CrossFit WOD, May 21, 2019

Herculean

Inspiration
RECIPE: COBB SALAD
https://www.crossfit.com/at-home/cobb-salad

Warm-up
Warm-up
I. 2 ROUNDS
15 Jumping Jacks
10 BB Glute Bridge
10 Groiner + Twist
5 Broad Jumps* (try to land and jump right into the next jump)

II. COACH LED POWER CLEANS
5 Deadlift from Mid Shin
5 High Pull from Mid Shin
5 Muscle Clean from Mid Shin
5 Power Clean from Mid Shin

III. EXTENDED WARM-UP
BUILD QUICKLY TO HEAVIEST
Workout Weight for 2 Sets of 3 Singles
*Rest as needed b/t Sets

Metcon
Metcon (Time)
WORKOUT
2 SETS
20 Power Clean (95/65)
15 Burpee
15 Power Clean (135/95)
15 Burpee
10 Power Clean (155/105)
15 Burpee

-REST 5 MIN B/T SETS-

SCALING:
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.
For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue.
Metcon (Time)
WORKOUT
2 SETS
20 Power Clean (135/95)
15 Burpee
15 Power Clean (155/105)
15 Burpee
10 Power Clean (185/125)
15 Burpee

-REST 5 MIN B/T SETS-

SCALING:
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.
For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue.

Optional Accessory Work
BEACH BODY ABS FINISHER
3 SETS
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t Sets

News
Murph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

CrossFit WOD, May 20, 2019

Escalator

Inspiration

Warm-up
Warm-up
I. AMRAP x 8 MINUTES
20 Singles – 20 Fast Singles 10 KB Deadlift – 10 KBS
10 Step ups – Box jumps
10 Hollow Rocks – Up-Downs
*at the 4 min mark switch to second movement

II. MUSCLE-UP PRACTICE (10 min)
*after Coaches review all athletes start at A and progress as far as you can. You are unable to progress, stay there and practice the movement.
A) RING ROW + TURNOVER x5

B) BANDED MUSCLE UP x5

C) KIP SWING x5

D) HIPS TO RINGS x5

E) ADD "TURNOVER" TO GET MUSCLE-UP

Metcon
Metcon (Time)
FOR TIME
300 Singles Unders
60 KB Swing (35/26)
40 Box Jump Over or Step (24/20)
20 Burpee Pull-up
40 Box Jump Over or Step (24/20)
60 KB Swing (35/26)
300 Single Unders

(25:00 Hard Cap)

SCALING
SIBGLE UNDERS — Athletes will want to scale the loading today. We don’t want to spend more than 3 minutes on the jump rope so they can practice their Single/DUs in that time.
KB SWINGS — We can lower the load on the KB swings to allow for 15 unbroken reps. We can also take down the volume for newer athletes to 45 or 50 swings. If the athlete cannot go overhead they can sub for russian swings.
BOX JUMPS — the athlete can sub for a step up if they cannot jump today.
MUSCLE UPS — They can scale the load to 10-15 reps if they have the muscle up but the volume is too high today. This will allow them to get the practice in under fatigue. If the muscle up is not there today have them sub for the burpee pull-ups or jumping pull-ups.
Metcon (Time)
FOR TIME
180 Double Unders
60 KB Swing (53/35)
40 Box Jump Over (24/20)
20 Muscle Up
40 Box Jump Over (24/20)
60 KB Swing (53/35)
180 Double Unders

(25:00 Hard Cap)

SCALING
DOUBLE UNDERS — Athletes will want to scale the loading today. We don’t want to spend more than 3 minutes on the jump rope so they can practice their DUs in that time. Otherwise we can scale to 300 single unders.
KB SWINGS — We can lower the load on the KB swings to allow for 15 unbroken reps. We can also take down the volume for newer athletes to 45 or 50 swings. If the athlete cannot go overhead they can sub for russian swings.
BOX JUMPS — the athlete can sub for a step up if they cannot jump today.
MUSCLE UPS — They can scale the load to 10-15 reps if they have the muscle up but the volume is too high today. This will allow them to get the practice in under fatigue. If the muscle up is not there today have them sub for the burpee pull-ups or jumping pull-ups.

