SATURDAY WORKOUT

Team Workout Saturday!!! Bring your long socks and/or pants, and your jump rope... :-)


In Teams of 2 - 3 depending on class size

As Many Rounds As Possible in 20 Minutes of:

5 Burpees
1 Rope Climb
30 Double Unders

*Only one person works at a time, completing the entire round before your partner takes over. The ropes for Rope Climbs will be first come, first served... so MOVE FAST! If you cannot climb the rope, you may substitute 3 Pull-ups, so we don't get too backed up at the ropes. If you need to scale Double Unders, you may do 50 Single Unders, BUT... make sure you can complete them quickly, so your partner(s) can get back into action.

SUNDAY WORKOUT

Bring your LONG SOCKS or LONG PANTS today!!!

Power:

6 Rounds of:
1 Power Snatch every 2 minutes @ 90 - 95%

*Work up to 90 - 95% doing 1 - 2 reps at a time, keep it low volume. Every rep must be taken from the floor, and catching anywhere above a squat position is acceptable.


Then...


Max Reps in 2 Minutes of:
Double Unders
Max Reps in 2 Minutes of:
Rope Climbs (you may use your legs)
Max Reps in 2 Minutes of:
Toes2Bar

*We will run in heats of 5 - 6, in waterfall fashion. No rest between movements, so be smart about your transitions. If you cannot perform Double Unders, do Single Unders, but cut your score in half (every 2 singles is 1 double). If need be, you may perform Hanging Leg Raises for the Toes2Bar, BUT... perform the most difficult option you can, and stick with it for the whole 2 minutes.

THURSDAY WORKOUT

Good Ol' Tabata today. If you don't know Tabata, you will. First, some practice on Rowing and Double Unders.

Skill Work 10 - 15 Minutes:
Row Technique - Pacing, Damper Settings, and Positioning for Pulling (think: Core to Extremity)
Double Unders - Rhythm, NOT excessively pulling your feet up behind you, Hand Positioning for Rotation (think: Small Circles are faster than Big Circles)


Then...


Tabata Mixerrrrr!!!

8 Rounds of each (4 Minutes each), completing all rounds of each movement, before moving on to the next. For larger classes, we will run heats, starting later heats a round behind (approx. 30 secs).
1 Round is 20secs of work & 10secs of rest

Row For Calories
Goblet Lunges (53/35)
Toes2Bar
Double Unders

*Today, your score will be your TOTAL for each movement, so just keep a running total on each one. You will have four different scores today. The Goblet Lunges will NOT be Walking Lunges, you will Lunge FORWARD, and return to your starting position, while holding a Kettlebell. Holding the Kettlebell will be similar to a Goblet Squat, except... it's a Lunge today. :-) If you cannot complete Toes2Bar, you perform the most difficult version of a Hanging Leg Raise you are capable of. If you must perform Single Unders, instead of Doubles, every 2 Single Unders will count for 1 Double Under. Your 10 seconds of rest, after the last round of the movement you just completed, will be your ONLY transition time to get to the next movement, so move fast!

SUNDAY WORKOUT

Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)

Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)


Then...


10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups 

*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.

THURSDAY WORKOUT

Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.

As Many Rounds As Possible in 20 Minutes:

5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)

**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)

THURSDAY WORKOUT

5 Rounds For Snatch Reps

3 Minutes to complete:

500m Row

30 Double Unders

Max Snatches with time remaining each 3min round (75/55)

Rest 3 Minutes

*If you cannot do Double Unders, do 60 Singles per round, or scale your reps back. You should ge tot the Snatches with at least 30 seconds left, so scale accordingly, even if you need to scale the Row. Keep the Snatch light. If 75/55 feels moderately challenging, take some weight off of the bar. It should feel easy to lift, and because it's light, you should be able to make your technique look as good as possible. Squat Snatch is not required, you may Power Snatch, or Muscle Snatch.

Post Workout Extra - With the time remaining in class:

30 Ring Rows - Use as many sets as you need, and keep the focus on technique. No time cap for this, just get 'em in.

THURSDAY WORKOUT

Gymnastics Volume 15 Minutes:
Ring Dips - 5 sets of 10, you may kip or use bands if necessary, but get proper depth as well as a straight arm at the top.


Then...


