Monday, January 21st - Saturday, January 26th

Please note that in observance of Martin Luther King day we will have a modified schedule.

In case you were unaware, the CrossFit Open is starting in about 1 month. The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready? 

WHO
People of all ages and ability levels can play, Rx’d or Scaled. Use hashtags to compare with friends or people like you.
 

WHERE
Participate at any of the 15,000+ CrossFit® affiliatesworldwide or in any gym, garage, park or flat space where you can bring your gear and a camera. We will be hosting the workouts every Saturday at Amity from February 23rd to March 23rd.

To make it fun, we will divide all participants into 3 teams. Each week, each person can score points for their team by competing, judging, or bringing snacks. You do not have to be one of the fittest members of the gym to score points for your team, this is all inclusive and meant to be fun.

Please sign up for our in house competition here. If you would like to submit your scores into the CF database you will need to register (and add your scores manually each week) here.

Monday

 

OT90s x 8

4/3/2 Strict Press w/ a pause at the top of last rep

+

OT90s x 8

3-4 Strict Supinated Pull Ups, with 3-5s negative lowering for last rep;

+

Challenge #1: Strict *chest to bar* supinated pull ups w/ good quality;

Challenge #2: Weighted w/ good quality;

Challenge #3: Both #1 and #2 w/ good quality;

+

SLAMRAP 12

Quality focus – not for time/reps, think more about good quality non-grinded reps.

 

5-10 Pull Ups*

20s FLR on DBs

10-15 Ring Rows

20/35 Double Under/Single Under

5-10 Pull Ups*

20 DB Push Presses

Rest as needed

 

*challenging band or kipping

 

Tuesday

 

Goal is to accumulate as much work volume throughout 36 minutes as possible. Pick up where you left off for second SLAMRAP.

 

SLAMRAP 18; rest 3 x 2

A) SA KB Deadlifts;

10/7 cal AB*

B) Med Ball Slams or D-Ball/Sandbag Cleans;

250m row/ski*

C) DB Bench Press

100m run*

D) Push Ups/Ring Push Ups

6 Twister Burpees*

 

For (A)-(D), number of reps/weight of your choice until you feel fatigue starting to settle in/quality breaks down, i.e., not for max reps or until failure; then move on. Go by feel.

 

*done at 50% effort – should be such that you are able to go into the next movement.       

 

Wednesday

 

A1. 16-20 Alternating Barbell Lunges (back rack); rest 60s;

A2. (Weighted) Supinated Chin Over bar Hold – 10-30s; rest 60s

A3. Banded External Rotations 10-12/side; rest as needed

x 3-5

+

Not for time:

 

1-2-3-…10

Toes to Bar

No Push Up Burpee

DB Hang Squat Cleans*

 

*(<=35/50)

 

Quality/pacing/heavier weight focus – take opportunity today to feel out heavier DB weights if possible, even if it means breaking up sets later.

 

[cap 15]

 

Thursday

 

A1. 3-positional Snatch with Bands – 2-3s pause at each position;

A2. 6-8 Snatch Grip Behind the Neck Strict Press in Power Jerk/Dip Squat/Full Squat Position w/ empty barbell - let squat depth dictate difficulty, adding weight only if full depth in squat is achieved.

x 2-3

+

B. High Hang Power Snatch + Hang Power Snatch – Build to a heavy (1+1) for the day

C. 3-position Snatch Deadlift (Pull at top if possible) – 3 sets of 3-5

+

AMRAP 9

10s AB or 20s row @100% - go!

12 DB Hang Power Snatch as fast as possible

Rest until you think you can go hard again

 

Friday

 

A1. 6-8 (high) Box Jumps; rest 20s

A2. 10 Back Squat @ smooth controlled pace (<=50% of 1RM); rest 20s;

A3. 10-15 Wall Balls; rest as needed

x 3-5

+

For time – go in with a game plan:

 

35 Thrusters

35 Ring Row/Pull Up/Chest to Bar

 

*any time you break on either movement, 4 Bar Facing Burpees

 

[cap 13]

 

Saturday

 

Move, sweat, love

 

OTM x 6

1: 40s row or AB for cals – pick a number early, and try stick to it.

2: 6-8 ring fall outs 

3: 15s 2-KB Front Rack marches + 15s 2-KB Front Squats (light, keep tight, core work).

 

OTM x 6

4: 40s AB or row - pick a number early, and try to stick to it.

5: 12-20s Hanging Knee Tucks Holds (or controlled continuous knee tucks during that time)

6: 10-14 DB Crossbody Hang Clean and Jerk

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