Wednesday, May 6

Sorry for the confusion with Tuesday's extra work...but this is free so suck it:

John -- I'm super excited for you to see tomorrow's Strength work now that I've seen tomorrow's programming.

Strength:

If you did the Push Press work today, then tomorrow for the workout you will sub Deadlifts @ 70% 1RM in place of Push Presses.

Extra Work:

4 Rounds:

a) Front Rack Walking Lunge - 8 Reps (4/leg) building, heavy. 

b) KB Side Bends https://www.youtube.com/watch?v=mBGEXX1PUGE - 12 Reps/Side - 100/70lbs

c) Barbell Bent-Over Rows - Light, 10 reps with a 2s Pause at the chest (lighter than you'd think to have a perfect chest-pause position).

Cardio:

"E Caf"

10 Rounds of - 

1min Max Effort Row for Meters, rest 1 minute. *20mins Total*

Goal is to row 3000m/2750m - Penalty is 1 burpee pull-up for every 5 meters under your goal you finish.

Gymnastics:

EMOM20:

a) Max effort Strict HSPU (use as many kick-ups as needed, maximize each minute knowing you get rest).

b) rest 1 minute

c) 12 T2B (goal: UB)

d) 8 Band Pull-Aparts

Tuesday, May 5

Will post tomorrow after morning classes.

Championship Sunday, May 3

With a running clock complete:

0-10:
EMOM10:
1 Legless Rope Climb
1 Wall-Climb w/ perfect plank
**Only thing Inside*

10-25:
10Min AmRap:
3 Stations - Changes are timed by person on sled, when sled person is done all three switch:
1) Sled Drag (Backpack style) 
2) AirDyne Max Effort
3) Sledge Hammer Strikes - Max Effort (Females may sub 30# Ball Slams if they cannot swing well)

25-40:
"Gwen" - 15-12-9 - Max Effort TnG Clean and Jerk
*Before Each Set athletes must perform 15 Squat Thrusts over Bar - Goal is to hit these with heart rate up a little bit*

40-60:
Row 1000m
15 FS 205/125#
Row 800m
10 FS
Row 600m
5 FS
*FS come from ground*


*All Barbell work will be on the concrete out back, and/or Grass - lift on a different surface!*

Thursday, April 30

Class is a bloodbath today, go as hard as you can, extra work can be done before or after, but don't expect a ton of energy afterwards if you do class correctly.

Extra work:

Everyone:
Emom12:
Odd - Split Jerk Build to a Heavy 1 (No fails) over the 6 sets
Even - Pistol practice - Play around with different types of pistols - Overhead, kettlebell weighted, KB overhead - be creative. If newer to pistols do 12/minute working on form, slow and controlled heal down.

Wednesday, April 29

Evening Crew:
Try to do Extra work @ 5:30p and do class at 6:30p if possible to stay out of the way of barbell club.

Everyone:
EMOM10 - 2 Hang Squat Snatches:
Min 1-2 - 70% of HS
Min 3-6 - 75%
Min 7-10 - 80%
*Reps should be perfect, focus footwork*


Cardio:
5 x 500m Row
*Rest 2mins between efforts*

Strength:
3 Rounds:
a) Max Set Kroc Rows, Right, then left - 100# / 65# - Scale down only if form/ROM isn't solid.
b) 8 Band Pull-Aparts
c) 10 Good Mornings - Light and deep

Gymnastics:
EMOM15:
1) 5-8 UB Strict HSPU -- move height to fall into the rep range. 
2) 25 Hollow Rocks
3) 25s Plank Hold w/ 60-70% BW

Tuesday, April 28

Extra Work:

Everyone:
10 Rounds of:
3 Muscle-Ups
6 Burpees
3 Muscle-Ups
rest 1 minute between rounds
*This is speed work*

If you cannot do Muscle-Ups do:
10 Rounds:
6 CTB
6 Burpees
6 CTB
*Wednesday will have a lot of ring dips so wait on dips*

Sunday, April 26

#ChampionshipMashSunday

With a running clock complete:

0-20:00:

12 minute AmRap:
200m Run
25 Wallball
2 Rope Climbs 

20-30:00:
EMOM10 - 2 TnG Power Snatch, begin at 60% of max Snatch and build.

30-40:00:
EMOM10 - 1 Squat Snatch -- Start at last weight used for Power Snatches.

40-45:00:
rest
45-60:00:
AmRap 15:
1 Round of "Mary" (5 HSPU, 10 Pistols, 15 Pull-Ups) 
1 Round of "DT" (12 DL, 9 Hang Cleans, 6 STO @ 155/105)

60-75:00 - 
Partner barbell mash on hamstrings and calves -- Team mobility! Conversation topic: Chris Sansbury and his birthday.