News
Murph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

CrossFit WOD, May 18, 2019

Murphatic

Warm-up
Warm-up
I. 10 minute AMRAP
200m Run
3 Burpees
6 PVC Passthroughs
9 PVC OHS

II.Strength/Skill
EXTENDED WARM-UP
3 x 10
Overhead Squat (31X1)*
*PVC or Empty Barbell Only

Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
20 minute AMRAP
P1: AMRAP "CINDY"
5 Pull-ups
10 Push-ups
15 Air Squats

P2: 400m Run

P1 AMRAP’s CINDY until P2 is back from the run. Then P2 will take over where P1 left off. Score is total Rounds and Reps reps of CINDY + total reps of 400m.

Optional Accessory Work
OPTIONAL BUN BLASTER FINISHER
NOT FOR TIME
30-20-10
Glute Bridge Ups
10-20-30
Banded Good Morning

CrossFit WOD, May 17, 2019

Widewheeler

Inspiration
"You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction."
-George Lorimer

Warm-up
Warm-up
I. EMOM x 9 MINUTES
Min 1 – :45 Bike
Min 2 – 8/8 DB Single Leg RDL Min 3 – :45 Plank

II. 3 Rounds
5 Deadlifts (empty BB or light weight)
-keeping core engage throughout
-keeping bar close
-keeping back straight
:15 second Handstand Hold on wall or box
-keeping core engaged throughout
-keeping "active shoulder" position

Weightlifting
Deadlift (3-3-3-3-3)
ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift

Metcon
Metcon (Time)
FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (225/155)
12-9-6
Strict Box HSPU
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

SCALING
BIKE — If there are no bikes available you can sub with a rower/skier
DEADLIFT — Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT Box HSPU — HRPU off a plate or Strict DB Press are great scales.
Metcon (Time)
FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)
12-9-6
Strict HSPU
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

SCALING
BIKE — If there are no bikes available you can sub with a rower/skier
DEADLIFT — Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT HSPU — Box HSPU or Strict DB Press are great scales.

CrossFit WOD, May 16, 2019

Grip Blast

Inspiration
"Sleep is more important than nutrition for health. People of all different walks live healthy lives with polar opposite dietary habits. One constant for chronic disease prevention and survival is rest in the form of quality sleep."
-Coach Todd Hanson

Warm-up
Warm-up
I. Game Day (10 min)

II. DOUBLE UNDER PROGRESSION (and Triples 😮)
A) :30s Big Jump Singles (This will test plyometric endurance req’d for double unders)
:30s Rest
B) :30s Penguin Jumps (Tests the hand/foot coordination req’d for double unders. If you have DU, try hitting thighs 3x at the top)
:30s Rest
C) :30s Double Under Attempts (Combine the jump and the double rope turn. Try Triples if you have DU).

III. TOES TO BAR PROGRESSIONS (5 min)
5-10 reps of each.
A) Scap Pull Ups – This is the position our shoulder should ALWAYS be in while kipping.
B) Shoulder Kip – Push down on the bar to bring ears through and back of the arms.
C) Beat Swing – Add the hollow and arch positions to the shoulder initiated swing.
D) Bigger Kip Swing – Big lean back and push down on the bar with the lats.
E) Toes To Bar/Toward Bar – Quick snap of the lower abdominals to bring the legs up to or towards the bar.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
100 Alternating Single Unders
50 Strict Knee Tucks
100 Alternating Single Unders
50 DB Box Step-Overs (35’s/25’s)

SCALING
DOUBLE UNDERS — Decrease the reps if needed to a number you can complete under 2 minutes. If an athlete can not jump today, perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR — Toes towards the bar, kipping knee tucks, Strict Knee tucks, and V-ups are all great scales.
DUMBBELL BOX STEP OVERS — Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50’s/35’s)

SCALING
DOUBLE UNDERS — Decrease the reps if needed to a number you can complete under 2 minutes. If an athlete can not jump today, perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR — Toes towards the bar, kipping knee tucks, Strict Knee tucks, and V-ups are all great scales.
DUMBBELL BOX STEP OVERS — Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.

