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workout of the day

HOW TO APPROACH THE WORKOUT
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Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

060119

5/31/2019

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8am OLY and Intro

9am Advanced

A. Metcon (Rounds and Reps)
30 min AMRAP
*Partner WOD

P1 - Run 600m
P2 - AMRAP -
100' Sandbag Walk (150/100)
8 Bench Press @ 70% of 1RM
4 D-Balls Over the Shoulder (150/100)
4 Ring MU Transitions OR 5 RIng Rows (To midsection) + 5 Ring Dips

B. Accessory
3 Rounds

40 Wtd Flutter Kicks (each side)
30 sec pallof hold (each side)
20 Wtd Traditional Sit Ups w/ ab mat
10 aggressive T2B or K2E

​
10am Community WOD

A. Metcon (Rounds and Reps)
*Partner WOD

P1 - Run 400m

P2 - AMRAP (0:00 - 15:00)
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)

FITNESS
16 Single-Arm DB Push Press (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold


(15:00 - 30:00)
10 Push Ups
15 Air Squats
20 Med Ball SU (14/10) (Over head)
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053119

5/30/2019

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A. Metcon (No Measure)
3 Rounds
In two mins- 30/24 Calorie Row
In two mins - 40 Double-Unders + 15 Wallballs (20/14) + 5 Strict Pull-Ups
Scaled - 60 singles + 15 WB lighter wt + Ring Rows
In two mins - 18 GHD Sit-Ups + 18 Banded Good Mornings
Scaled - 30 Med Ball SU w/ ab mat + 18 Banded Good Mornings
*If  5 Strict PU are challenging perform 5 ring rows here (save them for the next metcon)

B. Metcon (Weight)
10 Min EMOM

Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats
*Start FS around 65%
** Scales for PU - (5 Chin ups, 2 x 5 sec controlled drop, 5 assisted PU, 10 sec flexed arm hang)

FITNESS
10 Min AMRAP

10 Goblet Squats
10 Ring Rows
10 DB Lunges

C. Metcon (Reps)
7 Min AMRAP
Max Hang Squat Cleans (135/95) (Rx+165/115) (Scale wt)
*5 Burpees at the beginning of each min

FITNESS
7 Min AMRAP
AMRAP 10 Russian KBS + 5 Goblet Squats
*5 Burpees at the beginning of each min
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053019

5/29/2019

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A. Metcon (Calories)
*Partner WOD

P1 - Runs 200m
P2 - Max Cal Row
P2 - Runs 200m
P1 - Max Cal Row

Then,,,

P1 - Runs 400m
P2 - Max Cal Row
P2 - Runs 400m
P1 - Max Cal Row

Then...

P1 - Runs 800m
P2 - Max Cal Row
P2 - Runs 800m
P1 - Max Cal Row

*The priority is recovery and restoration

B. Mobility
--- Upper Body ---
1. Puppy Pose - 1:00
2. Shoulder to Floor - 1:00/each
3. Wrist Stretches - 1:00
4. Side Lying Windmill - 1:00/each
5. T Spine Bridge stretch - 1:00

--- Lower Body ---
1. Couch Stretch - 2:00/each
2. Pigeon Pose - 2:00/each
3. Butterfly - 1:30
4. Pike - 1:00
5. Straddle - 1:00
6. Kneeling Split - 1:00
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052919

5/28/2019

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A. Skill: Handstand PU Progression 

Step 1 - Tripod Headstand
Step 2 - Seated Z-Press
Step 3 -  Tripod Handstand push up piked from box
Step 4 - Handstand Hold to HS negative
Step 5 - Strict HS Push Up
Step 6 - Kipping HS Push Up (if working towards kip) OR Deficit HS PU (if working towards strict)

If proficient w/ Strict HSPU:
12 Sets for Time
30% of Max Strict HSPU

B. Skill: Jerk Tech
5 Sets:
Building to 3 Pausing Jerk Drives
(2 seconds in dip position)

1) Heels. In the dip, we want the weight directly under our ankle bone. Referred to as the "heel arch". Despite the weight being in this specific point in the foot, we need the whole foot glued to the floor. A common fault that occurs when we think "heels" is that our toes rise into the air. The more contact we have with the ground the better. Let's glue the toes down while we find the heels.

