May 2016
Sat May 21, 2016
Saturday:
A. Row 500m for time
Rest 10 min
B. “JACK” – AMRAP 20 min:
10 Push Press (115/75)
Box Jumps / Step-ups (24/20’’)
KBS (53/35)
Fri May 20, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three more tests next week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Quickly Work to moderate load for a single on Squat Clean
***Approx 80-85% for 1 rep, just focusing on technique to prep for max test next week
***Scale to: Hang Power Clean + Front Squat
B. SUPERSET movements x 2 sets each:
Weighted Hip Extensions x 10-12 reps
Weighted Plank x 45 seconds
Rest 1-2 min
C. AMRAP 6 min:
Run 600m
100 Double-unders / 100 singles
Max Wall-Balls (20/14# to 10/9 ft)
Rest 4 min
D. AMRAP 6 min:
Run 600m
100 Double-unders / 100 singles
Max Ring Dips (scale: Push-ups)
Thur May 19, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Rope Climb technique work x 10 minutes
B. Kipping/Butterfly Pull-up technique work x 5-10 minutes
C. Complete sequence FOR TIME (22 min cap):
Row 1000m
Rest EXACTLY 2:00 minutes from when you finish 1000m Row
200m Farmer’s Carry (53/35 per hand, ADV 70/53)
Rest EXACTLY 2:00 minutes from when you return with Kettlebells
4 Rounds:
2 Wall-Climbs
8 Pull-ups (ADV 12 Pull-ups)
30 sec Overhead Hold (35-40% of max Clean)
8 TTB / KTE (ADV 12 TTB)
Score is TOTAL TIME including rest period
Working on Snatch and Clean (jerk) technique in preparation for max testing next week
A. Just a quick, light warm-up to prep the body for part B.
Work to moderate weight for complex:
1 Snatch Balance + 2 OHS
B. Full Snatch or Hang Snatch
(Choose option depending on which one you’ll be testing next week)
Percentages are based off of an estimated max weight:
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
C. Full Clean or Hang Clean
(Choose option depending on which one you’ll be testing next week)
Percentages are based off of an estimated max weight:
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
D. We already tested Jerk, so if time permits after parts A, B and C….
Split Jerk or Push Jerk
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
Wed May 18, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate sets of each movement:
Bench Press – FIND NEW 1 RM
Deadlifts (TnG) – 50% of max x 4 sets of 10 reps
B. FOR TIME (25 min cap):
50 Push-ups
50 Broad-Jump Facing Burpees over objects (5/3 ft, male/female)
100 KBS (53/35#)
50 Broad-Jump Facing Burpees over objects (5/3 ft, male/female)
50 Push-ups
***Males jump over the length of TWO bumper plates + Kettlebell in between plates
***Females jump over the length of ONE bumper plate + Kettlebell on one end
Tue May 17, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Power Clean + Overhead – 75% x 4, 80% x 3, 85% x 2
***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 sets of each movement:
Strict Press – FIND NEW 1 RM
Strict Pull-ups – 4 sets of 3 reps (weighted if possible)
C. Regionals Event #4
4 Rounds (10 min cap):
28 Pistols (Scale to Lunges with bodyweight)
15 Power Cleans (115/80#)
Mon May 16, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Snatch - 75% 3 , 80% x 2, 85% x 2
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Back Squat – Find new 1 RM
***Keep volume low. Only singles once you reach 75% max
C. For Time (7 min time cap):
21 TTB / KTE (ADV GHD with 20/14# medball)
15 Power Snatch (110/75, ADV 155/105)
9 Burpee Box Jump overs (24/20, ADV 30/24’’)
Sat May 14, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
No Named Workout this Saturday. We will back to them in the coming weeks, with the goal being to roll through the 8 workouts and see if there has been improvement in the last 2-3 months.
Instead, we will be doing a variation of “The Chief” today. Normally this workout is performed with 9 Air Squats (instead of the 15 Double-unders). If you would like to perform it with Air Squats, despite all the Front Squats in Friday’s program, you can opt to do it that way, as well.
AMRAP 3 min (rest 1 min) x 5 Rounds:
3 Power Cleans (135/95)
6 Push-ups
15 Double-unders / 30 single-unders
Fri May 13, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Front Squat (from rack) - 15 minutes to find 1 RM
***Second in series of tests for the “Members Only PR Board.”
***Coaches, please record all numbers so I can tally up and create leaderboard
B. AMRAP 25 min:
RX Workout:
7 Front Squats from ground (135/95#)
7 Burpee Pull-ups
7 Kipping HSPU
ADV Workout:
7 Front Squats from ground (205/125#)
7 Ring Muscle-ups
7 Strict HSPU (head to ground)
Thur May 12, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. 5 Rounds:
40 seconds at each station (rest 20 seconds) for MAX REPS:
(25 minute total time, including rest)
Double-unders (scale to single-unders)
DB Hang Power Cleans (50/35 per hand)
Wall-Balls (20/14# to 10/9 ft)
TTB (scale to KTE)
Rest 1 min
Rest 5 min (till 30:00)
B. For Time:
Row 1000m / Run 800m / Assault Bike 1.5 miles
400m Farmers Carry (53/35 in each hand)
***The first few parts of the program today involve pulling weight from the “hip crease.” In this position, there should be very little if any forward torso lean. Dip the legs slightly, sit in the heels, use your lats to pull the bar into the hip crease, and initiate the rep from that position. This will feel extremely awkward at first, but working from this position will provide many technical advantages as it applies to the full lift.
A. Hip clean HIGH PULL - Work to challenging weight for 3 reps
B. Work to challenging weight for complex:
Hip clean HIGH PULL x 1 rep
Hip POWER CLEAN x 1 rep
Front Squat x 1 rep
C. Work to challenging weight for complex:
Hip Power Clean x 1 rep
Hip Squat Clean x 1 rep
D. Slowly work up in weight for a clean from the ground (this can be power or squat). Be deliberate, accurate and focused with your movement. Make sure to reinforce the muscle memory of the hip position that was practiced in parts A through C. Do not add additional weight at the expense of technique. Continue to institute the elements from above to create a muscle memory pattern of creating power from the hips.
Wed May 11, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 4 sets each:
Deadlifts x 12-10-8-6 (increasing weight)
Bench Press x 12-10-8-6 (increasing weight)
B. 4 Rounds For Time (20 min cap):
Run 200m
21 Push-ups (ADV Ring Dips)
15 SDHP (75/55, ADV 95/65)
9 Overhead Lunge Steps (75/55, ADV 95/65)