

Context:   Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills.

Strength: none

Super Set: none

Metabolic Conditioning:Kid Dynamite

For time. 5 rounds.

25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 9 – 17 minutes, about 2:30 per round. Scale Up: 95/65lb bar

Compare to: CrossFit ‘Classic’

Coaching Tips: This one will be a shoulder burner!  Make sure you are using a lot of leg/hip drive on those push presses to save the shoulders. Go for big sets on the first couple rounds, but then plan on resting a lot to get through the double unders quickly. Try to pace this one so you rest once or twice on the push presses, but then don’t waste any time getting the double unders completed. For the DUs, make sure your shoulders are relaxed and that you keep the arms close to your sides. Wide arms will make your shoulders much more tired for the later rounds!

Optional ‘Cash Out’: 20 cal row, 15 hollow rocks, 50m farmer carry, 5 minutes

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Thursday Workout of the Day

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 2 Push Jerk or Split Jerk – 2 of 13 (7 sets of 2 reps, same weight across, approximately 70 – 80% of max jerk). Video Here.

That Kwiatkowski is our June “Bull of the Month”

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Times Like These

7 minute AMRAP (as many rounds as possible)

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 7 rounds, about 1:15 per round, Scale Up: overhead lunge with kettlebell.

Compare to: May 31, 2016

Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet.  Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.

Optional ‘Cash Out’: 15 wall ball, 200m run, 3 rounds

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Wednesday Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean, or perform 3 reps on the minute for 5 minutes.

Strength: none

Super Set: none

Metabolic Conditioning: “Learn To Fly

5 rounds for max reps.

1 min dumbbell weighed pull up (Health: band assisted, Athletic*: 15lb db, Performance: 25lb db) – doesn’t have to be strict

1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 95lbs, Performance: 155lbs)

1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)

1 min Cal Row

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.

Compare to: NEW WORKOUT!

Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on power cleans, you’ll end on weighted pull ups. Pace this one so that you can get the max reps on the movements you are good at. When doing db pull ups, hold the db between the thighs or the feet. If you hold it between the ankles, you may want to wrap the handle with a towel or a shirt so the knurling doesn’t shred your skin.

Optional ‘Cash Out’: None.

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Tuesday Workout of the Day

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: 30s of jump rope or double under practice, 30s rest, for 5 rounds.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Plenty of Gas in the Tank”

For time – 4 rounds for time. 40-minute time cap.

400m run* (Health: 200m run)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

5 overhead squats (Health: 35lbs, Athletic *: 65lbs, Performance: 95lbs)

Row (Health: 200m, Athletic*: 300m, Performance: 400m)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 25 – 38 minutes, about 7:00 per round. Scale Up: 5 rounds, 53/35 Kettlebell snatch & 135/95lb for the OHS for an extra challenge).

Compare to: December 16, 2016

Coaching Tips: This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).

Optional ‘Cash Out’: None.

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Happy Memorial Day – The Gym is Closed Today

Have a great holiday & we will see you tomorrow!

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