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. :-)

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.

MONDAY WORKOUT

Overhead Work 20 Minutes:

3 Sets of:

1 Push Press

1 Push Jerk

1 Split Jerk (NON-dominant leg)

*You must Clean the barbell into position on the shoulder, then perform your 3 Shoulder2Overhead movements. Do not max out, but shoot for around 90% of your 1RM Push Press. Your 20 Minutes will include all of your sets working up to approx. 90%. 

Then, a Chipper that you may have seen before… :-)

"Jackie"

1,000m Row

50 Thrusters (45/35)

30 Pull-ups

**10 Minute Cut-off**

THURSDAY WORKOUT

Mobility 10 Minutes:

Floss Band Calves, Ankles, and Knees
If you have time, Floss anything that is feeling extra tight.


Then…


Open Workout 13.2-ish…

As Many Rounds As Possible in 10 Minutes:
5 Shoulder2Overhead
10 Front Squats (95/65)
15 Box Jumps (24/20)

*For the Shoulder2Overhead, you may do Press, Push Press, Push Jerk, or even Split Jerk, it will be your choice. You may Squat Clean for any rep of your Front Squats, as long as the Front Squat standards are met. For the Box Jumps, stepping up WILL be acceptable for this workout, but the same standards apply as would always apply to Box Jumps… you must stand up fully on top of the box, and both feet must return to the floor. You may NOT pogo off of the top of the box, but you may from the floor. If you really want an Open Workout experience, count rounds and reps for one of your fellow members, and have them count for you. :-)

WEDNESDAY WORKOUT

Mobility 10 Minutes:

Shoulder Mobility with a barbell/lacrosse ball/floss bands
Hip Mobility with lacrosse ball/pvc or foam roller


Strength & Skill Work 15 - 20 Minutes (including warmup sets):

Push Jerk or Split Jerk (Pick Your Worst of the 2)
1 - 1 - 1 - 1 - 1
*Start at around 80% of your 1RM for your work sets, and only increase the weight if your last rep was successful, AND your technique was solid. Focus on proper movement, even during your warmup sets. We haven't done enough skill work on the Push Jerk/Split Jerk recently, so today is a great day to get some coaching on any issues with your technique.


Accessory Work:

30 Reps of Ring Rows (make the angle HARD, but doable, or put your feet on a box)
or
30 Dumbbell Rows (make the weight HARD, but doable)

SUNDAY WORKOUT

Strength/Skill Work 12 Minutes:
Split Jerk
2 - 2 - 2 - 2
*Take around 3 minutes per set. You must alternate which foot will be your front foot, with your dominant leg for one rep, and your weaker leg for one rep. Your weaker leg, and the fact that you will have to bring the weight back down on you for your second rep, will be the limiting factor on how much you put overhead today.


Then…


For Time:
Max Strict Chest2Bar Pull-ups
800m Run
Max Strict Pull-ups (chin-over)
400m Run
Max Chest2Bar Pull-ups (kip allowed)
200m Run
Max Pull-ups (chin-over/kip allowed)
200m Run

**15 Minute Cut-off**

*If classes are big, we will stagger heats… don't worry, you'll all get to run today. As long as you don't come off of the rig, you may continue whichever set of Pull-ups you're on until you let go, BUT… keep in mind, there is a cut-off; the longer you hang on the bar trying to get that last Pull-up, the faster you'll have to run to make sure you make it!!!

MONDAY WORKOUT

Skills For 15 Minutes:

Split Jerk

Then

3 Rounds For Time:

60 Double Unders (120 Singles)

20 Burpees

*Come in and get some Split Jerk practice, and then get your conditioning on. We haven't taken the time to practice Split Jerk as a skill for a while, so if you can make it in... make it in. :-) 

SATURDAY WORKOUT

Let's get some practice for the upcoming Weightlifting Meet.

Split Jerk
2 - 2 - 2 - 2 - 2 @ 70 - 80%

*You will alternate which foot will be out front for the Split Jerk, doing 1 each way, for every set of 2. You may use a rack. Start at 70% of your best Jerk, and if you're successful, move the weight up for your next set, but only getting to 80% at most; make small jumps in weight.

Then...

For Time:
50 Burpees

**5 Minute Cut-off**

TUESDAY

Open Gym 4pm-7pm
Free Trial Class 6pm

Tuesday Challenge:

"Steroid Jackie"
500m Row
25 Shoulder To Overhead Anyhow (Bodyweight/.75xBodyweight)
15 Weighted OR Strict Chin/Pull Ups (25/10)

**10 minute cutoff**
*Try to get as close to the Rx'd weights as possible, it should be pretty heavy. You must Clean the weight into position on the Shoulder To Overhead, no racks may be used.

