March 2016
Fri April 1, 2016
A. Thruster (first rep from ground) – Work up to challenging weight for 3 reps
B. Alternate Movements x 4 sets each:
Front Squats – 85% x 3, 90% x 2, 2, 2
Bent-over Barbell Row – Reps 12-10-8-6 (increasing weight)
C. Reps 21-15-9 For Time (10 min cap):
Thrusters (95/65) ADV 110/75
TTB / KTE
C1. Dips (push-ups ) x Reps 12-10-8-6
C2. Heavy Russian KBS x 12-15 reps (to be completed between each set of Dips)
Thur March 31, 2016
A. Practice on being inverted in different varieties:
Headstand into forward roll out of headstand
HS Holds against wall
Shoulder touches
Wall climb + walk out from wall
Free-standing Handstand
Handstand Walking
Kipping HSPU instruction/practice
B. Partner workout:
First partner completes one movement, then switch and second partner completes the same movement
30 Ring Rows (scale to achieve in 2-3 sets)
30 Double-unders / 60 singles
30 Walking Lunge steps
30 Double-unders / 60 singles
30 Abmat sit-ups
30 Double-unders / 60 singles
30 Skater Plyos
30 Double-unders / 60 singles
30 Jumping Pull-ups
30 Double-unders / 60 singles
30 Hanging knee Raises
30 Double-unders / 60 singles
A. 3-Position Clean Pulls (High Hang, Mid Hang, Knee-caps)
Work to challenging weight for 3-rep complex
B. 3-Position SQUAT CLEAN (High Hang, Mid Hang, Knee-caps)
Work to challenging weight for 3-rep complex
C. Using the TOP WEIGHT from Part B, complete:
EMOM x 10 min – ONE REP of Hang Squat Clean
(from your choice of any of the three positions practiced in part B)
D. Turkish Get-ups – Technique work on form, overhead position etc…
Then complete 20 reps (NOT for time, but for QUALITY) – Alternate arms each rep, completing 10 reps per arm
Wed March 30, 2016
A. Deadlift – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Bench Press – Reps 10-8-6-4 (increasing weight)
Plank Hold on elbows (weighted) x 30-45 seconds
C. Muscle-ups Skill work and transition practice
D. AMRAP 9 min – Climb as high as possible in ladder format:
***Scale muscle-ups with one of the following options:
Wall-Climbs (1 rep x 3 sets, 2 reps x 3 sets, 3 reps x 3 sets)
Muscle-up transitions (rep scheme as written for muscle-ups)
Pull-ups or Dips with desired rep scheme for your level (ascending after each 3 sets)
SCORE IS TOTAL REPS
3 Burpees
3 Muscle-ups
6 Burpees
3 Muscle-ups
9 Burpees
3 Muscle-ups
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12 Burpees
6 Muscle-ups
15 Burpees
6 Muscle-ups
18 Burpees
6 Muscle-ups
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21 Burpees
9 Muscle-ups
24 Burpees
9 Muscle-ups
27 Burpees
9 Muscle-ups
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***Note that strength work is to be performed INSTEAD of met-con, not in addition to met-con. It is meant for those that would prefer to forego the conditioning work, and focus on more strength-building priority
Auxiliary strength work (Rest 1 min between exercises) x 4 sets each:
D1. One-Arm DB Rows (knee on bench) - Reps 12-10-8-6
D2. 20-25 Band Pull-aparts + 10-12 reps Lateral Raises
Tue March 29, 2016
A. Power Clean + Overhead - 75% x 3, 78% x 3, 82% x 3, 3
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. Alternate Movements x 4 sets each:
Jerk (push or split) - 80% x 2, 83% x 2, 86% x 2
Strict Pull-ups – Reps 10-8-6-4 (increasing difficulty)
***Scale Jerk to Strict Press for Reps 10-8-6-4 (increasing weight)
C. For Time (15 min cap):
Run 800m buy-in, then 5 Rounds:
15 KBS (53/35)
12 Box Jumps / Step-ups
9 Pullups (ADV CTB)
Mon March 28, 2016
In case you missed it, please read the article about the new program structure at San Diego Athletics
http://sandiegoathletics.com/san-diego-athletics/san-diego-athletics-com...
A. Full Snatch – 75% x 3, 78% x 3, 82% x 3, 3
Scale options:
1. Power Snatch + OHS – Reps 3-3-3-3 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 70% x 5, 73% x 5, 76% x 5, 5
Dips or Push-ups – Reps 10-8-6-4 (increasing difficulty)
C. AMRAP 10 min:
12 Hang Power Snatch (95/65)
12 Wall-Balls (20/14, 10/9 ft)
12 Dips / Push-ups
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Auxiliary strength work (Rest 1 min between exercises):
C1. DB Bench x reps 12-10-8-6 (increasing weight)
C2. Alternating DB Lunges x reps 24-20-16-12
***Note that Lunges are TOTAL REPS, so 24 reps = 12 per leg, alternating
Sat March 26, 2016
Reminder that we will be having scheduled heats and a big day of OPEN WORKOUT 16.5 on Saturday from 10am to 1pm. Sign up for a heat time when you arrive at the gym in the morning
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 16.5
2. If you already completed OPEN workout, see Option #2 below
Option #1:
Open WOD 16.5 - FOR TIME - Reps 21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
Option #2:
AMRAP 18 min
12 Kettlebell SDHP (sumo deadlift high pull)
12 Box Jumps / Step-ups
12 Pull-ups
Fri March 25, 2016
Check out the Open Prep and Strategy article http://sandiegoathletics.com/crossfit/crossfit-open-wod-165-strategy
Reminder that we are having a CrossFit Open 16.5 throwdown on Saturday morning. So, if you are intending on getting after it on Saturday, just complete the OPEN PREP work listed in the CrossFit section.