2) Butt back. When we move into the dip, it's a common fault to allow the hips to draft forward, even if just a bit. This is referred to as the "muted hip". And in turn, as the hips mute forward, we place the weight towards the balls of the feet (if not further), and we're jumping with quads and calves. As we know, our posterior chain (hips and hamstrings) are our power source. By getting the hips back in this dip, we'll activate the posterior. It's not to the point where our torso angle changes (shoulders stay stacked on top of hips), but we want to actively remind ourselves of this critical position.

3) Push into the bar. During the dip, it's common for athletes to allow the bar to compress them further. And the bar may even move as we transition out of the dip. This translates to a loss in power, as the energy we generate from the posterior gets lost in the middle. Be big beneath the bar, pushing into it throughout, so that every ounce gets transferred to the bar when we drive up.


Fitness
10 min AMRAP
14 Alternating DB Strict Press
14 Tuck Ups
14 Heavy American KBS
14 Wtd Flutter Kicks



C. Metcon (Rounds and Reps)
15 Min AMRAP

40 Double Unders (1- 20 S-S-D, 2- 80 singles)
20 Dumbbell Hang CJ (50/35) (scale weight)
40 Double Unders (1- 20 S-S-D, 2- 80 singles)
10 Burpess Over DB (20 Squat Jumps)

D. Extra Credit
3 Sets:
30 Banded Pull Aparts
30 Banded Tri-Extensions

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052819

5/27/2019

1 Comment

 
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A, Metcon (Time)
50 AbMat SU, 12 Shuttle Sprints, 10 Deadlifts
40 AbMat SU, 10 Shuttle Sprints, 8 Deadlifts
30 AbMat SU, 8 Shuttle Sprints, 6 Deadlifts
20 AbMat SU, 6 Shuttle Sprints, 4 Deadlifts
10 AbMat SU, 4 Shuttle Sprints, 2 Deadlifts

Rx+ - 275 / 185
Rx Barbell – 225/155
Intermediate - 185/125
Scaled - Choose wt
Fitness & Visitors - KBDL = DL x 2 (70/53)

Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

 B. Accessory
3 Rounds:
30 Glute Bridges
200 Meter KB & DB Carry
Rest 2:00 between.

On the KB & DB  Carry:
Meters 0-100 - KB in Left Front Rack, DB in Right Hang
Meters 101-200 - KB in Right Front Rack, DB in Left Hang

On the Glute Bridges, move through these 30 reps with speed. Placing our heels on a bench (scale to heels on ground) with our back on the floor, come to hip extension with a half second squeeze at the top, and immediately into the next. Again, let's bring speed to this movement.

On the KB & DB Carry, the first half of the walk has one KB in the front rack, while the second half we alternate. As we move through this walk, there will be a tendency to lean away from the front racked load. This is the body naturally tying to compensate for the loading. Fight against it, squaring ourselves off to the center, keeping the rib cage tightened down. Athlete's choice on loading here, but let's move first for position… and then weight.
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052719

5/26/2019

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MetCon (Time)
"Memorial Day Murph"
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

MetCon (Time)
"Scaled Murph"

1/2 Mile Run
50 Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
1/2 Mile Run
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052519

5/24/2019

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8am OLY and Intro

9am Advanced

A. Overhead Squat 
5 x 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 RM

B. Metcon (Time)
"Fancy Pants"

21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65 Rx+- 115/85

C.  Accessory
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts

​
10am Community WOD

Metcon (Rounds & Reps)
4 Team 25 AMRAP
*Weakest link style

GHD SU
Cal Row
Box Jump Overs (24/20)
DB Snatches (50/35) (L+R = 1)

**Team runs 300m every 6 mins.
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