Wednesday 2.20.19

Wednesday

Skills and Drills:

3 Rds

30 Sec HS Hold (freestanding)

1:00 Any Grip Dead Hang (on pull up bar)

Strength:

GHR

4x20@ 25% 1rm BS

WOD:

40 minutes to complete:

CrossFit Total 2

Clean, Find 1 rep max

Bench press, Find 1 rep max

Overhead squat, Find 1 rep max

WOD 2

2 Rds

:50 on :10 off

:40 on :20 off

:30 on :30 off

:20 on :40 off

:10 on :50 off

for Cal on Bike

Monday 2.18.19

Skills and Drills:

2x ME UB MU

2x ME UB Strict Ring Dip

2x ME Kipping Ring Dip

rest 1min between every set

BB CYCLING:

Power Snatch

10x2 @ 75%

rest 1min

Split Jerk

10x2 @ 75%

rest 1min

Strength:

Hang Snatch High Pull

70% 4x2

WOD:

For Time

21 Deadlift (225/155)

Handstand walk 60ft

15 Deadlift (225/155)

Handstand walk 40ft

9 Deadlift (225/155)

Handstand walk 20ft

21 Deadlift (315/225)

21 Handstand Push Ups

15 Deadlift (315/225)

15 Handstand Push Ups

9 Deadlift (315/225)

9 Handstand Push Ups

15min CAP

Saturday 2.16.19

Saturday

Skills and Drills:

2x ME UB MU

2x ME UB Strict Ring Dip

2x ME Kipping Ring Dip

rest 1min between every set

BB CYCLING:

Establish Max for the Day

Power Snatch

&

Hang Clean

Strength:

RDL

4x6

WOD:

3rds

15 Strict Pull Up

30 KBS  

1000m Row



Friday 2.15.19

Friday

Skills and Drills:

After WOD if needed.

Def  Kip HSPU

10-8-6-4-2 rest 1min

Must be UB

BB CYCLING:

Snatch Balance

Max for the  day

then,

2x2 @ 80%

Strength:

Snatch Pull

5x4 @ 90%

Pause Back Squat

Est 2rm (no bounce)

GHR

4x20 @ 25% 1rm BS

WOD:

3rds

400m run

21 DL (135/95) 

12 Deficit HSPU

Wednesday 2.13.19

Wednesday

Skills and Drills:

4 Sets of Complex:

ME UB Strict C2B

+

ME UB Strict Pull-up

+

ME UB Kipping Pull-up

never dropping

rest 2min


BB CYCLING:

Clean off Blocks

mid-thigh

6x2 @ 65%

rest 1min

Strength:

Clean Pull

5x4 @ 90%

WOD:

Three rounds for time of:

10 Unbroken Squat cleans (155/105)

10 Shuttle sprints (20' forward + 20' backwards = 1 rep)

10 Unbroken Deadlifts (245/165)

10 Burpees

10 Unbroken Jerks (155/105)

Rest 1 minute

Each Rounds go down 2 reps on each movement.

Tuesday 2.12.19

Tuesday

Skills and Drills:

KB Arm Bar

5x5 secs per side

BB CYCLING:

Snatch

3x1 @ 90%

CJ

3x1 @ 90%

Strength:

Single Leg RDL

4x6

GHR

4x20@ 25% 1rm BS (post wod)

WOD 1

Every 3 minutes complete

Back Squat 5-5-3-3-3-1-1-1-1 reps.*

*After every set of BS complete one

Legless rope climb

Score is total load of each set.

WOD 2

a2 Rds

:50 on :10 off

:40 on :20 off

:30 on :30 off

:20 on :40 off

:10 on :50 offa

for Cal on Rower

Monday 2.11.19

Skills and Drills:

3 Rds

30 sec HS Hold or 10 Attempts

1 min Dead Hang on Pull-up Bar

BB CYCLING:

Snatch off Blocks (mid thigh)

6x2 @ 65%

Rest 1 min

Power Jerk

6x2 @ 65%

Rest 1 min

Strength:

Hang Clean High Pull

4x3 @ 70%

WOD

CrossFit Games Open 17.1

For Time

10 Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20″

20 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

30 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

40 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

50 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

Time Cap: 20min

2.9.2019

Saturday

Skills and Drills:

