CrossFit WOD, April 24, 2019

Snatch and Hang

Inspiration
RECIPE- CHEESE AND CHIVE OMELET:
https://www.crossfit.com/at-home/cheese-chive-omelet

Warm-up
Warm-up
I. AMRAP X 5 MINUTES
2 Burpees
4 Slam Balls or Ring Rows
6 Air Squats*
*Change to OHS 2:30 into AMRAP.*

II.Coach led Snatch Progressions
4/2 Hang Muscle Snatch
4/2 Above the Knee Power Snatch
8 Behind the Neck Push Press
8 Overhead Squats
4/2 Above the Knee Squat Snatch
4/2 Below the Knee Squat Snatch
5/5 Snatches

Weightlifting
Snatch (1-1-1-1)
ON A 20:00 RUNNING CLOCK… Establish 1RM Snatch. For those practicing technique perform 2-3 reps every 2 minutes.
WEIGHT INCREASE GUIDELINE:
min 0-2: 3 x empty BB
min 2-4: 3 x very light
min 4-6: 3 x light
min 6-9: 2 x moderate
min 9-12: 1 x moderate/heavy
min 12-15: 1 x heavier
min 15-18: 1 x heavierer (around current PR)
min 18-20: 1 x new PR attempt

Metcon
Metcon (Time)
10,9,8,7…1
Hang Power Snatch (65/95)
*5 Ring Rows (straps vertical) then 100m Run after full set
15:00 Hard Cap

SCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.
Metcon (Time)
10,9,8,7…1
Hang Power Snatch (95/65)
*5 Strict Pull-ups then 100m Run after full set
15:00 Hard Cap

SCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.

Optional Accessory Work
3 Rounds:
:30 second INT/EXT Rotation Stretch w PVC each arm
1:00 minute Gun Walk

News
THIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 22, 2019

Smothered

Inspiration
RECIPE- BEEF LETTUCE WRAPS:
https://www.crossfit.com/at-home/beef-lettuce-wraps

Warm-up
Warm-up
I. 2 minutes of Cardio then:
AMRAP X 12 MINUTES
10 Goblet Squats
5/5 KB RDLs
5/5 SA KB Clean
5/5 SA KB Strict Presses
20 Dual KB Hollow Flutter Kicks
5 Burpee Broad Jumps

II. Coach led Movement Prep
– 7 DB Deadlifts (keeping the midline engaged, back tight)
– 5 DB Burpees (keeping the back flat and shoulder blades back and down)*
– 5 DB Hang Muscle Cleans (emphasizing the elbow punch)
– 5 DB Hang Power Cleans (proper landing position, the quarter squat)
– 5 DB Front Squats (keeping the elbows up and full ROM)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squats

SCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
DB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
DB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.
DB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KBHang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front Squat

SCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
KB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
KB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.If you struggle using the KB scale to DB.
KB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.

Optional Accessory Work
3 ROUNDS FOR THE PUMP
Max Strict Pull-ups
Max Push-ups
Max Box Dips
*zero-little rest b/t movements. rest as needed b/t rounds.

News
THIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 20, 2019

Ava

Warm-up
Warm-up
I. 12 minute AMRAP w partner
P1: 10 PVC Passthroughs
8 DB Deadlifts
6 DB Strict Press
4 Sprawls
P2: Row/Bike/Ski until P1 is finished

II. Ground to Overhead review. Then build to slightly heavier than metcon.

Metcon
Ava (Time)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

SCALING: you may perform today’s WOD as an individual or with a partner. Partners will run together and then split reps as needed.

"Ava" is the workout Jason Khalipa created for his daughter, Ava, who has been battling leukemia. Today Ava is doing great and on a path to a full recovery. Each year Jason has added a round to the workout, but this year he selected a 20:53 AMRAP because Ava was born at 2:53am. CRUSH IT!

CrossFit WOD, April 18, 2019

Sweet and Sour

Inspiration
RECIPE: Paleo Meatloaf
https://www.delish.com/cooking/recipe-ideas/a25363131/paleo-meatloaf-recipe/

Warm-up
Warm-up
I. Game Day

II. Clean progression:
5 Muscle Hang Cleans (pocket)
5 Pocket Cleans
5 Hang Cleans (knee)
5 Cycled Hang Cleans
5 "Bounce Cycle" Cleans (chest up)

III. 10 minutes to build to a heavy set of 3 Hang Power Cleans
*use this time to determine and gather weight for metcon.

Metcon
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 135/95
R3 & R4 – 115/80
R5 & R6 – 95/65
R7 – 65/45
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 185/125
R3 & R4 – 155/105
R5 & R6 – 135/95
R7 – 95/65
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.

Optional Accessory Work
BOULDER SHOULDERS:
10 Rounds
5 Front Delt Raise
5 Lateral Delt Raise
5 Rear Delt Raise
*use light db’s or 5-10lb plates. goal is to perform all 15 reps per round without resting. scale to 5-8 rounds if needed.

