Weekly Programming: 0827 – 0902

Monday, August 27, 2018

L200 Conditioning

“Country Mile”
For Time:
– 1 Mile Run
– 50 Wallballs (20/14)
– 40 Box Jumps (24/20)
– 30 Burpees
– 20 Power Snatches (115/80)

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

2000/1600 Meter Row
115/80 Calorie Assault Bike

L100 Conditioning

“Country Mile”
For Time:
– 1200m Run
– 35 Wallballs
– 30 Box Jumps
– 25 Burpees
– 20 Hang Power Snatches

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

1600/1200 Meter Row
90/60 Calorie Assault Bike

 


Tuesday, August 28, 2018

L200 Strength

Push Press
– Heavy Set of 3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L200 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Hang Power Cleans (95/65)
– 20 Front Squats (95/65)
– 20 Push Press (95/65)
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L100 Strength

Push Press 4×3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

L100 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Front Squats
– 20 Push Press
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

 


Wednesday, August 29, 2018

L200 Conditioning

“Half Bad”
AMRAP 18:
– 30 Deadlifts (135/95)
– 15 Pull-Ups
– 24/16 Calorie Row
– 15 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

L100 Conditioning

“Half Bad”
AMRAP 18:
– 20 Deadlifts
– 10 Pull-Ups
– 18/12 Calorie Row
– 10 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

 


Thursday, August 30, 2018

L200 – Conditioning

AMRAP 13:
– 500/400 Meter Row
– 8 Power Cleans 165/115
– 16 Reverse Lunges 165/115 (8 each side)
– 24 AbMat Sit-ups

In this AMRAP workout, athletes will choose a barbell weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the barbell placed in the front rack.

L200 – Strength

Strict HSPU
3 max sets, with 2 mins of break in between

Scaling options:
– Partial ROM Strict HSPU (using plates and an abmat under your head). Your head must be at least 3 inches away from the abmat at the top of the HSPU. If not, go for scaling option 2 or 3.
– Pike push-up off a box (ideally, when your feet are on the box, the top of your heels are at the same level as your hips)
– Seated barbell Partial ROM strict press (down to eye level and back up). Pick a weight that allows you to do a min of 5 reps and a max of 15 reps on the first set.

L100 – Conditioning

AMRAP 18:
– 500/400 Meter Row
– 8 Power Cleans
– 20 Reverse Lunges (unweighted)
– 20 AbMat Sit-ups

 


Friday, August 31, 2018

L200 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L200 Conditioning

“Nancy”
5 Rounds:
– 400 Meter Run
– 15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

L100 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L100 – Conditioning

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

 


Saturday, September 01, 2018

All Levels – Conditioning

“The Ghost”
6 Rounds:
– 1:00 Calorie Row
– 1:00 Burpees
– 1:00 Double Unders
– 1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.

 


Sunday, September 02, 2018

All Levels – Conditioning

“Hot Rod”
For Time:
24-20-16-12:
– Calorie Row
– Alternating Dumbbell Snatches (50/35)
– Calorie Row
– Dumbbell Goblet Front Squats (50/35)

Just an erg and a dumbbell in this descending repetition triplet workout. The snatches are likely the limiting factor of the two dumbbell movements. Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the erg will be 18-15-12-9 respectively per round.