THURSDAY WORKOUT

15 Minutes:
Max Height Box Jump
You may use an approach for your Box Jumps

Power Clean & Split Jerk
2-2-2-2-2

*Move the weight up each set. You must alternate which foot is forward for each of your Split Jerks, during each set of 2. You must start with your non-dominant leg forward for your first Jerk, then proceed to your next rep where you may put your dominant leg forward. Get as heavy as you can, but you may only have these 5 sets of 2.

*We will be doing the CrossFit Games Open Workout 13.2 at 7:30pm tonight, running heats. If you would like a crack at it, come on in, or stick around. Anyone signed up for the Open is welcome to come in, even non members, just shoot one of us a text first. :-)

GAMES GROUP FOR SUNDAY

GAMES GROUP FOR SUNDAY... YEP, EARLY POST, BUT ID FIGURE I WOULD GIVE YOU THE HEADS UP SO YOU CAN GET YOUR RECOVERY ON...

HANG Squat Clean & SPLIT Jerk
3-2-1-1-1-1-1-1-1
(Goal is MAX LOAD, BUT take your time!)

POST YOUR BEST WEIGHT TO COMMENTS

SUNDAY

Push Press
3-3-3
Push Jerk
3-3-3
Split Jerk
2-2-2

*For all of the overhead work today, try not to miss any of your reps. Once you begin the work sets of your Push Presses, you may not lighten the load on the barbell for any set after, including the Push Jerks, and the Split Jerks. The penalty for having to drop the weight down to complete your sets will be 25 Burpees, with the balance coming due at the end of class, so set yourself up for success to get the most out of your training session. :-) Your Split Jerks will be done alternating which foot is in front each rep. Each set of Split Jerks will have 1 rep with your dominant foot in front, and 1 rep with your non-dominant foot in front.

SUNDAY

A little conditioning before you start your lifts.
Run 800m

Then...

Push Jerk
2-2-2
Split Jerk
1-1-1

You will then have 5 attempts to set a new PR on Box Jump height. You may take a step or two before jumping. You will then remove 2", or 5% (whichever is the greater amount) from the max height you achieved today, and perform 5 Box Jumps at that height, but no run up to the box will be allowed. You should focus on maximal hip drive.

*The Jerk sets are progressive, so you should attempt to get heavier each set. Focus on driving into the barbell, and then punching yourself down under it. Use this week as a practice for the Oly meet next weekend. We will have various Oly skill work throughout the week, focus on technique.

WEDNESDAY

You will have 3-4 warm up sets, depending on how heavy you are capable of starting off.

Push Press
3-3-3
Push Jerk
2-2-2
Split Jerk
1-1-1

*Between exercises you may need an additional set or two to get up to your starting weight for the next movement, but you'll only have around 10 minutes per movement, so make your time count.

If there's time:
As Many Reps As Possible in 2 minutes of Squat Jumps
Let's see who can get 60+!!!

SUNDAY WORKOUT

POWER: 25 Minute Cutoff After Light Skill Work
Split Jerk From A Rack
1EA-1EA-1EA-1EA-1EA
* Perform One Rep Each Leg (Starting With Your Non-Dominate Leg) Before Racking OR Dropping The Bar
** Do Two Sets Of TWO EACH Leg As A Warm Up Before Starting Your Sets Of 1 Each

WORKOUT:
1 Up & Down Hill Sprint Out Back
20 KB Swings (35#/53#)
* As Many Rounds & Reps As Possible In 6 Minutes
** If It Rains OR Is Raining During Class We Will Do A Short Shuttle Run Instead

POST ALL WEIGHTS & RESULTS TO COMMENTS

THURSDAY WORKOUT

TRIPLE WORKOUT DAY!

POWER: 
Fun With Box Jumps
* You Have 10 Minutes To Find The Highest Box You Can Jump Onto ONE Time, But Start By Doing 1 Set of 5 Jumps Then 1 Set of 3 Jumps Before Your Start Sets Of 1
** You Can Take Up To 5 Steps To Approach The Box Before You Jump Onto It

CHECK OUT THIS VIDEO - Box Jumps

STRENGTH: 
Rack Split Jerk (Click On The Exercise To Watch A Video)
2EA, 2EA, 2EA, 2EA, 2EA
* You Must Alternate Legs Each Rep You Perform & Must Show Control With Feet Together and The Bar Completely Still Overhead Before Returning The Load To Your Shoulder or Dropping It

WORKOUT:
400m Sprint X1
* This Is An ALL OUT MAX EFFORT SPRINT To Get The Fastest Time Possible

POST BOX HEIGHT, YOUR FINAL SUCCESSFUL LOAD OVERHEAD AND 400M TIME TO COMMENTS