Optional Accessory Work
SUNS OUT, GUNS OUT FINISHER
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension

CrossFit WOD, May 15, 2019

Don’t Drop

Inspiration
RECIPE: STUFFED ZUCCHINI
https://www.crossfit.com/at-home/stuffed-zucchini

Warm-up
Warm-up
I. GENERAL WARM UP
Partnered
40/28 Cal Team Bike (Split as desired) -Then as Individual-
2 Rounds Per Arm with a single dumbbell
7 SA High Pulls
7 SA Strict Press
50’ OH Walk
*Repeat with other arm to complete round

II. SPECIFIC WARM UP
3 Rounds with movements progressing each round
10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top
10 Spider-Mans – 10 Glute Bridges – 10 Up Downs

II. 7 minutes to build to 3 rep Push Press slightly heavier than you will use in metcon.

Metcon
Metcon (Time)
FOR TIME
100 Push Press (95/65)*
*Everytime you break 10 Sprawls

SCALING: decrease the weight as needed. You should be able to complete at least 10 reps for the first few rounds. Today is about strategizing work:rest ratios and getting a good shoulder workout.
Metcon (Time)
FOR TIME
100 Push Press (135/95)*
*Everytime you break 10 Sprawls

SCALING: decrease the weight as needed. You should be able to complete at least 10 reps for the first few rounds. Today is about strategizing work:rest ratios and getting a good shoulder workout.

Optional Accessory Work
3 Rounds of:
25 GHD Sit-ups
10 Wall Slides

CrossFit WOD, May 14, 2019

Jumping Bean

Inspiration
"Great things never come from comfort zones."

Your challenge this week: challenge your work ethic, your pace, your nutrition, your mindset…challenge it all this week to 1% better! When we step outside our comfort zone it’s usually met with resistance due to fear of failure. If you find yourself struggling, think of this quote and strive to change the good to great. 💪🏼🙌🏼

Warm-up
Warm-up
I. AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-ups
5/5 SA DB Bent Over Rows
10 Scap Pull-ups
:30 Hollow Hold

Metcon
Weighted Pull-ups (3-3-3-3-3)
15 minutes to build to a 3RM Weighted Strict Pull-up.
If unable to to perform an unassisted Pull-up build to the least assistance needed for 3 reps.
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (FIT may step-up)(24/20)
MIN 3 – Athlete Choice*
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round

SCALING:
RUN — First scale the distance down that allows athletes to finish in :50 or less. If athletes can not run today, you can substitute it with 250m on the rower.
BOX JUMP — If athletes cannot jump have them perform Step-ups instead.
PULLING MOVEMENT — For the third station of the EMOM, athletes have a choice to pick their pulling movement, we want them to pick something that is challenging but they should be able to perform it completely strict and with full control for all 7 rounds

CrossFit WOD, May 13, 2019

Bayou Paddleboat

Inspiration
"Everyone is just someone from somewhere with a goal to do something. The question is, how much of yourself are you willing to invest in your dreams?"
-Bobby Bones

Warm-up
Warm-up
I. 3 Rounds
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Squat Cleans
:30 Plank Hold

II. Coach led Hang Clean drills:
– 5 Dip, Drive, High Pull
– 5 High Hang Power Cleans
– 5 High Hang Power Clean + Front Squat
– 5 High Hang Squat Clean
– 5 Hang Power Clean
– 5 Hang Squat Clean

III. 7 minutes to build Hang Squat Clean to slightly heavier than you will use in metcon.

Metcon
Metcon (Time)
5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (95/65)

