THURSDAY 9/20/18

 EXTENDED WARM-UP

EMOM x 8 MINUTES
Min 1 -- 5-8 Pull-ups*
Min 2 -- 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min
**Building each set to workout weight

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155) | (185/135)
1-2-3-4-5-6-7-8-9-10
Bar Muscle-Up

OPEN GYM BONUS  

ACTIVE REST
AM
Swim 30-40:00

PM
Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

WEDNESDAY 9/19/18

 WORKOUT

AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge
(70/53) | (53/35)*
15/12 Calorie Bike
18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

CASH OUT
5:00 EZ Pedal on Bike

OPEN GYM BONUS  

STRENGTH

4 Sets
1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS + 1 Snatch Balance; 70%+; rest as needed between sets

5 Sets
1 Clean Pull + 1 Low Hang Squat Clean; 70+%; rest as needed between sets

3 Sets
2 Snatch Pulls (2s pause below knee on the way up); 105%; rest as needed between sets

3 Sets
2 Clean Pulls (2s pause below the knee on the way up); 105%; rest as needed between sets 

GYMNASTICS
EMOM x 20:00
Min 1 - :30 Practice Press to Handstand
Min 2 - :30 L-sit Hold
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

CONDITIONING
5 Sets (85%)
3:00 Run

-Rest 1:30-

3:00 Bike

TUESDAY 9/18/18

 STRENGTH

BACK SQUAT
5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

WORKOUT
EMOM x 14 MINUTES
MIN 1 -- 14 Burpee Over Bar
MIN 2 -- 10 Back Squat (155/105) | (115/85)

OPEN GYM BONUS

STRENGTH
Power Snatch from the blocks (set-up right above knee); 4x2; 75-80%; rest 2:00

Power Clean from the blocks (set-up right above knee); 4x2; 75-80%; rest 2:00

Back Rack Alternating Lunge
8-8-6-6; (21x1); rest 2:00-3:00

GYMNASTICS
3x10
Banded pull aparts on foam roller
-Rest as needed between sets-

3x5
Isometric External Rotation (ER) Holds with Band
-Rest as needed between sets-

3x10
Floor Overhead (OH) Flexion with Band
-Rest as needed between sets-

3x8 (each side/alternating)
Push Up Hold with Alternating Shoulder Taps
-Rest as needed between sets-

3x10
Wall Slides with Bands
-Rest as needed between sets

CONDITIONING

30:00 EZ Bike (Breath through nose only)

MONDAY 9/17/18

 STRENGTH

ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (115/75) | Scaling Option  (95/65)

OPEN GYM BONUS  

STRENGTH

SA DB Bench Press; 8/8x3; (21x1); rest :90 between sets
Bent Over Rows; 5x5; (21x1); rest :90

GYMNASTICS
EMOM x 20:00
Min 0-5: 2 Def sHSPU (tough)
Min 6-10: 3-5 Burpee RMU 
Min 11-20: 6 TTB + 25’ HSW

CONDITIONING

8 Sets (80%)
14 Cal Bike
14 Cal Row
14 Cal Ski 
-Rest 1:00-

SATURDAY 9/15/18

IMG_1296.JPG

WORKOUT

FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/25)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/25)
100 Double Unders
400m Run

*20# Vest Optional

OPEN GYM BONUS  

STRENGTH

Snatch
3x3; 80%; rest as needed between sets

Clean
3x3; 80%; rest as needed between sets

GYMNASTICS
AMRAP x 10:00 (85%)
15 TTB
15/10 Cal Bike
5 BMU 
15/10 Cal Bike

-Rest 5:00-

AMRAP x 10:00 (85%)
10 sHSPU
200m Ski
12 C2B
200m Row

CONDITIONING
60:00 Hike

 

FRIDAY 8/15/18

WORKOUT

I. KAREN
FOR TIME
150 Wall Balls (20/14)

-Rest 3:00-

II. ISABEL
FOR TIME
30 Power Snatches (135/95)

*8:00 Cap on Each Workout

OPEN GYM BONUS 

STRENGTH 3 Sets
100’ Front Rack Yoke Carry (tough)
10 Good Mornings (moderate)
100’ OH DBL KB Carry (tough)
10 DBalls Over Shoulder

-Rest 2:00-

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Freestanding Handstand hold
Min 2 - :30 Hollow Rocks
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0) 

CONDITIONING
7 Sets (80%)
7 Thrusters (95/65)
15/10 Cal Row
-Rest :90-

THURSDAY 9/13/18

SKILL SESSION

ON A 12:00 CLOCK
Skill & Prep Work for Gymnastics (handstand push ups and pull ups)

WORKOUT
EMOM x  21 MINUTES
Min 1 - 2-8 Reps of (handstand push ups and pull ups) alternate each time through
Min 2 - 12/10 Calorie Bike
Min 3 - :50 in any static hold

*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement.

