1.19.19

Saturday

Teams of 2

100 Wall Balls

100 Foot Handstand Walk (10 wall walks)

Terrible Stair Run

100 DB Walking Lunges

100 Foot Handstand Walk (10 wall walks)

Terrible Stair Run

100 Foot Handstand Walk (10 wall walks)

100 Calorie Row


35 min cap

1.18.19

Friday

Snatch Consistency

0:00-4:00 Movement Primer EMOM

Muscle Snatch + Hang Power Snatch + Hang Squat Snatch @55%+

4:00-10:00 Every 0:45 x 8

1 Snatch at 70%

6 burpees per failed rep to be performed at end of the 10 minutes


We will follow this consistency program leading into the open. Load will increase and interval time will decrease. If you ever fail twice in a row, decrease load and hone in on technique.


MetCon

15 Minute Open AMRAP

Alternate every 5:00 between


A) 3-6-9-12-15-18-21 etc

Overhead Squat 95/65

Toes to Bar


B) 10 Alternating DB Snatch + 20 HR Pushhps + 30 Double Unders


C) Terrible Stair Run + Max Effort Burpee Facing Box Jump Overs


Try not to come out of the gate too hot. Remember you’re working nonstop for 15 minutes. Find a pace that allows you to keep moving for the entire 15 minutes.

1.17.19

Thursday

Thursdays will also be shifting to incorporate more Open movements and cardiovascular training. Athletes may choose to attack the workouts at higher or lower intensity based on goals. There will still be frontal and transverse plane movements to build fascia and move outside of the sagittal plane.


Skill: Handstand Walk (High Box Progression)


32 minute AMRAP

Terrible Stair Run

20 box jump overs

20 Russian swings 24/16kg

20 Alternating side lunges

Row 55 calories

20 Foot Handstand Walk / 2 Wall Walks

20 hollow rocks

20 KB Windmills (10/side)



Mobility / Mashing 10 minutes

1.16.19

Wednesday

Barbell Cycling

10-8-6-4-2 Touch and Go Power Cleans

Every 2 minutes for 10:00

10@50%

8@60%

6@70%

4@80%

2@90%


MetCon

For Time

40 Pistols

30 HSPU

20 Deadlift 225/155

10 Hang Squat Cleans 225/155 lbs


Every 4:00 stop and run to 6th Floor


15 minute Cap


Scaled Version

40 High Box Step Up with Controlled Descent

30 Pike Pushups

20 Deadlift 135/95

1.14.19

Monday

Midway Zombie Program Test

We’re 6 weeks in and feeling strong! Today you’ll have a chance to see how the zombie squats have strengthened your midline, upper back, and quads!

17 minutes to complete

5 Zombie Squats at 50%

4 Zombie Squatd at 60%

3 Zombie Squats at 70%

2 Front Squats at 80%

1 Front Squat at 85%

1 Front Squat at 90%

If 90% feels good, hit 95%

If you look like a turtle, call it a day on heavies and do 2-3 sets of 3 zombie squats at 70%

If 95% feels good, get fired up and go for 101% and hit that 2-5 lb PR!

MetCon

2:00 on 1:00 off for 15:00 or until complete

21-18-15-12-9-6-3

DB Thrusters 50/35 lbs

DB Facing Burpees

Advanced athletes may choose to work nonstop.

All athletes should aim to complete Thrusters unbroken. Win the mental victory and fight to finish each round unbroken! Breathe and move steadily on the burpees.

______

A Note on our Workouts

The CrossFit Open is 6 weeks away! The workouts we do everyday going forward will be reflexive of movements, loads, and rep schemes that have appeared in the Open over the last 8 years. For example, the last workout of 2011 was the same as the last workout of 2018!

You can register here

https://games.crossfit.com/open

We will do all 6 Open workouts in friendly competiton style heats on Saturdays from February 23 - March 23.

Each week will be sponsored and all participants will receive supplement samples and winning athletes will win prize packs!

1.12.19

Saturday

Teams of 2

0:00-10:00

18.2 Split Work as needed

1-2-3-4-5-6-7-8-9-10

DB Front Squats

DB Facing Burpees


Max 25 foot Handstand Walk / 2 Wall Walk in remaining time


10:00-20:00

6 rounds relay style

10 DB Box Stepovers + 10 HSPU


Accumulate Max L Sit in remaining time


20:00-30:00

Terrible Stair Run w/ Medball

400 Double Unders Split as needed


Max Peg Board or Rope Climbs in remaining time

1.10.19

Thursday

Skill: Turkish Get Up

10 minutes for technique practice / build to Heavy


Cardio Recovery

25 minutes at steady pace

Terrible Stair Walk/Jog

20 lateral wall balls

10 cartwheels

Row 60/48 calories

10 KB Windmills

10 Cuban rotations 5/2.5 lb plates


Mobility / Mashing

10 minutes

1.9.19

Wednesday

Lifting

Curtis PJ = Power Clean + 2 Lunges + Jerk

0:00-4:00 EMOM

1 Curtis PJ @ 60%+ c&j

4:00-10:00

Build to Heavy Curtis PJ in 4 attempts


MetCon - Retest 1/17/18

5 rounds

15 toes to bar

45 double unders

*Hang Squat Clean Ladder

Start each round with 15 T2B + 45 dubz. Then perform hang squat cleans as follows

12 Hang Cleans 135 / 85 lbs

9 Hang Cleans 185 / 115 lbs

6 Hang Cleans 225 / 145 lbs

3 Hang Cleans 275 / 175 lbs

1 Hang Clean 315 / 205 lbs


15 minute cap

Advanced athletes aim to finish sub 12

Scale barbells to 50-60-70-80-90% of your 1RM Clean

1.8.19

Tuesday

Skill: Headstand Tripod to Kip


Gymnasty 9 min EMOM

1) 3 Tempo Dips

2) 3 Tempo Pullups

3) Kipping HSPU Practice


Dip Tempo = :04 top, :04 bottom

Pullup Tempo = :04 Top, :04 controlled descent

HSPU: beginner kip to pushup or just hold tripod position

Intermediate: HSPU on wall

Advanced: Freestanding HSPU



MetCon

20 minute EMOM

1) 15 handstand pushups / pike pushups

2) 20 chest to bar pullups / ring rows

3) 20 ring dips / hand release pushups

4) Row 18/15 Calories

5) 12 burpees

Cap work at 0:45 each round


At 10:00 mark, athletes performTerrible Stair Run holding medball / wearing vest. Athletes may rest after finishing stairs until EMOM resumes at 15:00.

1.7.19

Monday

Strength

0:00-12:00

Build to Heavy Single Zombie Squat

Aim for 85-90%+ of your Front Squat 1RM if you’re feeling strong.

12:00-18:00 Every 2:00x3

5 zombie squats at 64-66-68% of your Front Squat 1RM



MetCon

12 minute AMRAP

12 pistol squats

24 wall balls

48 Double unders

25 Foot Handstand Walk / 2 Wall Walks

1.5.19

Saturday

Teams of 2

0:00-10:00

18.1 Relay AMRAP

8 T2B + 10 DB Hang C&J + 14/12 cal row


10:00-20:00

Relay AMRAP

Rx: 4 Muscleups + 20 wall balls + 40 Double unders

Scaled: 4 pullups + 16 wall balls + 30 seconds struggle unders


20:00-30:00

Terrible Stair Run

Then Relay AMRAP

10 Alternating DB Power Snatch + 25 ft HSW/ 2 wall walks


All relay rounds CAPPED at 90 seconds to ensure teams keep moving and don’t rest too much.

1.4.19

Friday

Snatches & Snacks

0:00-4:00

Power Snatch + Hang Squat Snatch 65%+

4:00-12:00

Build to Heavy Squat Snatch by Feel


MetCon

Nancy on the Stairs

5 Rounds for Time

Run to 6th Floor

15 OHS 95/65


15 min cap

1.3.19

Thursday

Skill 9 min EMOM

1) Freestanding Headstand Kip to Pushup

2) HSW Practice

3) 20-25 Second L Sit


Cardio Recovery

22 minutes at steady pace

Row 1000 meters

10 cartwheels

20 Cossack squats

30 second Plank in pushup position

Terrible Stair Walk/Run


Mobility / Mashing

10 minutes

1.2.19

Wednesday

Lifting

0:00-12:00

Build to Heavy 6RM Front Rack Lunge

These are forward lunges. Reverse lunges = no reps.

