Monday, January 14th - Saturday, January 19th

Don’t forget to register a spot for each of you kids that will be participating in our 9 am kids class this Saturday.

Keep you eye out for announcements on the CrossFit Open, which will run from February 21st to March 25th.

Instructions for 5/4/3:

Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

Always go *by feel* for the day;

Maintain movement quality as best as possible throughout.

Do not push until failure/no max attempts – drop sets and or weights if needed.  

 

Monday

 

OT75s x 9

5/4/3 Push Jerk

+

OT75s x 9

1-3 Strict Pull Ups (weighted if good quality), with 3-5s negative lowering for last rep;

+

AMRAP 11

7 Burpees

14 Wall Ball Push Presses

21 Double Unders/42 Single Unders

Max (-1) (kipping) Pull Ups or Ring Rows

Rest 30s-1min by feel

 

*Alternate order every round., e.g., round 1 start with burpees; round 2 start with Max (-1) Pull Ups; round 3 start with burpees; etc.

+

COS Iron A-T-Y protocol

 

Tuesday

 

AMRAP 10

7 Close Grip Bench Press

7 DB Power Clean

100m run

Rest 30s-1min by feel

 

(Rest 4)

 

AMRAP 10

7 Double KB Sumo Deadlifts

7 Push Ups

12/10 cal row

Rest 30s-1min by feel

 

(Rest 4)

 

AMRAP 10

6 Burpee over Box

6-8/3-5 cals Arms only AB

6-8/3-5 cals Legs only AB

Rest 30s-1min by feel         

 

Wednesday

 

OT2M x 9

5/4/3 Front Squat

               *Try to beat weight @ set of 5, and or 4, and or 3 from last week if possible;

+

00:00 – 8:00

OTM x 4

1: 6-8 DB Hang Squat Cleans

2: 20-30s of Double Under/Single Under [consistent]

 

*EASY AB during remaining time after movement

 

Rest 2

 

10:00 – 18:00

OTM x 4

1: 10-15 Wall Balls

2: Max (-1) Pull Ups

 

*EASY continuous box or 45# plate step ups for remaining time after each movement

              

Thursday

 

A. High/Hip Hang Power Clean + Hang Power Clean – Build to a heavy (1+1) for the day

B. 3-Position Clean Grip Deadlift – 3 sets of 3 reps

+

200m run, into:

 

9-15-21

Deadlift (<=95/135)

Toes to Bar/Knee Raises

 

Then,

200m run

 

(cap 12)

+

COS A-T-Y protocol as needed       

 

Friday

 

OT2M x 9

5/4/3 Back Squat

               *Try to beat weight @ set of 5, and or 4, and or 3 from last week if possible;

+.

Two sets through:

 

OT75s x 3

3 Pull Ups + 3 Thrusters + 3 Burpee over Bar

OT75s x 2

4 Pull Ups + 4 Thrusters + 4 Burpee over Bar

OT75s x 1

5 Pull Ups + 5 Thrusters + 5 Burpee over Bar

 

(<=65/95)

 

(move on only if speed can be maintained – note different ordering of movements from last week, see if it makes difference)

 

Saturday

 

Teams of 2; rest as needed between blocks.

 

For time:

1500-2000m row

 

*Person A can row only whilst the other is holding weighted wall sits;

 

For time:

80-120 cal AB

 

*Person A can bike only whilst Person B is SA Farmer Carry Walking (mod-tough weight)

 

For time:

100-150 Wall Balls

 

*Every time someone breaks, 100m run together.

Monday, January 7th - Saturday, January 12th

In case you missed the email, we will be trying a kids class Saturday, January 19th at 9 am. This will run upstairs and will be offered as a childcare while you workout. Please reserve a spot for each child so that we know how many to expect.

Monday

 

A.

OT90s x 8

5/4/3 Strict Press w/ a pause at the top of last rep

-         Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts. 

B.

OT90s x 8

3-5 Strict Supinated Pull Ups, with 5s negative lowering for last rep;

 

Challenge #1: Strict supinated *chest to bar*  pull ups;'

Challenge #2: Weighted supinated pull ups;

Challenge #3: Both #1 and #2;

+

C.

AMRAP 14

250m row or 0.4/0.3 mi AB

Max (-1) Pull Ups (kipping OK) or Ring Rows – choose number that is consistent

Rest 30s-1 min by feel        

 

Tuesday

 

Max Double Under/Single Unders in 2 minutes

+

A1. 8-10/side DB Rear Foot Elevated Split Squats:

A2. 8-10 Push Ups @21x1; (weight these only if quality+tempo can be maintained)

A3. 30-45s FLR on DBs or on Rings.

x 3-5

+

C.

OTM x 4

1: 6-8 No Push Up Twister Burpees

2: 6-8 DB Power Clean (mod-tough)

3: 6-8 Burpee over DB

4: Max Double Unders/Single Unders in 20-30s - consistent

 

Wednesday

A.

