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.

FRIDAY WORKOUT

LONG SOCKS AND/OR PANTS TODAY!!!

Gymnastics Skill Work 15 Minutes:

Rope Climbs - Work on footwork (locking the feet in), and using your legs to help propel you up the rope. NO LEGLESS today, work on footwork.
Handstand Push-ups - Do Strict Handstand Push-ups for 2 - 3 sets of 2 - 4 reps, and then practice Kipping Handstand Push-ups for LOW volume (2 - 3 reps at a time), nailing down your positioning, and timing.


Then...


Every 2 Minutes:

2 Clean & SPLIT Jerk (start @ 65% of Power Clean 1RM)
**10 Total Rounds**

*The Catch: You will Split with your NON-dominant leg for your first Jerk each round, then switch to your Dominant leg for your second rep. When the weight starts to get heavier, you may switch to doing both Jerks with your Dominant leg.


Then...


Sprint Relay Elimination!!!

In Groups of 2 - 3:
Shuttle Sprint to Dumpster & Back, 100m Mark & Back, Blacktop & Back
*The bottom 2 Teams will be eliminated each round, until we are down to 2 Teams. There will be prizes for the top 2 Teams. :-)

THURSDAY WORKOUT

September 11th, 2014 Workout - everyone is welcome to come in and do this workout, so bring a buddy if you like.

9/11 Memorial Workout

12 Rounds For Time:
9 Ground2Overhead (75/55)
11 Burpee Box Jumps (24"/20")
1 Rope Climb

**25 Minute Cut-off**

*If you are unable to do Rope Climbs, you will do 2 Seated Pulls to Stand on the rope, as a sub. For the Ground2Overhead, you may either Snatch the bar, or Clean & Jerk; you may mix and match. We will try to keep the weight on the barbells at (75/55) because Firefighter's gear is, on average, 70 - 75#. We will also keep the boxes set at (24"/20"), and you may perform Step Ups if need be. The distance you will be covering with your movements, is the approximate height of the World Trade Center buildings, so work hard to climb as high as you can, and possibly get to the top of the tower.

MONDAY WORKOUT

Practice 10 Minutes:

Rope Climbs - Work on your footwork when climbing, using your legs to help move you up the rope after locking in your feet. If you are really proficient at Rope Climbs, practice getting more efficient at Legless Rope Climbs (work on using a kip).

Then...

Strength Endurance 15 Minutes:

Back Squat Max Reps in 2 Minutes @70%

*Warm up to 70% of your 1RM Back Squat (the number you just established a couple of weeks ago). The goal is to get 15+ reps in 2 Minutes. You may use a rack, and may rack the barbell at any time, but your time doesn't stop when you do, so use then entire 2mins, and get those reps in.

Then...

As Many Rounds As Possible in 5 Minutes:

5 Burpees

10 Banded Good Mornings (Medium Green Band/Light Red,Purple Band)

*For the Good Mornings, you will stand on the band with both feet, bend down and pull the band over your head... this will count as your first rep IF you are in the proper position when you pull the band over your head, and actually perform a Good Morning on the way up.

SUNDAY WORKOUT

BRING LONG SOCKS AND/OR PANTS TODAY!!!

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...


Fun Gymnastics Skill Work 20 Minutes
Pick some of the following movements, and practice them! Try to select something you aren't very good at, or you have trouble accomplishing, and focus on doing it as close to perfect as you can manage.

**Movements**
Kick-up To Handstand / Handstand Push-up (with or without kip & AbMats)
Rope Climb - Get your feet locked in properly in the Rope, and see how far you can climb... safely though. :-)
Kipping Pull-ups/Butterfly Pull-ups - We practiced these about a week-ish ago, so use today to refine your technique, and get some more pointers in. If you don't keep practicing something, it becomes very difficult to get any good at it.

SATURDAY WORKOUT

LONGS SOCKS OR PANTS TODAY. Each Class will be split into 4 Teams, as balanced-ish as we can make them. We have 4 Climbing Ropes… what a coincidence!!! If we have an especially small class, we may cut the reps by a bit, and you guys wouldn't want that right? Get in here!

