Friday 4.26.19 BRING A FRIEND DAY

“Girls Gone Wild”

Fitness
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Dumbbell Push Press 50/35#

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Ring Dip/Matador Dip/Box Dip/Bench Dip
Squat Snatches (135/95)

BAFRIEND
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
DB Thruster 35/25#
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
DB Deadlift or Barbell DL (Challenging)
Dumbbell Push Press 35/25#

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Box or Bench Dip
DB Snatch 50/35#

Open
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

CAP 15

Alpha

Odd Object COND
3 Giant Sets:
5 Sandbag Cleans
50' Sandbag Carry
10 Box Jumps (40"/30")
100' Yoke Carry
Rest 2:00 between efforts.

Row COND
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00



Thursday 4.25.19

Optional:
3 Rounds, Not for Time:
30/21 Calorie Row, :30s GHD Supine Hold (chest up)
30/21 Calorie Ski Erg, :45s Dead hang Hold (pull-up bar)
30/21 Calorie Erg Bike, :60s GHD Hip Extension Hold (chest down)

Conversational pace throughout, Of the three static holds, the dead hang hold may prove to be the most challenging. For all static holds, these are totals, where we can break as seen fit into chunks.

--- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

 

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y

Wednesday 4.24.19

Fitness
“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Open
"Espirit de Corps"
5 x AMRAP 3:00, resting 1:00 between:
1 Power Clean (225/155)
3 Strict HSPU
5 Wallballs (30/20) *Females to a 9' Target

Alpha

Backsquat
On the 3:00 x 5 Rounds:
70 Double-Unders
35% of Max Ring Muscle-Ups
5 Back Squats

Our "buy-in" to each set of back squats is a set of double-unders, and a individualized amount of ring muscle-ups. As an example, if our best unbroken set is 12 reps, we would be completing 4 reps per round.

Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a heavy set of five for the day.

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks
Set #1 - 65% of 1RM Clean and Jerk
Set #2 - 70% of 1RM Clean and Jerk
Sets #3+4+5 - Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Body Armor
3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
16 Weighted Hip Extensions
Not for score, but for quality movement. Rest 2:00 between sets.

Sanctional: Assault Runner
15:00 Recovery Run
The Air Runner is a piece of equipment we want to keep inside the repertoire. At sanctioned events, it is more than likely we'll see an actual run (as it is the best test), but once every ~5 workouts, we want to work this in.

Not for score, and entirely for familiarity and recovery.

Tuesday 4.23.19

“Boat Race”
3 Rounds:
Row 500 Meters
El Monte Run
Rest 3:00 between rounds.

AlPha

"Titanic" Part #2
For Time:
40-30-20 GHD Sit-Ups
20/15 Calorie Ski Erg
100' Handstand Walk

Bike Recovery
3 Rounds:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry

On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to complete a 200 meter farmers carry with challenging loads. If we have torpedo's, that is our first choice. Thick handles on a kettlebell would be our second option, with dumbbells being close behind.

Swim Conditioning
5 Rounds, of an 150m total effort:
50 Meters Light Pace
50 Meters Moderate Pace
50 Meters Hard Pace
Rest 2:00 between efforts.

Monday 4.22.19

“Destiny’s Child”
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")

Directly into...

15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

55:00-59:00 Cooldown

Alpha

Pausing Back Squats
On the 1:30 x 6 Sets:
2 Pausing Back Squats
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

5 second pause in the bottom of each rep.
Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks.

Snatch Primer
3 Sets, at a light load:
3 Snatch Grip Sotts Presses - Video
3 Overhead Squats

Loads are in the very light range - 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex - Video
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat
Set #1 - 45% of 1RM Snatch
Set #2 - 50%
Sets #3+4+5 - 55%

Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 68%
Minute 2 - 2 Squat Snatch @ 73%
Minute 3 - 1 Squat Snatch @ 78%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 71%
Minute 6 - 2 Squat Snatch @ 76%
Minute 7 - 1 Squat Snatch @ 81%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 74%
Minute 10 - 2 Squat Snatch @ 79%
Minute 11 - 1 Squat Snatch @ 84%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 84-88%
Minute 14 - 1 Squat Snatch @ 84-90%
Minute 15 - 1 Squat Snatch @ 84-93%
Iteration 2 of 2 in this sequence, building upon last week. Record the final three singles.