OT2M x 9

5/4/3 Front Squat

-         (Same with Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts.  

+

B.

500m row or 20-25/12-17 cal AB*

Rest 60s

x 3-4

 

Challenge #1: Identical split times for all 3-4 sets

Challenge #2: Stay near or slightly faster than 2k row TT or 100/70 cal AB TT paces from 12/12/18.

+

C1. 30s Crosslegged PVC Pipe or training bar hold w/shoulders fully elevated against rig (elevate shoulders, push pipe backward into the rack, pull the torso forward, and keep an upright spine w/ ribs tucked);

C2. 20-30s in bottom of squat position;  

C2. 10-12 Powell Raises;

x 2-3

 

Thursday

 

2-3 mins Double Under/Single Under Tech Work

+

A. Power Snatch 1.1.1.1.1 x 3-5 sets; rest 10-20s between reps, resting as needed between sets

B. Snatch Romanian Deadlift: 5 reps x 3-5 sets

+

C.

50 DU/75 SU, then:

 

15-12-9-6-3

KBS (24/16kg)

Toes to Bar

 

Then,

50 DU/75 SU.

 

(cap 12) 

 

Friday

 

A.

OT2M x 9

5/4/3 Back Squat

-         (Same as Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts';  

B.

OT90s x 5

3 Thrusters + 3 Burpee over Bar + 3 Pull Ups

OT90s x 4

4 Thrusters + 4 Burpee over Bar + 4 Pull Ups

OT90s x 3

5 Thrusters + 5 Burpee Over Bar + 5 Pull Ups

 

(<=65/95)

 

*only “move on” if speed can be maintained, e.g., if 3+3+3 is challenging, stay there x 12 sets

 

Saturday

 

10-9-8-7…-3-2-1

Power Clean*

DB Bench Press

After each round, 10-15 Wall Balls

+

SLAMRAP 10-12

30s 2-KB Front Rack Stationary Marches

10-30s Hanging Knee Tuck

10-20 Russian Twists

1 min easy AB

Monday, December 31st - Saturday, January 5th

Monday

 

A. Power or Push Jerk – 5 x 5

+

“Jack Jr”

AMRAP 10

10 Shoulder to Overhead

10 KBS

10 Box Jumps

+

750m row/ski or 1.2/0.9 mi AB

Rest 2-3

750m row/ski or 1.2/0.9 mi AB

 

For both efforts, start at a 75-80% pace, and then increase pace every 250m or 0.4/0.3mi, ending with a hard effort.

 

Tuesday

 

Open Gym – Happy New Year!


On a running clock: 


00:00 – 10:00

800m run or ski, and then in remaining time 

AMRAP

5 Toes to Bar

7 Burpees

9 DB Power Clean

 

(rest 5)

 

15:00 – 25:00

Row 1000m, and then in remaining time

AMRAP 

5 Pull Ups

7 DB Thrusters

15/25 Double Under or Single unders

 

(rest 5)

 

30:00 – 40:00

For time:

20/12 cal AB

40 Wall Balls

20/12 cal AB

 

Wednesday

*Easing back from the holidays. Move and feel good.

 

SLAMRAP 18

400m run or ski

20 Walking Lunges (bodyweight, without DBs)

20 DB Hang Squat Cleans (light-moderate)

15s-20s Ring or Dip Support Hold and then slow negative into dip; press out if possible

Rest 1

 

(rest 2)

 

AMRAP 18

1.6/1.2 miles AB

10 Plank Push Ups*

10 KB Deadlifts

10 Burpee Toes to Bar.

Rest 1

 

*Weighted only if quality maintained             

 

Thursday

 

A. Back Squat – 5 reps x 3-5 sets

*choose your own weight progression for the day by feel.

+

B.

10s AB or 20s row @sustainably hard effort

Rest 1

x 6-8     

+  

C.

For time, maintaining quality as best as possible:

10 Strict Pull Ups

20 Air Squats

15 Ring Rows

15 Air Squats

20 Kipping Pull Ups/banded pull ups

10 air squats


Friday

 

A1. Snatch Grip Deadlift: 5 x 5; rest 60-90s

A2. DB Bench Press: 8-10 reps x 5 sets; rest as needed

+

500m row or 20-25/12-17 cal AB

Rest 60s

x 4

 

[try to be around or slightly slower than 2k or 100/70 cal AB TT pace.]

 

Saturday

 

3-4 rounds, building weight and speed each round to target weight for below

5 Front Squats

5 Strict Press

6-8/4-6 cal AB or 100m run (try to do both at least once)

+

“Holbrook”

 

10 rounds FT

5 thrusters*

10 Pull Ups or Ring Rows

100m sprint/run

Rest 1

 

*(<=115/75)


(cap 28)