For Time Complete 5 Rounds of:

400m Run

60 Push-ups

8 Rope Climbs

*Your team must leave on the 400m Run at the same time, every round, but if one of your teammates is fast, they may begin the Rope Climbs or Push-ups as soon as they get back. However, only 2 of you may work at a time on Push-ups and Climbs. You may distribute the work however your team sees fit, BUT… everyone must do at least 1 Push-up EVERY ROUND. Also, everyone must complete 1 Rope Climb (or their scale for a Rope Climb) over the course of the workout. Everyone will do all of the Running each round.

WEDNESDAY WORKOUT

BRING LONG SOCKS TODAY! Make sure you get in a few minutes early today, and mobilize anything that has been feeling tight, or sketchy. Today… we SQUAT!!!

Strength Test 20 Minutes:

Back Squat 1RM
*You will have 20 Minutes ONLY to establish a new 1RM Back Squat. When the load starts to get heavy, make sure you have a spotter, or two.


Then, immediately following…

Take 80% of your 1RM Back Squat, and do ONE set of max rep FRONT SQUAT with it.


Then…


Max Rope Climbs in 3 Minutes
*Yeah… you can use your legs. :-)

WEDNESDAY WORKOUT

Bring or wear LONG SOCKS today!!!

Skill Work - 20 Minutes
There will be 3 different skills for you to rotate through today:
Handstands/Handstand Push-ups
Toes2Bar - trying to get consecutive reps
Rope Climbs


Then…


Deadlift 10 - 15 Minutes
10 Rep Touch & Go Deadlift - work up to your workload, getting to your work weight quickly

Games Athletes - use 60% of 1RM
Non-Games Athletes - use 70 - 75% 1RM


Stability Work - 5 Minutes

SATURDAY WORKOUT

Gymnastics Skills Fun! **Bring Long Socks or Leg Sleeves**

We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.

Movements/Progressions:

Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever

*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)

WEDNESDAY WORKOUT

Snatch Work 20 Minutes (including warm-up sets)

Full Squat Snatch Work Sets
2 - 2 - 2 - 1 - 1 - 1
Start at 75% for you working sets, and move up gradually until you get to your sets of 1. You should be at around 90% by the time you get to your sets of 1, and perform the last three sets of 1 at around 90%. Do NOT max out on this today, the goal is to get some heavy skill work in.


Then…


Pick Your Poison
3 Minutes Max Effort

Rope Climbs OR Rowing for calories OR Ring Rows

*You may select which of these three movements you wish to perform, and try to get as many LEGIT reps or calories as you can in 3 Minutes.

THURSDAY WORKOUT

Long socks today guys!!!

10 - 15 Minutes of Skill Work
Kipping for Ring Dips
Rope Climbs/Legless Rope Climbs


As Many Rounds As Possible in 8 Minutes:

1 Legless Rope Climb
5 Ring Dips
15 Second L-Sit

*If you are proficient at Rope Climbs, but you can't accomplish them without using your legs yet, we may allow you to scale to regular Rope Climbs. If you can do Muscle Ups, you must Muscle Up onto the rings for your Ring Dips. A few of you may use the dip station, instead of the rings, for your Dips, but it will be limited to a few of you. For the L-Sits, you may use boxes, or stacked plates; you only need to accumulate 15 Seconds with your feet extended, but it doesn't have to be all unbroken… try to make it unbroken. :-)

MONDAY WORKOUT

BRING LONG SOCKS, OR PANTS TODAY!!!

Skill Work 20 Minutes:

Rope Climbs - We will go over a couple of different Rope Climb techniques. One will be wrapped completely around your leg, used as a more stable locked-in position on the rope. The second will have the rope simply woven through the feet, and will be used more as a speed ascent technique for climbing.

Turkish Get Ups - You will get some time to practice the steps involved in doing a Turkish Get Up with lighter loads. This way, you can focus on properly putting them together, and ultimately you will be able to stabilize, and stand up, with more weight.


Then...


AMRAP 8 Minutes:

Round 1:
1 Rope Climb
2 Turkish Get Ups w/KB (53/35)
Round 2:
2 Rope Climbs
4 Turkish Get Ups (53/35)
Round 3:
3 Rope Climbs
6 Turkish Get Ups (53/35)

...keep going in this fashion until your 8 Minutes are up.