Strict Def Hspu

10-8-6-4-2 rest 1min

Must be UB

Def Kip HSPU

10-8-6-4-2 rest 1min

Must be UB


BB CYCLING:

Establish Max for the Day:

  • Hang Snatch

  • Hang Power Clean + Power Jerk

Strength/Technique:

Stiff Leg DL

4x8

WOD:

5k Row

1st- 1000m @ 22 s/m

2nd- 1000m @ 24 s/m

3rd- 1000m @ 26 s/m

4th- 1000m @ 24 s/m

5th- 1000m @ 22 s/m

For Time

2.8.2019

Friday

Skills and Drills:

4 Sets of Complex:

ME UB Strict C2B

ME UB Strict Pullup

ME UB Kipping Pullup

(Do all three movements, in succession, while never dropping off the bar)

Rest 2min

BB CYCLING:

Snatch Balance

Max for the day

then, 75% 3x2

Strength:

Snatch High Pull

5x5 @ 85%

Pause Back Squat (no bounce)

Est 3RM

GHR

4x20@ 25% 1rm BS

WOD:

"Nutts"

For time:

10 Strict Handstand push-ups

15 Deadlift (250/165)

25 Box jumps (30/24)

50 Strict Pull-ups

100 Wallball shots (20/14) 10ft target

200 Double-unders

Run 400 meters with a 45lb/25lb plate

2.6.2019

Wednesday

Skills and Drills:

KB Arm Bar (video below)

5 reps each side

Hold for 5 sec

 

then,

:50 on :10 off

:40 on :20 off

:30 on :30 off

:20 on :40 off

:10 on

for Cal on Rower

BB CYCLING:

3-Posistion Clean

5 sets @ 65% Power, Knee, Floor

rest 1min

Strength:

Clean High Pull

5x5 @ 85%

GHR

4x20@ 25% 1rm BS

WOD:

Complete 3 rounds for time of:

Run 400 meters

7 sets of

7 Back Squats @ Bodyweight

5 Toes to Bar

2.5.2019

Tuesday

Skills and Drills:

2x ME UB MU

2x ME UB Strict Ring Dip

2x ME Kipping Ring Dip

rest 1min between every set

BB CYCLING:

2 Power Jerk + 1 Split Jerk

6 sets @65%

Clean

5x1 @ 80%

Strength:

Single Leg Good Morning

3x8 ea. leg

WOD:

Three rounds at any pace of:

Max strict pull-ups

Max reps bench press (135/95)

Max air squats in 60 seconds

Score is total reps.

2.4.2019

Monday

Skills and Drills:

Bar MU

5-4-3-2-ME UB

Weighted C2B

5-4-3-2-ME UB

Weighted Pull-up

5-4-3-2-ME UB

rest 1 min

BB CYCLING:

3-Position Snatch Floor, Knee, Power

5 sets @ 65%

rest 1min

Strength:

Front Squat

5x5 @ 75%

Reverse Hyper

4x20@ 25% 1rm BS

WOD:

Every 3 min complete:

Snatch 5-5-3-3-3-1-1-1-1 reps.*

*After every set of Snatch

complete 30ft Handstand walk

Score is total load of each set.

2.1.2019

Friday

Skills and Drills:

2 Rds

25 GHD

30 Cal Ski Erg

For Time

BB CYCLING:

Power Snatch

60% 1x2, 65% 1x2, 70% 2x2

Power Clean & jerk

60% 1x2+1, 65% 1x2+1, 70% 2x2+1

WOD:

"Strict Fran"

Three rounds, 21-15- and 9 reps, for time of:

Thruster (95/65)

Strict Pull-ups

1.30.2019

Wednesday

Skills and Drills:

Every 90 secs

4 Rds

20 T2B

ME DU

Score: DU Reps

Strength:

Back squat

60% 1x2, 70% 1x2, 80% 2x2

WOD:

20min EMOM

Even: 30 sec Max Effort Sand Bag Over Shoulder (150/100)

Odd: 30 sec Max Effort Bench Press @ BW

1.29.2019

Tuesday

Skills and Drills:

