Friday 20210412

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min Amrap
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)

– Into –

3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)

Workout – Metcon (AMRAP – Reps)

8-minute Amrap
30 Chest to Bar
50 Air Squats

– At 10:00 –

8-minute Amrap
30 Push-Ups
50 Air Squats

– At 20:00 –

5 min Amrap
Max Clean and Jerks (135/95)

Scaling Option

8-minute Amrap
20 Ring Rows
30 Air Squats

At 10:00 –

8-minute Amrap
20 Bar Push Ups
30 Alternating Step Ups

At 20:00 –

5 min Amrap

Dumbbell Clean and Push Press (light weight)
TARGET SCORE
Target number of Reps
Set 1: 160 +
Set 1: 160 +
Set 1: 30+

Minimum number reps before scaling:

Set 1: 100
Set 1: 100
Set 1: 15
27min Time Cap

Accessory – Warm-up (No Measure)

4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold

Thursday 20210415

Announcement

Happy Birthday Tyler Gunnels!!

General Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

4 rounds (each)
30-sec air runner or Run (Jog)
30-sec row (Moderate)
5 down dog/seal transitions

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set
30 sec. Run (workout pace)

– Partner rows (workout pace) while partner runs (each goes through)

Workout – Metcon (Time)

Teams of 2

5 sets each
P1 – 400m Run
P2 – Max Meter Row

INDIVIDUAL OPTION

5 sets
400m Run
500/425m Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-

– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)

Accessory – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Wednesday 20210414

CrossFit Rx – CrossFit

General Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

12 min AMRAP
1 min easy row
10 band pull aparts
5 Bench Press (empty bar – build across)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build across)
5 Single Arm DB Thrusters (each side – lightweight – build across)

Warm-up – Warm-up (No Measure)

**2. Strength Prep**

– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength

Bench Press (5×1)

@ 90% 1RM Bench Press

* Complete a set every 2 minutes, on the minute for 10 minutes *
• To be performed between Deadlift

Strength – Deadlift (5×1)

@ 90% 1RM Deadlift

* Complete a set every 2 minutes, on the minute for 10 minutes *
• To be performed between Bench Press

Warm-up – Warm-up (No Measure)

**3. Workout Prep**

2 sets
3 Dumbbell Thrusters (have athletes practice squat clean and go)
1 Rope Climb (half way) or 5 Ring Rows + 2 Strict Pull Ups

Workout

Metcon (Time)

For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs

OR

30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes

Accessory – Warm-up (No Measure)

1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)

Tuesday 20210413

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

CrossOver Symmetry or Banded 7’s
+
Hip Halo Warmup

-into-

Burgener Warmup

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch

Metcon – Metcon (AMRAP – Rounds and Reps)

Every 3:00 (6 sets)

– 0:00 – 3:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
15 Power Snatch (75/55)

– 3:00 – 6:00

15/12 Calorie Assault Bike or 21/16 Cal. Row
12 Power Snatch (95/65)

– 6:00 – 9:00

15/12 Calorie Assault Bike or 21/16 Cal. Row
9 Power Snatch (115/80)

– 9:00 – 12:00

15/12 Calorie Assault Bike or 21/16 Cal. Row
6 Power Snatch (135/95)

– 12:00 – 15:00

15/12 Calorie Assault Bike or 21/16 Cal. Row
3 Power Snatch (155/105)

– 15:00 – 18:00

15/12 Calorie Assault Bike or 21/16 Cal. Row
Max Power Snatch (175/115)

Scaling Option

6 sets
2 min Amrap
12/10 Calories Assault Bike or 16/14 Cal. Row
Max Alternating Dumbbell Snatch (light moderate weight)

rest 1:00 between sets –

TARGET SCORE
Target time each set: Sub 2 minutes
Time cap each set: 2:15

Accessory – Warm-up (No Measure)

10 min double under practice
OR
Every min for 10 minutes
35 doubles unders

1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes

Monday 20210412

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 Abmat situps
5 alt. V-ups (each side)

Warm-up (No Measure)

**2. Strength Prep**

Have athletes build up to 60%+50lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.

Strength – Back Squat (Back Squat – 5 sets x 5 reps @ 60%+50lbs (Total) 1)

Strength – Back Squat (5×1)

Back Pause Squats

– 5 sets x 1 reps

* Complete a set every 90 seconds *
• Set 1: 62%, Set 2: 68%, Set 3: 75%, Set 4: 80%, Set 5: 85
• Record each set as 1 of your scores for load
• Pause should be 2-3 seconds at the bottom. Controlled descent, tight core and tall torso. Be explosive out of the hole and press up on the bar (DON’T PULL DOWN).
• This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.

Warm-up – Warm-up (No Measure)

**3. Workout Prep**

1 set
3 V-ups
3 Burpee to Bar
3 Knee to elbows + 2 Toes to Bar

Metcon – Metcon (Time)

For Time:

40 Toes to Bar
50 Burpees to 6-inch target
40 Toes to Bar

Scaling Option
For Time:
40 Abmat Sit Ups
50 Up Downs
40 Alternating V-Ups

TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes