The CrossFit Open is coming up February. Although CFW training will not change much our focus will be on movements historically popular in past Opens. The performance workouts will see an increase more advanced skills.

Monday January 14, 2018

Warm Up

2-4-6-8-10 Reps of…

Bike/Row/Ski Calories

Air Squats

Push Ups

Coaches Prep

Skills: Hang Power Clean

EMOM 5

5 Hang Power Clean Start at 75/55 or 65/45 or 45/15 and Work Up in Weight 5-10 Pounds

Technique Focused

WOD: For Total Reps

4 Rounds

30 Seconds Max Calorie Bike

30 Seconds Rest

30 Seconds Max Hang Power Cleans Performance 155/95, RX & Masters 115/75, Scaled 95/55 or 75/45 Beginner KBELL Swings

Immediately run 800 m at recovery pace

OLY Week 1 of 4-Week Block Pull Cycle

For this part of your training athletes will be using the blocks. The position of the bar is an “about” area. Athletes should set up the blocks as close to the position as stated.

A. Class Warm Up

B. Class Hang Clean Skills

C. Snatch Pull + Power Snatch (Mid thigh) 3 Sets 2+2 (2 Pulls + 2 Power Snatches) @65% of Max Snatch or a Moderate Weight

D. Tempo Front Squat 3x2 Reps @60% 3-1-1-1

Gymnastics Programming

This program will address focus areas and progressions for the following movements: Pistol, HSPU/Push Ups, Muscle Ups/Pull Ups, Burpees

Week 1 Day 1: Testing

Pistol/Single Leg Squat Max Alternating in 60 Seconds

HSPU Max Strict Reps in 60 Seconds

Pull Ups Max Strict Reps in 60 Seconds (or you could skip and use your recent total)

Push Ups Max Reps in 60 Seconds

Please note if you currently cannot perform these movements

ROM:2 Minutes Brettzels + 2 Minutes Couch Stretch + 2 Minutes Puppy Dog Pose

Tuesday

Warm UpEMOM 8

1- Run/Row/Bike/Ski

2- Spider Walk

3- Banded Shoulder Symmetry

4- Samsun Lunges

Coaches Prep

Skills: 4 Rounds not For Time

6-8 Blocked Push Ups

Rest 30 Seconds

6-8 Eccentric Pull Ups (Slow as Possible Descent)

Rest 30 Seconds

15 Plate Push Out Squats 15/10

Rest 30 Seconds

WOD: For Time

Performance 3 Rounds, RX/Masters 2 Rounds, Scaled/Beginners 1 Round

40 Calorie Row

20 Burpee Box Jump Overs 20” Everyone

40 T2B/T2B Variations/Sit Ups w/Feet Anchored

20 Push Press Performance 115/75, RX 95/65, Masters 50+ & Scaled 75/45 Beginner could use DBELLs

Posterior Chain:5 Sets of 10-15 GHD Hip Extensions + 1 Minute Weighted Plank

ROM:3 Minutes Sumo Squat Hold + 2 Minutes Standing Straddle + 2 Minutes Box Shoulder Stretch

Wednesday

Warm Up

2-4-6-8-10 Reps of…

Bike/Row/Ski

Air Squats

Ring Rows

Sit Ups

Coaches Prep

Skills: Dead Lift and Strict Press

Percentages are based off 90% of your 1 Rep Max

Warm Up

10-8-6 Reps

Working Sets

5@65%, 5@75%, 5+@85% (5+ means as many reps as possible)

Dead Lift First then Strict Press

WOD: Partner (Place Boxes on both sides of the gym) Grunt Work

AMRAP 20: Alternating Rounds of…

Bodyweight Lunge to Box + 10 Farmer Carry Step Ups + Farmer Carry Back

Every 5 Minutes Both partner Run

Performance 50/35 DBELLs + 400 M Run, RX/Masters KBELLs 45/25 + 400 M Run, Scaled KBELLs 35/20 + 200 M Run