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 17, 2019

Single Sixteen

Inspiration

Warm-up

Metcon
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

SCALING: choose an appropriate weight to do unbroken reps or big sets.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (50/35)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

SCALING: choose an appropriate weight to do unbroken reps or big sets.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.

Optional Accessory Work
GUNS & GUTS FINISHER
3 SETS TO FAILURE
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-No Rest b/t Movements. Rest as Needed b/t Sets-

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 16, 2019

Give

Inspiration
JOIN US TO SUPPORT ANAHOLA

THE ULTIMATE HAWAIIAN TRAIL RUN AND THE KEALA FOUNDATION ARE RAISING FUNDS TO SUPPORT THE COMMUNITY OF ANAHOLA. THE COMMUNITY IS BEAUTIFUL, AN ANCIENT HAWAIIAN FISHING VILLAGE. BUT IS SUFFERING UNDER THE WEIGHT OF DRUG AND ALCOHOL ADDICTION AND THE PREVALENCE OF SUICIDE.

DONATE TO HELP US BUILD A HEALTHY COMMUNITY, OFFER FREE PROGRAMS LIKE CROSSFIT AND JIU JITSU TO KIDS AND THEIR FAMILIES, PROVIDE TRANSPORTATION, FOOD, AND MENTORSHIP TO THE COMMUNITY.

http://www.ultimatehawaiiantrailrun.com

Warm-up
Warm-up
I. AMRAP x 8 MINUTES
10 V-Ups
8 Air Squats
6 Push Press w/ empty barbell
4 Sumo Squats w/ empty barbell

II. Toes to Bar Progression: (progress as far as you can)
12 Strict Knee Tuck
10 Kipping knees to waist
8 Knees to chest
6 "Toes to Something"
4 Knees to elbow
2 TTB

Weightlifting
Back Squat (20 min to build to heavy 2 rep)
BACK SQUAT SUGGESTED BUILDING GUIDE…
0:00-2:00 5 Empty Barbell Tempo (3111)
2:00-4:00 5 Very Light Tempo (3111)
4:00-6:00 5 Light (3111)
6:00-10:00 3 Moderate (3111)
10:00-12:00 3 Moderate – Heavy
12:00-15:00 2 Heavy
15:00-18:00 2 Heavier
18:00-20:00 Possible 2RM or Deload…

Metcon
Metcon (AMRAP – Reps)
"GIVE"
AMRAP x 12 MINUTES
3,6,9,12…
Strict Knee Tucks or "Toes to Something"
Thruster (65/45)
Box Jump/Step-up (24/20)

SCALING:
TTB – Strict knees to waist, kipping knees to waist/chest/elbow are all appropriate modifications for TTB. If you cannot hang from the bar, Tuck- Ups or V-Ups may be used instead.
THRUSTER – If a barbell is uncomfortable, use a pair of DB’s.
BOX JUMP – Step ups are a suitable modification today to keep you moving.
Metcon (AMRAP – Reps)
"GIVE"
AMRAP x 12 MINUTES
3,6,9,12…
Toe to Bar
Thruster (95/65)
Box Jump (24/20)

SCALING:
TTB – Strict knees to waist, kipping knees to waist/chest/elbow are all appropriate modifications for TTB. If you cannot hang from the bar, Tuck- Ups or V-Ups may be used instead.
THRUSTER – If a barbell is uncomfortable, use a pair of DB’s.
BOX JUMP – Step ups are a suitable modification today to keep you moving.

Optional Accessory Work
3 ROUNDS FOR QUALITY:
:30 second parallel GHD Supine Hold (face up)
:30 second parallel GHD Prone Hold (face down)

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 15, 2019

Muscle Bike

Inspiration
"Don’t wish it were easier, wish you were better. Don’t wish for less problems, wish for more skills."
-Jim Rohn

Warm-up
Warm-up
I. 2 ROUNDS FOR QUALITY
10 Bootstraps
10 T-Push Ups
10 Barbell Good Mornings
10 Push Up to Down Dog
10 Barbell RDL

II. 2 ROUNDS
RING DIP PROGRESSION w partner if needed
:10-20 Ring Support (Top)
:10-20 Ring Support (Bottom)
:10-20 Tempo Ring Eccentric Dips (3111) (3 sec down, 1 sec hold at bottom, 1 sec up, 1 sec pause at top)

III. Strength/Skill
Build to Workout Weight for Deadlift

Metcon
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Max Deadlifts (185/125)
1:00 Max Cal Bike
1:00 Max Ring Dips

SCALING:
Today’s workout is a high octane grind. We are looking at a heavy barbell that can be managed with sets of 2-3 reps throughout the minute. Form should not be compromised for the sake of reps today or ever. Fire-breathers are shooting for 10+ Deadlifts, 15/12 Cal Bike, and 12+ Ring Dips every round. This is definitely a challenge to reach, so set the pace early and stay consistent!

