March 2016
Mon March, 21, 2016
This is the last week of the current cycle – Some testing for strength movements incorporated into the daily training for Fitness and Bodybuilding. These two programs will share the testing protocol on Monday, and Bodybuilding will have a separate testing period on Wednesday for the other movements in the program
All “tests” or “maxes” should be proceeded by a number of progressive ramp-up sets. Talk to a coach about how to properly progress to your top weights
Fitness and Bodybuilding:
A1. Pull-ups - Test 1 rep max weighted, then max unbroken reps without weight
A2. Overhead Press –Work up to a 3-rep or 1-rep max
B. Front Squats – Work up to a 3-rep or 1-rep max
C1. Bent-over Rows – Work up to a 5-rep max
C2. Bench Press – Work up to a 3-rep or 1-rep max
***Push-ups – Work up to heaviest weight or least scale possible for 5-rep or 3-rep max
***If you did 16.4 a second time, then just join the FITNESS strength program for the day with standard 5x5 increasing weight rep-scheme. Depending on your back feels, you may want to scale a bit lighter on the Squat portion of either workout. If you only did 16.4 one time, then complete the below training for CrossFit:
A. Back Squats – 5-4-3-2-1 (work up to around 93% for the single)
B. AMRAP 6 min:
8 BBJ (24/20’’)
12 Russian KBS – 70/53
8 Thrusters – 135/95 lbs
Rest 5-10 min
C. AMRAP 6 min:
Row 500m
30 GHD
Max Ring Muscle-ups in remaining time
Sat March 19, 2016
Check out the Open PREP strategy guide
http://sandiegoathletics.com/crossfit/crossfit-open-wod-164-strategy
There are two options for training today
1. Complete Open Workout 16.4
2. If you already completed OPEN workout, see Option #2 below
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Option #1 - Open WOD 16.4 - AMRAP 13 min:
55 Deadlifts (225/155)
55 Wall-Balls (20/14)
55 Cal Row
55 HSPU (to standard)
Option #2 - AMRAP 18 min:
16 Burpees
Run 200m
16 KBS
Run 200m
16 Box Jumps / Step-ups
Run 200m
Fri March 18, 2016
Check out the Open PREP strategy guide
http://sandiegoathletics.com/crossfit/crossfit-open-wod-164-strategy
There are two options for training today
1. Complete Open Workout 16.4
2. If completing workout 16.4 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
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Open WOD 16.4 - AMRAP 13 min:
55 Deadlifts (225/155)
55 Wall-Balls (20/14)
55 Cal Row
55 HSPU (to standard)
OPEN PREP SKILL WORK:
A. 2 sets of Running - same protocol for both (Rest 4 min between)
Run 800m - pick up pace every 200m just a little bit. By the end, try to find your comfort zone pace which you could sustain for 13 minutes
B. Mobility cycle
Foam Roll
Lax Ball
Band Pull-aparts
Inch-worms
Low back dynamic movement/stretch
Hips dynamic movements/stretch
C. 3 Rounds - EMOM x 9 min (alternate movements each):
***Set standard for HSPU, and work with a partner to watch for good reps
8 Deadlifts (135/95)
8 Wall-Balls
4 HSPU (to standard)
D. Complete TWO rounds, resting 2 minutes between each
5 DL (225/155) + 5 WB + 5 cal Row + 3-5 HSPU
6 Rounds of 5 reps at 85-90% of weight for 6-rep set from Mon and Wed
Bench Press
Pull-ups
DB Overhead Press
Lunges / Split Squats
Thur March 17, 2016
Fitness and Bodybuilding:
With Partner:
A. AMRAP 5 min – Push-ups
(teammates alternate reps as desired, one partner works at a time)
Rest 5 min (till 10:00 mark)
B. AMRAP 15 min:
Run 400m (alternate 200m runs)
20 DB Snatches (alternate 10 reps each)
20 Wall-Balls (alternate sets of 10 reps each)
Rest 5 min (till 30:00)
C. AMRAP 5 min – Toes to Bar / Knees to elbows
(teammates alternate reps as desired, one partner works at a time)
REST DAY
A. Practice and instruction on technique and movement pattern for One-Arm DB Snatch
B. Work up to heaviest weight in which you can complete 10 reps in 30 seconds or less, alternating arms on every rep. Each time you complete a set, rest 2-3 min (till HR returns to normal), and then try another set at a heavier weight (muscle or power snatch)
C. Practice and instruction on technique and movement pattern for Squat Clean Thruster
D. Work to challenging weight for ONE PERFECT REP of Squat Clean Thruster
E. EMOM x 8 min – 1 Rep Squat Clean thruster @ 80-85% of weight from part A
F. Time Permitting – Weighted Plank for 30-45 seconds x 3 sets (rest as needed b/w sets)
Wed March 16, 2016
Fitness and CrossFit:
A. Front Squats – 2, 2, 1, 1 (increase weight each set to tough single)
B. EMOM x 8 min – Clean complex @ 75-80% max clean
Based on proficiency, choose from options:
1. (Hang) Power clean + Hang Power clean + Front Squat
2. Hang Power Clean + Hang Squat Clean
3. Power Clean + Hang Squat Clean
C. AMRAP 10 min:
1 Power clean (same weight as part B)
2 Burpee Box Jumps
3 Strict HSPU
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
Tue March 15, 2016
Shannon Grady, a wonderful, beautiful person, and a staple in the mid-day classes, tragically passed away last week. SDA will be performing a workout in her honor on Tuesday for all classes. This workout "Shannon" will be composed of her favorite movements and is open to all who would like to honor and remember Shannon on Tuesday. We will have a donation tray at the front desk for those with cash. We will also be accepting credit card donations via sign-up on a sheet at the front desk. Feel free to bring any friends from outside the SDA community, and all we ask is that you help with a small donation (no drop-in fee required). Please come and support on Tuesday!