Midline:50 Hollow to Arch Roll

ROM:2 Minutes Pigeon Pose + 3 Minutes Foam Roller Lower Body + 2 Minutes

OLY Week 1 Block Cycle

A. Squat Therapy + Banded Shoulder Symmetry + Theraband Side Steps x20 Each Side

B. 3 Sets: 10-15 GHD Hip Extensions + 3 Turkish Get Up Each Side

C. Clean Pull + Power Clean (Mid thigh) 3 Sets 2+2 (2 Pulls + 2 Power Cleans) @65% of Max Clean or a Moderate Weight

D. OH Squat 2x5 @65%, 4x5 @70%

Gymnastics Training Program

4 Sets

6 Blocked Push Ups Tempo 2-1-1-1

Rest 30 Seconds

8 Ring Row Tempo 1-0-1-1

Rest 30 Seconds

30 Hollow Rocks

Rest 30 Seconds

10 Burpees with Feet together

Rest 1 Minute

Thursday

Warm Up EMOM 8

1- Run/Bike/Row/Ski

2- Alternating Side Lunges

3- Sumo Inch Worm

4- Banded Shoulder Symmetry

Coaches Prep

Ankles/Calves/Knees/Low Back

Skills: Pistols

Tabata Pistols

Scaling Options:Rig, Plate out in front, Squat to Box, or on top of Box drills we have been completing

WOD: For Time

Performance RX Scaled/Masters 50+

21 KBELL Swing 70/55 55/35 45/25

15 Pull Ups Pull Ups or Ring Rows Pull Ups or Ring Row

9 Strict HSPU HSPU HSPU or HR Push Up

Rest 1 Minute

18 KBELL Swing Same Same

15 C2B Pull Ups Pull Ups or Ring Row

12 Kipping HSPU Hand Release Push Ups HR Push Ups

Rest 1 Minute

12 KBELL Swings Same Same

9 Strict Pull Ups Strict Pull Ups Pull Ups or Ring Row

6 Strict HSPU HSPU HSPU or HR Push Up

Immediately Row/Bike 3 Minutes Recovery Pace

ROM:10 Seal Push Ups + 1 Minute Seal Pose + 1 Minute Downward Dog + 1 Minute Puppy Dog Pose + 3 Minutes Seated Saddle

Friday

Warm Up EMOM 8

1- Run/Bike/Row/Ski

2- Samsun Lunge + Air Squat

3- Reverse Snow Angels

4- Cuban Press 30 Sec + Pass through 30 Sec

Coaches Prep

Barbell

10 Upright Rows

10 Front Squats

10 Push Press

10 OH Squat

10 Back Squat

10 Good Mornings

Skills: Pause Front or Back Squat

9 Total Minutes

EMOM 2

3 Reps @65%

Rest 1 Minute

EMOM 2

3 Reps @75%

Rest 1 Minute

1 Minute for 3 Reps @80%

Rest 1 Minute

1 Minute for 3 Reps @85%

WOD: For Total Reps

Performance 3 Rounds RX/Scaled 2 Rounds

3 Minutes Calorie Row

2 Minutes Double Unders or Singles

1 Minute Bar Facing Burpees

Rest 3 Minutes

Record Total Reps each round for an overall total

GYMNASTICS

4 Sets

6 Blocked Push Ups Tempo 3-1-1-1

Rest 30 Seconds

8-10 Plate Push Out Squats

Rest 30 Seconds

6 Ring Rows Tempo 1-0-2-1

Rest 30 Seconds

30 Second Superman Rock

Rest 1 Minute

OLY Week 1 Block Cycle

A. Class Warm Up and Prep

B. Squat Therapy + 2 Minutes Couch Stretch Each Side + 2 Minutes Couch Stretch Each Side

C. Class Squats

D. Snatch ALL SINGLES FROM THE FLOOR: 50%, 60%, 65%, 70%, 75%, then up to 5 More “Heavy Singles depending on Feel”. Rest 1-2 Minutes between lifts

E. Clean and Jerk ALL SINGLES FROM THE FLOOR: 50%, 60%, 65%, 70%, 75%, then up to 5 More “Heavy Singles depending on Feel”. Rest 1-2 Minutes between lifts

Midline:100 Flutter Kicks + 3x Max Side Plank Each Side

ROM:1 Minute Single Leg Forward Fold each side + 1 Minute Thread the needle each side + 2 Minutes Dragon Each Side + 3 Minute Sumo Squat Each Side