RING DIPS – modify the ring dip as needed (matador > box dips > db strict press)
DEADLIFTS – scale the weight to a load you can typically get 8-12 reps of within the minute. if you can get more than that the bar is probably too light (as long as form is there).
CAL BIKE – sub to row or ski if all bikes are taken.

Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Max Deadlifts (275/185)
1:00 Max Cal Bike
1:00 Max Ring Dips

SCALING:
Today’s workout is a high octane grind. We are looking at a heavy barbell that can be managed with sets of 2-3 reps throughout the minute. Form should not be compromised for the sake of reps today or ever. Fire-breathers are shooting for 10+
Deadlifts, 15/12 Cal Bike, and 12+ Ring Dips every round. This is definitely a challenge to reach, so set the pace early and stay consistent!

RING DIPS – modify the ring dip as needed (matador > box dips > db strict press)
DEADLIFTS – scale the weight to a load you can typically get 8-12 reps of within the minute. if you can get more than that the bar is probably too light (as long as form is there).
CAL BIKE – sub to row or ski if all bikes are taken.

Cool Down
GROUP MOBILITY:
1:00 Pigeon (L)
1:00 Single Leg Forward Fold (L)
1:00 Pigeon (R)
1:00 Single Leg Forward Fold (L)
2:00 Puppy Pose
2:00 Frog Stretch
2:00 Rebound

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 13, 2019

Steely Nerves

Warm-up
Warm-up
I. Complex Run w Medball

II. 1 Round
10 Medball Chest Toss
10 Medball Overhead Toss
10/10 Side Rotation Throws
10 Wallball Tosses

Metcon
Metcon (Time)
PARTNER WORKOUT
TEAMS OF 2

FOR TIME
400m Partner Med. Ball Run 20/14
100 Wall Balls 20/14
400m Partner Med. Ball Run 20/14
80 Box Overs 20/14
400m Partner Med. Ball Run 20/14
60 Burpees
400m Partner Med. Ball Run 20/14

*P1 works while P2 rests. Athletes alternate every 200m for the runs. All other work can be split up between the partners.

CrossFit WOD, April 12, 2019

Castlevania

Inspiration
Feel like your nutrition is in a rut? Try this Friday, Saturday, and Sunday, as these are typically the days we "cheat" or go off the wagon. Keep it simple!
1. Don’t drink calories.
2. Have at least 2 cups of veggies at each meal.
3. Eat protein at each meal.

Warm-up
Warm-up
I. Tabata
R1: Single Unders
R2/R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5/R6: Single, Single, Double
R7/R8: Double Under Attempts
*if proficient at DU attempt Triple Unders R7/R8

II. 3 Rounds
5/5 Single Arm RKBS
5 Pushups/Dive Bomber Pushups/HSPU

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Alternating Single Unders
15 Russian KB Swings (53/35)
30 Alternating Single Unders
15 Push-ups

SCALING
Alternating Single Unders/Double Unders — modify to a number you can get unbroken or in 1-2 sets.

Russian KB Swings — Scale the weight down to something you can perform 15 reps unbroken for at least 3 rounds.

Push-ups — NOT HRPU today. scale to rig push-ups if needed. If the volume is too high scale the reps down to something you can get as close to unbroken early on.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Double Unders
15 Russian KB Swings (70/35)
30 Double Unders
15 Push-ups

SCALING
Alternating Single Unders/Double Unders — modify to a number you can get unbroken or in 1-2 sets.

Russian KB Swings — Scale the weight down to something you can perform 15 reps unbroken for at least 3 rounds.

Push-ups — NOT HRPU today. scale to rig push-ups if needed. If the volume is too high scale the reps down to something you can get as close to unbroken early on.

Optional Accessory Work
GUNS & GUTS FINISHER
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls* (30/20)
V-Ups
*Both arms at same time

CrossFit WOD, April 10, 2019

California Love

Inspiration
"Our anxiety does not come from thinking about the future, but from wanting to control it."
-Kahlil Gibran

Warm-up
Warm-up
I. 6 minute EMOM
minute 1: 3-5 Sprawls
minute 2: 3-5 Slow Air Squats w 3 sec pause in bottom

II. Clean and Jerk drills:
5/3 High Hang Muscle Cleans
5/3 Strict Press
5/3 Hang Power Cleans
4/2 Below the Knee Power Clean
4/2 Push Press
3/2 Below the Knee Power Clean
3/2 Push Jerk
3/2 Power Clean
3/2 Thrusters
*5/3 = 5 reps performed with Coaches call, then 3 reps performed on your own

III. ON A 10:00 RUNNING CLOCK…
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 20-30% heavier than workout weight

Metcon
Metcon (Time)
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Scaling: decrease the load so you are able to maintain fast singles. may modify to power clean and jerk if needed. scale the amount of burpees so you can complete the set within :20 seconds.
California Love (Time)
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Scaling: decrease the load so you are able to maintain fast singles. may modify to power clean and jerk if needed. scale the amount of burpees so you can complete the set within :20 seconds.

Optional Accessory Work

Cool Down
5:00 Foam Rolling
*Focus on quads and hips