Pausing Snatch Pull
2 Sets of 2 @ 85%
3 Sets of 1 @ 95%

2-Second Pause - Below the Knee
2-Second Pause - Pockets

Body Armor I
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Body Armor II
3 Giant Sets:
Max Strict CTB Pull-Ups
50' DB Front Rack Walking Lunge
200 Meter Sled Pull (75% Bodyweight)
Rest 2:00 between.

Saturday 4.20.19

Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

Set #1 - 45% of 1RM Clean
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

Teams of 3, For Time:
800m Sandbag Run
3 Rope Climb, 9 Squat Cleans 225/155#
800m Sandbag Run
5 Rope Climbs, 15 Squat Cleans 185/135#
800m Sandbag Run
7 Rope Climbs, 21 Squat Cleans 135/95#

Alpha

Gymnastic COND
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Ring Muscle-Ups

Not for time or score. Rest as needed between sets, but rest *just as needed*. Let's move with a purpose here, while maintaining unbroken sets.

1 Mile Sled Drag

Every ~200 meters, alternate between a sled drag (facing away from the weight), and a sled pull (facing the weights). Weight is intended to be on the very light side, so that we do not need to stop at any given point. Grind through.


Friday 4.19.19

Open
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wall ball 20/14#
18 Alternating Dumbbell Snatches 50/35#
15 Lateral Burpees over Rower

Fitness
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wall ball 14/10#
18 Alternating Dumbbell Snatches 35/25#
15 Burpees to 45# Plate

CAP 15

Alpha

HS WALK COND
AMRAP 2:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rest 2:00

AMRAP 3:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rx KBS - 70/53

Note that there are two scores here (both rounds plus reps with every 5' being a single rep on the walk). And on the second AMRAP, it's 3 minutes versus 2.

Optional:

2,400 Meter Row
Meters 0-200 - 2K Pace + 13 Seconds
Meters 201-400 - 2K Pace + 8 Seconds
Meters 401-600 - 2K Pace + 3 Seconds

20:00 - 30:00 Recovery Swim
Time in the water, but not for score or intensity. Recovery effort today.

Thursday 4.18.19

Optional & Not for Time:
2 Rounds:
4,000m Bike Erg
2,000m Row
1000m Run

At a controlled, low intensity, a "CrossFit triathalon" of sorts. If we were to generalize our heart rate during a workout to be working at "100%", here today, aim to work between 70-80%. If we had to, we could hold a conversation. If we had to, we could move far faster. But we are purposefully holding back, allowing this longer effort, to be a recovery effort.

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

--- Upper Body ---

1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

--- Lower Body ---

1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ|
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y

Wednesday 4.17.19

Open & Fitness
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Alpha

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 53% of estimated 1RM Front Squat
Set #2 - 58%
Set #3 - 63%
Sets #4-6 (3 Sets) - Build to a moderate, between 66-75%. Aim to beat last week.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%
Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let's keep our hips/butt on the bench. Five points of contact - heels, hips, shoulders, and head.
Athlete's choice on loading, but let's start with what we guess would be 50% of our 1RM regular max. Let's be diligent with the tempo negative - this is what we are after today. Not max load.

MIDLINE
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Tuesday 4.16.19

“Tres Leches”
Open
On the 0:00... "Tres Leches" Part #1
30 Clean and Jerks (225/155)

On the 10:00... "Tres Leches" Part #2
30 Deficit Kipping HSPU (6"/4")
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3
1 Mile Run

Fitness
On the 0:00... "Tres Leches" Part #1
30 Clean and Jerks (185/135)

On the 10:00... "Tres Leches" Part #2
30 Kipping HSPU or DB Push Press
30 Chest to Bar Pull Up

On the 20:00... "Tres Leches" Part #3
1 Mile Run