Saturday, April 25

Single Session - 11:15am Skulls

1. Back Squat:
8 @ 55%
8 @ 60%
8 @ 65%
8 @ 70%

2.  Masters Qual Event 1:
AmRap 5:
5 MU
10 Cleans (155/105)

3. With a Team of 3 or 4 complete:
10 Rounds for Max Cals/Reps:
30s Max AirDyne
30s Max Push Press (75/55)
30s Max Burpee Box Jumps
30s Rest

*Keep the AD counting up, and add your  PP/BBJ together each round - so your team will have numbers like this:
390cals
142 reps (athlete a) + 110 reps (athlete b) + 100 reps (athlete c)


4. Strength/Cardio complete:
GHD Complex:
Break as needed to complete:
70 Glute Ham Raises
70 GHD Sit-Ups
70 Back Extensions

5. Gymnastics complete:
5 x Max Sets MU - Rest 90s between efforts.

If no muscle-Ups complete:
5 x Max Sets Ring-Row at decline
5 x Max Sets Ring-Dips
Rest 60s Between efforts. (Do not rest between the exercises)

Thursday, April 23

Make sure you post your Flight Simulator times to yesterdays comments - if you missed it today you will need to redo it (that is one of our tests) and post on that day. We will be re-testing that relatively soon (End of May) so make comments/notes on what you want to do when we re-test -- i.e. a lot of people said they should have pushed it a bit more with their rest between sets. 

Tomorrow's class workout is extremely difficult/taxing and testing afterwards will be difficult.  IF it is possible for you to come in prior to class and test I would like you to do the following:

1) You have 12 minutes to establish a max set of Strict HSPU, rest, then complete a max set of kipping HSPU.  You may repeat either at any time in the 12 minutes if you think you can do better, or prep however you like -- but once you start the 12 minutes you may not go beyond that. 

2) "Jackie":
1000m Row
50 Thrusters (45/35)
30 Pull-ups


If you cannot do these at maximum intensity before class I would prefer that you wait and do Jackie on Sunday, you may still attempt the HSPU if you like. I require the class workout tomorrow to be a laying on the floor, whole body burning, close to failure #paintrain workout. Give nothing less than 100% on the barbell (hang onto that shit) and push it the best you can, keeping up max speed on the wall. 

Awesome job so far this week! Lots of C&J / DU PRs and other fun stuff. I will begin posting the Skulls work on Thursdays so that people who have to miss can do this on Friday (Maria, Will, Lea$e, maybe Kenz - see if you guys can get together) 

Wednesday, April 22

Extra Work:

Everyone - 
E90s for 10 rounds - 15 minutes:

1 Clean  + 1 Hang Clean + 1 Jerk - Begin at 70% of C&J Max and build. 
*Preferably this will be done before class if possible*

Strength:
5 sets:
a) Band Pull-Throughs -- Go Heavy band (Black preferred) - 20 Reps - be explosive!
b) Bench Press - 5, 4, 3, 2, 1 reps (drop 1 rep per set & go up in weight every set)
c) Band pull-Aparts - 8 reps.

Cardio:
10 x 200m Sprints (preferred running - rowing only as a sub) -- Rest 1minute between efforts - Go to the straight away if possible. Immediately upon finishing walk inside and complete a sprint:
30 AD Cals
30 WB UB
30 AD Cals

Gymnastics:
AmRap10:
2 Wall-Climbs (stay up on second one)
4 Strict HSPU (Nose facing wall)
16 Hollow Rocks

then...

5 sets:
Max T2B
*Rest as needed between efforts* - Minimum 50 reps (if you do not complete 50 in 5 sets, continue until you do)

Tuesday, April 21

Scale Class:
H2H Swings change to Alternating DB Snatch - 65/45
Try TGU W/ DB

Extra Work:

Cardio - 

E3MOM30 (10 Rounds):
25 Burpee Touch Jumps
8 Squat Snatches (135/95)
*Rest Remaining Time in the 3 minutes - Keep track of round times & Post*

Strength - 
EMOM14:
- 2 Push Press - 
Begin at 65% of PP 1RM and go up every round. 

then...

5 Rounds of:
a) 6 Weighted Glute Ham raises
b) 6 Weighted GHD Sit-Ups
c) 20s GHD Hollow Holds w/ 25lb DB held overhead

Gymnastics - 

Muscle-Up Crew - Complete:

EMOM10:
3 Linked MUs - Goal is to be as fast as possible, try to work on pulling to the top of the dip if possible, if not work on dipping and dropping quickly. Afterwards complete 2 rounds of the non-MU Work.