For Time:

50 Double Unders
25 Toes2Bar
40 Double Unders
20 Toes2Bar
30 Double Unders
15 Toes2Bar
20 Double Unders
10 Toes2Bar
10 Double Unders
5 Toes2Bar

**15 Minute Cut-off**

*If you must do Single Unders, double the rep count (100-80-60...etc). Select the hardest hanging leg raise option you can accomplish (Toes2Bar, Knees2Armpit, Knees2Chest, Leg Raise), and scale reps before scaling to pick an easier option. Make.It.Hard. If you know you can successfully do Knees2Armpit, but it will get tough... do them anyway, and scale your reps back. Maybe you can only do 15 - 12 - 9 - 6 - 3 for your Leg Raise option, so what... pick a hard option! :-)

SATURDAY WORKOUT

Team Workout!!! This one may look familiar if you've been keeping up with the release of the Individual Events for the 2014 CrossFit Games. :-)

In Teams of 3

The Triple 3:
3,000m Row
300 Double Unders
3 Mile Run

**45 Minute Cut-off**

*Only one person works at a time, and you may switch which teammate is working at any point in time to break the work up however you like. You must complete all of each movement before moving on to the next.

THURSDAY WORKOUT

The last several days have been rough, so today we are going to work out some of that soreness... "Cardio" style. :-)


"5K Everyway"

Accumulate 5,000 meters using the following:

Run - A max of 2,000m may be accumulated by Running
Row - A max of 2,000m may be accumulated by Rowing (1000m in one sitting max)
Bike - A max of 800m (1/2 mile) may be accumulated on the Bike (Bike is only worth 1/2 of what you actually pedal; for example, you would need to Bike 1 mile to get the 800m)
Double Unders - Worth 3 meters each, you may accumulate a max of 1,000m (334 DU's)
Single Unders - Worth 2 meters each, you may accumulate a max of 1,000m (500 Singles)

**35 Minute Cut-off**

*Use any combination of the above movements, for the listed maximum amount of meters for those movements, to accumulate 5,000 meters total distance. You may only accumulate 1,000m on the Row  in a single shot, but you may come back to it again for a max of 2,000m, or any distance combinations you plan out, but no more than 1,000m at a time. Every other movement may be performed for the max allowable distance in one shot.

SATURDAY WORKOUT

Team Tabata Mash-up!

In Teams of 2:

Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)

*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.

SUNDAY WORKOUT

Gymnastics for a little volume:
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.


Then...

5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)

**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!

MONDAY WORKOUT

Skill Work 10 Minutes:
Split Jerk w/both Dominant & Non-Dominant foot forward
*Do this skill work with an empty barbell. Work on footwork, foot placement, and speed under the bar.

Then...

5 Rounds of:

1 Minute Max Effort Strict Pull-ups
1 Minute Max Effort Double Unders
1 Minute Max Effort Air Squats
1 Minute Rest

*No Single Unders today… even if you only get 1 Double Under for the entire workout, make the attempts so you can get the practice in.

SATURDAY WORKOUT

8 Minutes ONLY:
Find your Max Height Box Jump


Then, more fun with the Regionals WoDs.


2014 Team Event 7… mostly…
Male/Female (if possible) pairs move through stations of:

500m Row while partner completes 125 Double Unders (each person does both)
50 Deadlifts, partner holds barbell at the waist (275 / 185 lb.)50 Toes2Bar

**21 Minute Cut-off**

*Scale your reps appropriately today, this workout will beat up your grip pretty bad, and we want you to finish. Remember, the people starting behind you are going to be going hard too, and you don't want them to catch you… do you? :-) For the Deadlifts, partners must alternate after every 5 successful reps, with one person performing Deadlifts while the other remains locked out at the top of the Deadlift. Partners may NOT alternate until one person performs 5 reps. You must also alternate every 5 reps on the Toes2Bar, BUT… you do NOT need to hang from the bar while your partner performs them, we are keeping safety in mind for these today (when you make it to Regionals, then you can hang from the rig… ha!). You may perform 250 Singles if you don't have Double Unders, and you can scale the reps/weight to something manageable, but challenging. We will perform this workout in a waterfall fashion, with teams of 2 going every 5 - 7ish minutes at each station, so again, make sure you get help scaling your workout so you don't get stuck at one movement.