3Rds

1min at ea. Station

20/16 Cal Bike

15 Burpee

ME MU

Rest

Score: MU reps

BB CYCLING:

Power Clean & jerk

60% 1x2+1, 65% 1x2+1, 70% 1x2+1

WOD:

For time:

10/8 Calories on Echo Bike

20 Push press (135/95)

10/8 Calories on Echo Bike

15 Push press (135/95)

10/8 Calories on Echo Bike

10 Push press (135/95)

10/8 Calories on Echo Bike

5 Push press (135/95)

1.28.2019

Monday

Skills and Drills:

10-8-6-4-2

Weighted Strict Pull Up

Weight Strict Ring Dip

Must Go UB

For Weight & Time

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2

Strength:

Front Squat

60% 1x2, 70% 1x2,80% 1x2,85% 1x2

WOD:

"White"

Five rounds for time of:

3 Rope climb

10 Toes to bar

21 Overhead Walking lunge w/ plate (45/25)

Run 400 meters

or

TFE Qualifier

1.26.2019 | A Word from Coach....

Just want to say, I am really happy with all of you these past few weeks. Taking the initiative to sign up for comps, posting your scores, representing with class at Granite Games and helping each other decipher my programming ;). Also we had a lot of people fill in spots for the coaches when I left. You can also be a paid fill-in coach with a L-1 Cert. If interested in obtaining that and/or being a fill in coach please get with me.

-Programming-

This is the last week of this cycle and max lifts will be on Saturday. Which will lead us into our next cycle : 3 weeks on / 1 week off for 6 months. Meaning every three weeks we will be training some type of goal for that mini cycle. I.E. Ring MU on the Skills & Drills, Pulling from blocks for the Snatch, Turkish Getup for Accessory Strength, Intervals on the Rower, Etc. Also each week you will do, at minimum, one maximal lift every week . This will most likely be done on Saturdays and will be based around the Classic Lifts ( Snatch and/CJ) or a CrossFit-esque variation (Thruster, Push Press, etc).

Just keep in mind this last year was really focused on making your form better in the Classic Lifts through technique and strength. Now I feel more comfortable with you all knowing whats expected and you can execute correctly at maximal loads. Most importantly you all have basic understanding of why a lift was successful or why is was not. Coming up I want you to keep in mind that these mini cycles can be brutal, both physically and mentally. Just remember that every 4th week is a De-load and modify accordingly.

-Other Stuff-

Cannot stress enough how much you all impact this gym. Recently it has been very positive and I want to keep it that way. Things like going up to new members and introducing yourself. I know most of you are part of the Socially Awkward Lifting Club, but this small thing makes a HUGE impact. It is not a request but a requirement. With that said… Comp Room Rules & Raider Manifesto coming soon! Comp Room Rules will be 10 rules for safety of athletes and basic comp room etiquette. The Raider Manifesto will be guidelines for competitors and the expectations that come along with it. Any ideas please send them to my suggestion box. 5172024932. Seriously I want your input. Here’s one from Raider Manifesto :

Rule # TBD

Be Positive.

Attitude. Thoughts. Speech.

———————————————————————————————————————————————————

1.28.2019

Saturday

BB CYCLING:

Snatch

60% 1x1, 70% 1x1,75% 1x1, 80% 1x1, 85% 1x1, 90% 1x1, 95% 1x1

C&J

60% 1x1, 70% 1x1,75% 1x1, 80% 1x1, 85% 1x1, 90% 1x1, 95% 1x1

WOD:

2019 Fittest Experience Qualifier

WOD 1

or

WOD 2

1.25.2019

Friday

Skills and Drills:

10-8-6-4-2

Weighted Strict Pull Up

Weight Strict Ring Dip

Must Go UB

For Weight & Time

Strength:

Front Squat

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 90% 1x1, 95% 1x1, 85% 1x2

WOD:

For time:

5 GHD sit-ups

5 Deadlift (315/225)

10 GHD sit-ups

4 Deadlift (315/225)

15 GHD sit-ups

3 Deadlift (315/225)

20 GHD sit-ups

2 Deadlift (315/225)

25 GHD sit-ups

1 Deadlift (315/225)