Aim for 75-80% of your 1RM Front Squat


12:00-18:00 Every 2:00x3

5 Zombie Squats at 66% 1RM Front Squat


MetCon

For Time

30 DB Thrusters 50/35

Terrible Stair Run

30 Chest to Bar Pullups

Terrible Stair Run

30 burpees over DB


15 minute cap

12.31.18 New Year’s Eve

Monday NYE 12.31.18

SEND IT

20 Minutes to Build to

Clean and Jerk 1RM

5 Clusters @ 50% C&J

4 Clusters @ 60%

3 clean and jerks @ 70%

2@80%

1@85%

1@90%

1@95%

1@100%+

 

MetCon  

0:00-10:00

For Time

50-40-30-20-10 Air Squats

10-8-6-4-2 Hang Power Clean 185/125 lbs


10:00-20:00

Run 1 mile

Advanced athletes wear 20/14 lb vest

Murph Route: out front door, right down patio, left on Marin, left on Columbus, left on Washington, Left on Bay, back in front door.  


20:00-30:00 EMOM

1) Wheel of Destiny Burpees + 2

2) 16 Alternating bicep curls


Community Buyout

35 seconds max effort assault bike

12.29.18

Saturday

Teams of 2

60 DB Box Stepovers 50/35

60 pullups

180 Double unders

Terrible Stair Run

180 Double unders

60 DB OH Walking Lunges

60 toes to bar

Terrible Stair Run

12.28.18

Friday

Oly Session

0:00-6:00 EMOM

1 Snatch @75%

6:00-12:00 Build to Heavy by feel (4 attempts)

12:00-15:00 rest / change weight

15:00-21:00 EMOM

1 Clean & Split Jerk @75%

21:00-27:00 Build to Heavy by feel (3-4 attempts)


These are ALL SQUAT snatches and cleans

Consistency is the name of the game. 6 burpees for any missed reps


MetCon

10 min EMOM

M1) 3 Hang power cleans + 3 Thrusters 185/125

M2) 10 Burpees

12.27.18

Thursday

Skill:

Kipping Pullup

Beginners focus on basic kip. Use band if needed to get the rhythm and full ROM

Intermediate focus on chest to bar kip

Advanced focus on big kip for Bar Muscleups

After demo and explanation Allow athletes to practice for 6 minutes as EMOM. Keep reps under 5 each minute.




MetCon

20 minutes to complete

40 chest to bar pullups

Terrible Stair Run

30 HSPU

Terrible Stair Run

20 Bar Muscleups

Terrible Stair Run

In remaining time AMRAP

25 foot HSW / 2 wall walks

20 ring dips / HR pushups

15/12 calorie row

12.26.18

Wednesday

Strength

0:00-14:00

Build to Heavy Bottoms Up Front Squat by feel

For this, set up box + pound pads. Starting with hips below parallel, drive up and fight to keep chest up. Finish the rep with controlled eccentric to pads.


14:00-20:00 Every 2:00 x 3

5 Zombie Squats at 65% of your 1RM Front Squat


MetCon

12 minute AMRAP alternate every 4:00

A) 15 wall balls + 10 burpees over ball

B) 20 walking lunges + 10 hollow rocks

C) Medball Carry to 6th Floor + Max Effort Double Unders


This is a running clock that doesn’t stop until 12:00. Athletes will rotate at the 3:50 mark to transition.

12.24.18

Closed Monday & Tuesday

Monday

Christmas Eve

12 Days of Christmas Home Version

1 Wall walk

20 second plank in pushup position

3 inchworm to pushup

4 Burpee tuck jump

5 hspu/pike pushup

6 pistol squat / kneeling to stand up

7 hand release pushups

8 altetnating jumping lunges

9 hollow rocks

10 jump squats

11 sit up get up

12 walkout to pushup

This is done like the song.

Round 1 = 1 Wall walk

Round 2 = 20 sec plank + 1 WW

ROund 3 = 3 Inch worm + :20 plank + 1 WW

Etc

Last Round = 12 Walkout to pushup + 11 Sit up get ups  + 10 jump squats ..... and a Wall Walk in a pear tree.