Tuesday 022817

Gymnastics Focus
Strict Handstand Push Ups
50 reps or
35 Reps or
20 Reps
Doing 50? Be able to do AT LEAST 5 strict head to floor unbroken.
35? At least 3 Strict Head to Floor.
20, 1 Strict Head to Floor.

Strength Focus
12-9-6-3
Deadlift (315/205lbs)
Front squat (225/145lbs)
Squat snatch (135/95lbs)
Rest 1 minute after each set (12 of each movement, rest, 9 of each movement, rest, etc)
Set up three separate bars and tear through them as fast as possible each round.

Saturday 021817

Today's Suggestion: Pick 2

Strength & Gymnastics Focus
EMOTM 12 minutes
Even: 10 Unbroken front squats AHAP
Odd: 3 Rope climbs

Cardio and Endurance Focus
7 Rounds
Max burpees to 6″ target in 1 minute
Rest 1 minute

Gymnastics Focus
With a partner
AMRAP 15 minutes – Climb the ladder – Switching anytime
4 Assault Bike calories
2 Muscle Ups
8 Assault Bike calories
4 Muscle Ups
12 Assault Bike calories
6 Muscle Ups
And so on…

Friday 021717

Today's Recommendation: Pick the 1 you need most

Opens Focus
3 Rounds
80 Double Unders
40 Toes to bar
20 Bench press 185/115lbs (155/105lbs round 2 – 135/95lbs round 3)
Rest 2 minutes

Strength Focus
Using the same weight as last week. Work up to a set of 6 push jerks from the floor, then 36 push jerks for time with the same weight as the 30 for time last week. All sets taken from the ground.

Cardio and Endurance Focus
EMOM 20 minutes
10/8 Assault Bike calorie SPRINT

Gymnastics Focus
With a partner
AMRAP 5 minutes – Switching anytime
Max sets of 7 unbroken Chest to Bar Pull Ups

Tuesday 021417


Today's Suggestion: Power Cleans + 1 Other

Power Clean
EMOTM 5
5 Touch and go Power Cleans
-Ascending - Start at 70%

Gymnastics Metcon Focus
4 Rounds
Run 200m/Bike .3 M
10 Deadlift 275/185lbs
20 Alternating pistols
10 Strict Pull Ups OR 1

Cardio and Endurance Focus
Row 2k*
*EMOM 5 Over rower burpees
Do not start with burpees

Gymnastic Focus
With a partner
AMRAP 7 minutes – Both partners working at the same time, switching movements anytime
Max Assault Bike calories
Max toes to bar
The score at the end is total calories and total toes to bar added together. Strategize any way you like.

Friday 021017

Todays Suggestion: Squat Cleans & CF Opens Focus, 1 other if you want.

Squat Cleans
EMOTM 5
5 Squat Cleans
ADV: Touch and Go
Start in the neighborhood of 65-70% of your clean max and work up if you can.

Coaches Note: We did this 2 weeks ago. How does today compare to back then?

CrossFit Opens Focus
AMRAP 7 minutes
5 Squat snatch (135/95lbs)
10 Ring Dips

Strength Focus
Work up to a heavy set of 5 Push Jerk from the floor.
Then
30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.
Heavier and faster than week 1.

Cardio and Endurance Focus
21-18-15-12-9
Assault Bike calories
Bar facing burpees

Gymnastics Focus
With a partner switching anytime:
20 Rounds
8 Unbroken Chest to Bar Pull Ups
*If you cannot do C2B Pull Ups, use a band and do 3 Strict Unbroken C2B Pull ups

Crash B's Focus
2 x 5 Minutes - Easy Pace - Goal 2K pace + 10-15 sec/500 - Rest 3 Minutes between sets

Wednesday 020817

Todays Suggestion: Pick 1 or 2

CrossFit Opens Focus
3 Rounds
25 Calorie Bike
20 Dumbbell Lunges (45/35)
7 Muscle Ups
Rest 2 minutes
*If you do not have Muscle Ups - do low ring transitions and after completing the 3 rounds, complete 5 x 7 Kip Swings on Rings

Cardio and Endurance Focus
2 Rounds
Run 1 mile
Rest 5-10 minutes

Gymnastics Focus
AMRAP 10 minutes – one person working at a time
Unbroken sets of 7 Handstand Push Ups
All sets must be 7 reps. You do not have to alternate if one athlete needs an extra break and the other athlete can hit back to back sets.

Tuesday 020717


Todays Suggestion: Pick 1

CrossFit Opens Focus
3 Rounds
30 Double Unders
15 Hang Power Cleans (145/100lbs)
30 Double Unders
Rest 1 minute

Cardio and Endurance Focus
4 Rounds
Row 750m
Rest 1:1

Gymnastics Focus
AMRAP 18 minutes – Switching after each round (6’s switch, 9’s switch, 12’s switch, etc)
6-9-12
Assault Bike calories
Toes to bar
*Athelte 1 do 6, then 6. Athelte 2 do 6 then 6. Athelte 1, 9 and 9, Athlete 2, 9 then 9.

Monday 020617

Todays Suggestion: Pick 1 or 2

CrossFit Opens Focus
With a 15 minute running clock, working two minutes, then resting one minute:
Climb the ladder
3 Wall Balls (20/14lbs)
3 Calorie row
6 Wall Balls
6 Calorie row
9 Wall Balls
9 Calorie row
And so on…
Continue where you left off after each rest period

Gymnastics Focus
AMRAP 2 minutes x5
15 Thrusters 95/65lbs
Max distance HS walk in remaining time
Rest 1 minute

Crash B's Focus
This weekend is it! 
5 x 500 M  Row - 3 Minute Rest between rowing effort
*Row at your desired 2k 500m Pace

 

Friday 020317


Todays Suggestion: Squat Cleans and Pick 1 More

Squat Cleans
Every Other Minute for 10 minutes (5 Rounds)
4 Touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.


Cardio and Endurance Focus
6 Rounds
.5 M Assault Bike
Rest two minutes

Gymnastics Focus
With a partner switching anytime:
20 Rounds
10 Unbroken toes to bar

Crash B's Focus
5 x 5 Minutes
15” ON and 15” OFF. Stroke rate range of 28-36. 

Wednesday 020117

Todays Suggestion: Metcon Focus Unless you need something else more

Metcon/Skills Focus
20-15-10
Power Clean (155/105)
HSPU
Rest 2 minutes
25-15-10
Wall Balls (30/20lbs)
Ring Dips

Cardio and Endurance/Opens Focus
10 Rounds
10 25' Shuttle Runs
Rest 30 seconds between rounds

Gymnastics Focus
AMRAP 10 minutes – switch anytime
Partner 1: AMRAP muscle-ups
Partner 2: AMRAP double-unders
Partner 2: AMRAP muscle-ups
Partner 1: AMRAP double-unders
While one partner muscle-ups, the other does double-unders, and you may switch back and forth as much as you want.

Crash B's Focus
3 x 9 Minutes
Rest 3 Minutes in between each set
Set 1:
2 Minutes @ 20 Strokes/minute
2 Minutes @ 22
2 Minute @ 24
2 Minutes @ 26
1 Minute @ 28

Set 2:
2 Minutes @ 22
2 Mintues @ 24
2 Minutes @ 26
3 Minutes @ 28

Set 3:
3 Minutes @ 24
2 Minutes @ 26
2 Minute @ 28
1 Minute @ 30
1 Minutes @ 32