For those that are not local, but would like to support and donate, please follow this link - https://www.gofundme.com/xyu98zpg
ALL CLASSES:
“Shannon”
3 Rounds – 1 min at each station for MAX REPS:
1 min Strict Pull-ups
1 min Push Press
1 min Burpees
1 min KBS
1 min Row or AirDyne for Cals
Rest 1 min
Mon March 14, 2016
Shannon Grady, a wonderful, beautiful person, and a staple in the mid-day classes, tragically passed away last week. SDA will be performing a workout in her honor on Tuesday for all classes. This workout "Shannon" will be composed of her favorite movements and is open to all who would like to honor and remember Shannon on Tuesday. We will have a link set up for donations. Feel free to bring any friends from outside the SDA community, and all we ask is that you help with a small donation (no drop-in fee required). Please come and support on Tuesday!
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Rep Scheme for Fitness and Bodybuilding Program Monday:
Novice/Intermediate - Reps of 12-9-6-6 (increasing weight, with sets of 6 at same load)
Advanced – Reps 12-9-6-3 (increasing weight to heavy triple)
***For paired exercises (A1/A2), alternate sets back and forth, resting as needed
A1. Pull-ups / Assisted Pull-ups
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press / Push-ups
***If you did 16.3 a second time, then just join the FITNESS strength program for the day. If you only did 16.3 one time, then complete the below training for CrossFit:
A. Back Squats – 4 sets of 2 reps (same weight for 4 working sets, about RPE 8.5)
B. AMRAP 12 min:
16 Wall-Balls
12 TTB
4 Muscle-ups
C. For Time (10 min cap):
Row 500m buy-in
Then 4 Rounds:
12 Box jump-overs (24/20'')
2 Rope climbs (first legless, second with legs)
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat March 12, 2016
Check out the Open PREP strategy guide - http://sandiegoathletics.com/crossfit/crossfit-open-wod-163-strategy
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
NO CLASS SATURDAY - ONLY open gym time from 10am to 1pm
See ANNOUNCEMENTS section for details on the low-back clinic from 8am to 10am.
Open gym time from 10am to 1pm for Open Workouts or anything else you would like to do
Fri March 11, 2016
Check out the Open PREP strategy guide - http://sandiegoathletics.com/crossfit/crossfit-open-wod-163-strategy
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
3 Bar Muscle-ups
20 sec hard (rest 40 sec)
30 sec hard (rest 60 sec)
20 Band pull-aparts
10 Tuck Jumps
20 Face-Pulls
10 knee-jumps
10 Scap Pull-ups
10 pass-throughs (small weight)
4-5 TnG Snatch (alternate sets of muscle and power snatch)
2 Kip Swings (with hand release) + 2 Kipping CTB PU + 1 Bar Muscle-up
E. 3 Rounds (rest to work about 2:1 after each round)
4-5 TnG Snatch + 2 Bar MU
Pull-ups
Hang Power clean
RDL
Thur March 10, 2016
SDA Community,
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
Fitness and Bodybuilding:
A. Complete AMRAP 20 min with partner
***Alternate ONE FULL ROUND, then rest ONE FULL ROUND while partner works
5 Power Snatch (light/moderate)
10 Ring Rows (scale to unbroken)
15 Box Jumps / Step-ups
Rest 10 min (till 30:00)
B. ONE ROUND FOR TIME:
Partner 1 completes 25m down and back
Partner 2 completes 25m down and back
Partner 1 – 50m
Partner 2 – 50m
Partner 1 – 75m
Partner 2 – 75m
Partner 1 – 100m
Partner 2 – 100m
After Partner 2 returns from final run, BOTH PARTNERS TOGETHER COMPLETE
50 partner sit-ups (feet touching, slap hands at top of each rep)
REST DAY
A. OHS with 2 sec pause at bottom – Work to moderate weight triple
B. Heaving Snatch Balance (feet start and end in squat stance) – Work to challenging triple
***Try to focus on all reps “speed down” and not just jerking the bar up and then riding it down into the OHS – but driving aggressively UNDER the bar with strong lockout overhead
C. Quickly work to heavy weight for triple of “Hang Snatch HIGH PULL”
D. Work to challenging weight for Hang Muscle Snatch
E. Work to challenging weight for Hang Power Snatch
(start at weight where Muscle Snatch ends)
F. Work to challenging weight for Hang Squat Snatch
(start at weight where Power Snatch ends)