If you will not be able to make it on Saturday, go ahead and do the regular programming for Friday (in the Fitness section)
There are two options for training today
1. Complete Open Workout 16.5
2. If completing workout 16.5 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
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Open WOD 16.5 - FOR TIME - Reps 21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
There are two options for training today
1. Complete Open Workout 16.5
2. If completing workout 16.5 on Saturday, complete OPEN PREP WORK
See "FITNESS" section for the OPEN WORKOUT
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A. 2 Rounds:
Walk 400m brisk pace + Jog 400m (slow pace)
B. Mobility cycle:
2-3 min per side - Lax Ball into shoulder girdle and lats
60 sec squat with KB on right knee (flexing ankle forward)
60 sec squat with KB on left knee (flexing ankle forward)
10 reps Goblet Squat (slow, pause at bottom, then bounce out)
Bands shoulder stretch x 45 sec per side
Band lats stretch x 45 sec per side
Wall Stretch x 4 min (1 min in each position)
C. 2 Rounds, where each round is performed AFAP
(rest 3 min b/w rounds)
10 Russian KBS
20 Double-unders
5 Plank-burpee broad jumps
D. Get a sense for the pace you need to take in the workout by performing:
Thruster x 6-10 reps
Bar-facing Burpee x 15 reps
Thruster x 6-10 reps
***Goal is to determine if your Burpee pace was too fast - you will know quickly when you go to pick up the Thrusters for the second set.
Thur March 24, 2016
Fitness and Bodybuilding:
With Partner:
A. 4 Rounds:
Run 400m with Med-Ball (Partners can pass med-ball back and forth as desired)
30 Box Step-ups holding Med-Ball overhead (Partners alternate reps as desired)
30 Burpee Wall-Balls (perform push-up on medball, then one rep of Wall-Ball)
(Partners alternate reps as desired)
B. Partners accumulate a total of 80 reps of Toes to Bar or Knee Raises
***Non-Working partner must be holding top of wall-climb hold. Switch roles as desired, but one partner must be holding Wall-Climb position for the other partner to accumulate TTB reps
REST DAY
A. Heaving Snatch Balance – Reps 5-4-3-2-1 (increasing)
B. Snatch Deadlift (end in scoop position) – Reps 5-4-3-2-1 (increasing to about 110% snatch max)
C. Snatch High Pulls – Reps 5-4-3-2-1 (increasing to about 90-95% of snatch max)
D. Full Squat Snatch – Starting at 60% of max, complete single reps. Add small amount of weight each time the rep is executed perfectly
Wed March 23, 2016
Testing day for Bodybuilding program - Remember to utilize a number of progressive ramp-up sets prior to attempting your max weight for the day
Fitness and CrossFit:
A. Front Squat – Quickly build to heavy double (pause @ bottom, then bounce out of hole)
B. OHS –Quickly build to heavy double (from ground, snatch first rep)
C. For Time (14 min cap):
3 Squat Snatches (155/105)
7 Burpees
7 Bar Muscle-ups (scale to muscle-up transition or Pullups/Dips)
7 Squat Cleans
7 Burpees
7 Bar Muscle-ups
11 Power Cleans
7 Burpees
7 Bar Muscle-ups
15 Deadlifts
7 Burpees
7 Bar Muscle-ups
See FITNESS workout
A1. Dips – Work up to 5-rep or 3-rep max
A2. Hang Power Cleans – Work up to 3-rep or 1-rep max
B1. DB Bench (inclne / flat) – Work up to 5-rep or 3-rep max
B2. Split Squats – Work up to 5-rep max or 3-rep max per leg
C1. HSPU – Work up to max deficit for 5 reps or 3 reps
(If scaling, test max length Handstand hold)
C2. Curls (alternate one set of 6-8 reps after each progressive set of HSPU)
Tue March 22, 2016
Fitness and Bodybuilding:
Two tests from the big board in the front
A. Row 500m for time (set rower to countdown from 500m for exact time)
Rest as needed
B. “Jack” – AMRAP 20 min:
Top 5 men and Top 5 women get names on board!!
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps / step-ups (24/20’’)
A. 3-Position Hang power cleans – High hang, mid hang, BKN clean
***Work to heavy weight with minimal foot movement
B. Alternate movements x 5 sets each
CG Bench – 6-5-4-3-2 (increase weight each set)
Power cleans - Reps 6-5-4-3-2 TnG, (Goal to be able to use same weight as bench press)
***How does your PC strength compare to your CG Bench strength? They should be identical if balanced in hip speed and pressing strength
C. AMRAP 8 min:
Run 200m
50 Double-unders
20 CTB Pull-ups