*Athletes have choice of static hold in third minute...plank, side plank, hollow, FLR, wall squat, squat, handstand, chin-up/pull-up, heavy front rack, heavy suitcase, etc.

OPEN GYM BONUS 

ACTIVE REST
AM
Swim 30-40 Minutes

PM
Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

WEDNESDAY 9/12/18

 WORKOUT

FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers

*20/15 Cal Row at end of each round

*Mountain climbers are counted 1L / 1R = 1 Rep

CASH OUT
5:00 Flow Stretching

OPEN GYM BONUS  

STRENGTH

5 Sets
1 Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 OHS + 1 Snatch Balance; 60%+; rest as needed between sets

5 Sets
1 High Hang Squat Clean + 1 Low Hang Squat Clean; 60+%; rest as needed between sets

3 Sets
2 Snatch Pulls (3s pause below knee on the way up); 100%; rest as needed between sets

3 Sets
2 Clean Pulls (3s pause below the knee on the way up); 100%; rest as needed between sets 

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Practice Press to Handstand
Min 2 - :30 L-sit Hold
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

CONDITIONING
3 Sets (85%)
4:00 Run

-Rest 2:00-

4:00 Bike

-Rest 2:00-

TUESDAY 9/11/18

IMG_1293.JPG

STRENGTH

Build to a 5 Rep Back Squat (31X1)

WORKOUT
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20”)

*2 Burpees top of every minute, including 0:00

OPEN GYM BONUS  

STRENGTH
Power Snatch from the blocks (set-up right below knee); 4x2; 75-80%; rest 2:00

Power Clean from the blocks (set-up right below); 4x2; 75-80%; rest 2:00

Split Squat
3x8/8;(31x1); rest 1:00 between sets

GYMNASTICS
3x10
Banded pull aparts on foam roller
-Rest as needed between sets-

3x5
Isometric External Rotation (ER) Holds with Band
-Rest as needed between sets-

3x10
Floor Overhead (OH) Flexion with Band
-Rest as needed between sets-

3x8 (each side/alternating)
Push Up Hold with Alternating Shoulder Taps
-Rest as needed between sets-

3x10
Wall Slides with Bands
-Rest as needed between sets

CONDITIONING
30:00-60:00 (60%/EZ)

Walk with 20# vest

MONDAY 9/10/18

 OLY COMPLEX

5 SETS

1 Power Clean
2 Hang Power Clean
3 Jerks

-Rest 1:30 between sets-

WORKOUT
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run

OPEN GYM BONUS  

STRENGTHBench Press; 4x8; (21x1); rest :90 between sets
Bent Over Rows; 4x8; (21x1); rest :90

GYMNASTICS
EMOM x 20:00
Min 0-5: 1 Def sHSPU (tough)
Min 6-10: 1-3 sRMU
Min 11-20: 8 TTB + 8 Push-ups

CONDITIONING
10 SETS (80%)
10 Cal Bike
10 Cal Row
10 Cal Ski
-Rest 1:00-

SUNDAY 9/9/18

WORKOUT
I. ON A 6:00 CLOCK
30/24 Cal Row
Then...
Max Bar Muscle-Ups (ring or bar)

-Rest 2:00-

II. AMRAP x 6 MINUTES
10 Russian KB Swing (70/53)
15 AbMat Sit-ups

-Rest 2:00-

III. EMOM x 6 MINUTES
Min 1 -- 13 Wall Ball 20/14
Min 2 -- 13 Up-Downs

OPEN GYM BONUS

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Freestanding Handstand hold
Min 2 - :30 Hollow Rocks
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

 

FRIDAY 9/7/18

THERE ARE NO CLASSES TOMORROW AS WE ARE CLOSED. WE ARE HOSTING OUR ANNUAL COMPETITION, POWER OUTPUT CHALLENGE. COME OUT TO WHEATLEY HEIGHTS SPORTS COMPLEX AND CHEER ON ALL OF THE ELITE CROSSFIT ATHLETES!!!

WORKOUT
8 ROUNDS, EACH FOR TIME
On the 3:00...
400m Run
12 Toes to Bar (or GHD)

*Round 1 starts at 0:00, Round 2 starts at 3:00 and so on…

CASH OUT
5:00 Flow Stretching


*Focusing on hips and hamstrings

OPEN GYM BONUS

STRENGTH
3 Sets
100’ Yoke Carry (tough)
5 Glute Ham Raises
100’ Farmers Carry (tough)
8/8 SL RDL

-Rest 2:00-

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Freestanding Handstand hold
Min 2 - :30 Hollow Rocks
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

CONDITIONING
5 Sets (80%)
10 DB Thrusters (50/35)
15/10 Cal Ski
-Rest :90-