SCALING
ROW — First scale the distance down, if athletes cannot row for any reason you can substitute it with 400m Run or 30/21 Calories on the Bike.
HANG SQUAT CLEAN — First scale the load to something manageable. If athletes can not go into a front rack due to mobility, have them work on Hang Squat Snatches instead. If squatting is the issue, you can substitute it with Hang Power Cleans.
Metcon (Time)
5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (135/95)

SCALING
ROW — First scale the distance down, if athletes cannot row for any reason you can substitute it with 400m Run or 30/21 Calories on the Bike.
HANG SQUAT CLEAN — First scale the load to something manageable. If athletes can not go into a front rack due to mobility, have them work on Hang Squat Snatches instead. If squatting is the issue, you can substitute it with Hang Power Cleans.

Optional Accessory Work
BEACH BODY ABS FINISHER
3 SETS
15 Slow Toes to Rig
30 Russian Twists
-Rest as Needed b/t Sets

CrossFit WOD, May 11, 2019

Commercial Break

Warm-up
Warm-up
I. Partner warm-up
400 m wall ball run (partner run takes first 200 then switch on the way back)
30 wall ball to partner (15 each)
20 plank wall ball rolls (10 each)
10 burpee high fives synchronized

II. 10 minutes to practice build to Hang Power Clean slightly heavier than you will use in metcon.
*practice 10-20 DU/Triples between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
60 Single Unders
10 Deadlifts 115/75
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds and Reps of the 30/10/5

Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
30 Double Unders
10 Deadlifts (155/105)
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds and Reps of the 30/10/5

Optional Accessory Work
THE "CT FLETCHER"
PUMP SESH
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls

CrossFit WOD, May 9, 2019

Siberian Helen

Inspiration
RECIPE: Lamb and Tomato Stew
https://www.crossfit.com/at-home/lamb-and-tomato-stew

Warm-up
Warm-up
I. Game Day (10min)

II. AMRAP x 6 MINUTES (with Light-Moderate KB) 5/5 Single Leg KB Deadlift
5/5 Single Arm Ring Row
5 Strict Knee to Elbow

III. Rope Climb Progression (8min)
-10-15 second rope hang
-3-5 knees to armpit from rope
-3-5 knees to armpit + clamp

Metcon
Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (53/35)
2 Rope Climbs
*20:00 Cap

This workout will get grippy fast and light up the forearms quickly. For the 300m run we want you to push the pace looking for sub 2:00. The Russian Swings should be done unbroken staying under 1:00. The rope climbs are where the challenge lies today, so 1:30 is the goal for all athletes here. There is a 20:00 cap for all athletes so we are looking at no more than 4:00 a round.

SCALING
RUN – Scale down distance if needed to keep in line with the intended stimulus. If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike
RUSSIAN KETTLEBELL SWINGS – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder ROPE CLIMBS – Low Rope Climbs or Lay to Stand with clamp 1:1
CHIN-UP – Ring Rows or Jumping Chin-up Negatives

Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)
3 Rope Climbs
*20:00 Cap

This workout will get grippy fast and light up the forearms quickly. For the 300m run we want you to push the pace looking for sub 2:00. The Russian Swings should be done unbroken staying under 1:00. The rope climbs are where the challenge lies today, so 1:30 is the goal for all athletes here. There is a 20:00 cap for all athletes so we are looking at no more than 4:00 a round.

SCALING
RUN – Scale down distance if needed to keep in line with the intended stimulus. If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike
RUSSIAN KETTLEBELL SWINGS – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder ROPE CLIMBS – Low Rope Climbs or Lay to Stand with clamp 1:1
CHIN-UP – Ring Rows or Jumping Chin-up Negatives

Optional Accessory Work
BUNS & GUNS FINISHER NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-ups

News
DONT MISS THIS SATURDAYS PULL-UP SEMINAR 11AM!!! No matter what level you are at you will benefit from this!
Each athlete will receive Coaching feedback and programming to improve their current level.
This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4