*If you cannot do a 53#/35# Kettlebell for your Turkish Get Ups, perform them with a doable weight, but make sure it's challenging, as the volume is lower for this workout. If you cannot perform Rope Climbs, or enough of them to be comfortable doing multiple climbs for the workout, you will pull yourself to standing from a seated position 3x for each Rope Climb. For example: if you are on Round 3, you would perform 9 Seated2Standing pulls (for the 3 Rope Climbs x 3). We may use the straps on the Rings for your Seated2Standing Pulls to make it more challenging... the straps are harder to grip than the rope. :-)

WEDNESDAY WORKOUT

BRING YOUR LONG SOCKS TODAY!

Today is the 12 Year Anniversary of 9/11/01, so in memoriam we will perform the following for those people who are no longer with us. Remembering our history, and honoring the fallen, how WE do it...

As Many Rounds As Possible in 12 Minutes:

9 Overhead Squats (135/95)

11 Box Jumps (30"/24")

01 Rope Climb

*If you can't do Rope Climbs, you may do 3 Strict Pull-ups with whatever band assistance you may require, but make it tough! As a scale UP option, some of you may be volunteered to do Legless Rope Climbs. 

Post Workout:

30 Ring Rows

Make these as hard as you are able to complete in no more than 3 Sets. Get it done in 2 Sets of 15 if you can. 

MONDAY WORKOUT

We've altered one of the CrossFit Games workouts for today, so come in and try it out!

For Time:

15 Wall Ball Shots @ 12' Target/10' Target (20/14)

3 Rope Climbs (Arms Only to 12')

12 Wall Ball Shots @ 12' Target/10' Target (20/14)

2 Rope Climbs (Arms Only to 12')

9 Wall Ball Shots @ 12' Target/10' Target (20/14)

1 Rope Climb (Arms Only to 12')

**10 Minute Cut-off**

*There will be some options for those of you not able (yet!) to do a Legless Rope Climb. 

Options:

14#/10# Wall Ball & L-Holds on Pull-up Bar (15sec/12sec/9sec)

OR

Regular Wall Ball Shots @ 10'/9' (20/14 or 14/10) & Holds on Pull-up Bar (15sec/12sec/9sec)

We will find you an option to complete the workout, and get your sweat on. :-)

THURSDAY WORKOUT

20 Minutes:
2 Hang Split Snatch (Alternating lead foot)

*You will have 20 Minutes to establish some new numbers on the Hang Split Snatch.

Then...

1/5 "RJ"

One Round of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

TUESDAY CHALLENGE...

TUESDAY CHALLENGE WOD:
1 Rope Climb (2 Seated As A Scale)
1 Ring Handstand Push Up (Kip Allowed)
1 Rope Climb
2 Ring HSPUs
1&3, 1&4... Up To 1&10 OR 10 Minutes

Scale options...
If you can't do a Ring HSPU then you can do any of the following, but make it tough...
1.) HSPU against a wall with a deficit (below the ground)
2.) Freestanding HSPU from a Headstand
3.) Kipping HSPU with AbMats
4.) Box Assisted HSPU

HAVE FUN!!

MONDAY WORKOUT

Mobility For 15 Minutes
Shoulder Mobility
Hip Mobility
Rolling Your Calves
Lacross Ball In Scapula
...any other issues you've been having we will try to address.

Practice Rope Climbs 10 Minutes


Then A Quick Burner

5 Rounds For Time:
5 Burpees
7 Ring Rows

*Make the Ring Rows challenging. Make this a fast one!!! :-)

TUESDAY CHALLENGE WOD...

Challenge WOD:
1 Rope Climb (15')
1 Deficit HSPU
1 Rope Climb
2 Deficit HSPUs
1,3... 1,4... Etc
* Get As High As Possible In 8 Minutes...

Men try to do 2 45# plates stacked down to an AbMat, Ladies try to do 1 45# plate down to 1 AbMat for the HSPUs...

WEDNESDAY

Power Snatch immediately followed by an Overhead Squat of the weight without dropping the barbell
1-1-1-1-1


Then…


2 Rounds For Time:

30 Wall Ball Shots (20/14)
2 Rope Climbs

*Today’s conditioning workout is meant to be a sprint, so try pushing yourself further without rest.