Non-Muscle-Up Crew Complete:
4 Rounds:

a) 3 Weighted Chest-to-Ring Rows (place a plate on your belly/chest) - Heavier than last week.

b) 3 MU Transitions (work to a red or purple) - Lower then last week. 

c) 5 Weighted Ring Dips (MUST be 5 in a row!)

d) 5 Kipping Hips-to-Rings -- Beginning the work on the kip on the rings. Establish a strong hollow/superman position, and kip powerfully trying to get your hips to pop to the rings. 

Sunday, April 19

1) E2MOM14 (7 rounds):
First 4 rounds - 5 OHS @ 65-75%
Last 3 rounds - 1 OHS @ 85-100%

rest 5 mins

2) 3 Rounds for time:
400m Run
20 OHS (95/65)

rest 8 mins

3) 3 Rounds for time:
15 Cal Row
25 KBSwing (Hand-to-Hand - 70/53) https://www.youtube.com/watch?v=wmx2K7w_LXU

rest 8 mins

4) 21-15-9:
Pull-Ups
Burpee Touch-Jumps 6"
* After each round complete 100 DU *

CSans Specialty Programming #GetIt
AmRap60:
1 HSPU - Strict

Saturday, April 18

Congrats to everyone on the Barbara and Power Clean PRs!!

Skulls Saturday:

Session 1 - Location: Friendship CrossFit

Warm-Up:
4 Rounds:
350m Ski
15 WB
6-10 Pull-Ups
5 Attempts for Max HS Hold on one mat.

1) 12-10-8:
DB/KB Thrusters (55/35)
Muscle-Ups

One partner goes, other one counts, immediately after the 8 Muscle-ups are done from partner A, Partner B begins on the 12 set of thrusters.  If partners cannot do muscle-ups yet, Scale to CTB + Ring Dips (equal Reps).

Immediately after Partner B finishes begin:

With a partner complete:
Death by 55/35lb DB/KB Thrusters -- Both partners need to complete the number inside the minute.

2) Grid Speed Training:
AmRap10
5 C&J @ 155/105 TnG
2 Rope Climbs
Sprint to tag team.
Teams of 3-4

3) 30 Strict HSPU for Time - Create a deficit or assistance to put you into the 6-8 range for set 1, try to accomplish this in 5 sets or fewer. 

Session 2 - 3:00pm Location: 500 W Wilson Bridge Rd #245, Worthington, OH 43085 (This is the building next to the park/hill).

4) Teams of 3-4:
Hill Sprints - w/ sled, with partners, with objects. 
Handstand Walk practice. 

Thursday, April 16

Testing:

Test 1 - Class
Your goal is to have max intensity but most importantly Perfect reps, ensure you have counting tools if you struggle with this hi- reps.:
Tier 1 - Sub 3:40 every round - 
Tier 2 - Sub 4:00 
Tier 3 - Sub 4:20 every round. 

Test 2:
EMOM12:
Power Clean PR Test -
Min 1-2 - 60%
Min 3-4 - 70%
Min 5-6 - 80%
Min 7-8 - 90%
Min 9-10 - 95+
Min 11-12 - PR Attempts

Tier 1 - 300/200
Tier 2 - 275 / 185
Tier 3 - 255/165

Wednesday, April 15

No notes for class -- First week squat program is just a ramp-up, remember that.

Extra Work:

Everyone:

EMOM16 - 1 Snatch:

Min 1-4 - 65%
Min 5-6  - 75%
Min 7-8- 80%
Min 9-10 - 85%
Min 11-12- 90%
Min 13-14- 95%
Min 15-16 - 100% (+)

Strength;
5 Rounds:
a) 3 - 3 Position Snatch DL (2" off ground, below knee, hip) https://www.youtube.com/watch?t=24&v=HMUmpi-H6M4
b) 8 - Bent-Over Rows (Pretty light, pause slightly with the bar at the chest) - https://www.youtube.com/watch?v=oUjrL5X_jz4

Cardio;
E6MOM24 (4 rounds):
Row 1000m
10 OHS (95/65)
30 Double-Unders (This is a big DU practice day, try to complete the entire day UB, class too)
*Rest remainder of the 6 minutes* -- Make sure you guys know your goals and time limits. I would prefer you prioritize snatching today if you are in a huge time crunch -- all together this will be just under an hour of extra work for you with the Snatches. 

Gymnastics:
4 Rounds:
a) 5 Strict T2B (or Straight Leg Raises), 5 Kipping T2B
b) 15ft HS Walk into wall (start 15ft away), get into wall and get centered, then complete Max strict HSPU to an abmat
c) DB Pull-downs on a bench in hollow position- 4-6 reps (Aim to go up in weight from last week)
d) 60% BW Plank Holds (30 seconds) - perfect position (SUNSHINE DON'T DO THESE!) -- Seriously if you guys don't have perfect position (ask a coach) you need to scale to dragon fly lowers on the rig instead.
**Rest ~60s between exercises.