SATURDAY WORKOUT

Don't skimp your warmup (if you normally do, that is… you know who you are. ha!).


In teams of 2 Perform:
As Many Rounds As Possible in 30 Minutes of

5 Push-ups
10 No-Squat Wall Ball Shots (20/14)
15 Double Unders


…The Catch - While your partner works on Push-ups, Wall Ball, and Double Unders, you must stand on one leg while holding a 5#/2.5# metal plate over your head. If your second leg comes down, and/or you bring the plate down (you may not hold it on your head, it must be above it) your partner has to stop working until you have resumed your "Flamingo Stance" with the plate over your head. You only have to hold the plate with one hand, although you may use both, and you may switch hands at any time, as long as you keep the plate above your head. Your partner must finish a complete round before you switch places. If you do not have Double Unders, today you must perform 45 Singles to take their place (hint… start working on your Doubles).

THURSDAY WORKOUT

Snatch Balance
2 - 2 - 2 - 2
*Every rep you must pause at the bottom for 5 seconds, using a moderate -  heavy load. You may use a rack. Take only 2 minutes between sets.


Then…


3 Rounds For Time:

50 Calories on Rower
5 Wall Walks
50 Double Unders (100 Singles - only if you can't do ANY Doubles)

**10 Minute Cut-off*

*You should scale this workout so you will at least get into the last round. If you need to do 40/5/40 or even 30/5/30, then do it; we are interested in the stimulus you get from the workouts, not necessarily that you are doing them RX'd. Select a distance to walk yourself back for the Wall Walks, and stick to it for the entirety of the workout. Intermediate - Advanced athletes should go for getting your chest and forehead to touch the wall. If you can only walk your hands back 2 feet, then stick with that distance until the end… remember, do what's RX'd for YOU, and always challenge yourself because you know if we see you slacking we'll come tell you to step it up. :-)

MONDAY WORKOUT

Gymnastics Skills 10 Minutes:

Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.


15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.


Then…


3 Rounds of:

50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar

**10 Minute Cut-off**

*You can do Single Unders as a scale, but you must double the reps to 100 each round.

THURSDAY WORKOUT

Skill/Fun 10 Minutes:
Handstand Push-ups & Handstand Walking

Then…


Games Athletes:
Bike and/or Row for 10 - 15 Minutes at a slow steady pace. You can hop off of one, and onto the other for any combination you like, but get around 10 - 15 Minutes in.
Mobilize anything that's sore, or feels tight. Use the time after your Bike/Row to help unglue any tissue that has been feeling funky, or bugging you.




Non Games Athletes:
Strength 10 Minutes Only
Sumo Deadlift - This is something we don't practice often, but it will be a nice change from doing traditional pulls with the barbell, and will get you outside of your comfort zone… unless your name is Brendan, then you will still be in your comfort zone. :-)

5 - 5 - 5 @ 75 - 80% Only
Warm up quickly, and only take around 2 Minutes of rest between your sets. The 10 Minutes will include your warmup sets, so be smart about your time management, and work up quickly.

Here's your chance to get your name on the board...

"Annie"

50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
Sit-ups

**8 Minute Cut-off**

*If you don't have Double Unders, you may do Single Unders, buy you will have to double the rep count.

MONDAY WORKOUT

Accessory Work 10 Minutes:

2 Sets Max Strict Pull-ups w/any grip
Rest to recovery in between sets


Then…


Every Minute On the Minute for 21 Minutes Total
7 Cycles of:

1st Minute - 30 Double Unders
2nd Minute - 10 Burpees
3rd Minute - 10 Push Jerks (95/65)

**Scaling Options**
Double Unders - If you have trouble with stringing together your Double Unders, bring the reps down to 20 or 15. Single Unders are an option if you have no Double Unders.
Burpees - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.
Push Jerks - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.

THURSDAY WORKOUT

Non - Games Athletes:

Strength 30 - 35 Minutes:

Bench Press

5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.

in between Press sets…

Strict Weighted Pull-ups

5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.

Games Athletes:

Power Snatch

3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.

Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:

Burpees: 15 fast & unbroken

Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up

Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count

Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique

MONDAY WORKOUT

Skill Work 10 Minutes ONLY:
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,


Then…


As Many Rounds As Possible in 20 Minutes:

30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike

**Options For Reducing Your Reps**

Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.

Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…

Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.

*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)