1 Feb 2016

Warm Up: (15 mins)
Dynamics
Mobility
Run prep

WORK: (21 mins)
10 min tempo row, change tempo every 2 mins for max metres while trying to maintain same pace each round:
SPM:  18/22/26/30/18

REST 1 MIN, then 10 MIN EMOM:

5 shuttle runs (redline to rig) (t & b = 1)

OPEN GYM:  20 MINS
Spend 20 mins working on a skill / progression work or lift as follows:

Pull Up:
2 x 5 negatives
3 x 10 Strict banded
2 x 5 low bar
2 x 5 inverted rows

HSPU:  Pick 1,2, or 3 depending on where you are in your handstand ability.  Note:  If you have not met your standards for the second level of HS work (pike position push ups), you are not cleared to work #3 (see instagram video posted to SHOPGYM group on FB)

Level 1. Hollow Body Plank Shoulder Taps- Hand placement should be shoulder width with shoulders stacked directly over the elbow and wrist with fingers spread wide and middle finger pointed forward. Maintain a proper hollow position throughout while pressing away from the floor through the palms and protracting the shoulder blades, tucking the ribs, pulling belly button to spine, tucking the pelvis, engaging the glutes and legs, and squeezing the heels together. From there keep hips and shoulders squared to floor and maintain a neutral spine. Then you're ready to tap your shoulders!

Level 2. Pike Shoulder Taps- Aim to hit a stacked position with hips over shoulders, elbows, and wrists. You may have a slight bend at the knee if there is tightness though the posterior chain. Shoulders press into the shoulders while you actively push away from the floor while tapping your shoulders!

Level 3. Inverted Hollow Body Shoulder Taps- Proper stacked position and overhead mobility is crucial for this progression. Stay tight while applying all of the above to begin tapping shoulders!

Level 2/3:  Power Monkey hs work with bands
Level 1:  Handstand walkouts from standing position to plank and back

Muscle Up:
2 x 5 Ring to chest pulls
3 x 3 banded seated transitions
3 x 3 Russian dips

Snatch:
From hang position, rest 1-2 minutes between each set, focus on setup (feet, knees, chest/shoulders tight and over the bar), hip extension (standing up tall), and fast transition

2 x 6 pulls
2 x 6 pull/muscle snatch with hold on toes at finish (so one set is pull-muscle-pull-muscle-pull-muscle)
2 x 6 OHS

29 Jan 2016

Warm Up & Mobility:  Athlete's choice *Prep depends on skill work*

GYMNASTICS SKILLS/STANDARDS RETEST DAY

We will spend the entire class retesting the gymnastics standards board, so warm up appropriately and tackle some of the items on the whiteboard that you were unable to complete the last time we tested.

28 Jan 2016

Warm Up:
Upper body & lower body lift prep

Front squat skill transfer exercises

Mobility:  shoulders/lats/wrist/pecs/t-spine
Work for flexibility in front rack position

Review:  Front Squats

Front squats 4 x 4 (3-4 mins rest btwn sets) at heaviest weight

Review:  Overhead squat

WOD:
10-20-30-20-10
Overhead Squat 45/35
Row cals

SILVERS:
Same class structure as regular class including lift
Modify/scale appropriately

27 Jan 2016

Warm Up: 15 mins
Row 600 m with pace change every 200m: 20-24-30

Mobility

SKILL WORK:  25 - 30 mins
Pick a gymnastic skill or two on your goal list and work progressions/sets

WORK:
12 MIN EMOM
5 Plank Row Pushup (1/2 manmaker, without the squat clean/press portion)
5 Deadbug Crunch
2 shuttle lengths (3 mat length or 18'each length)

26 Jan 2016

Warm Up:
Mobility (5 mins)
Dynamics (5 mins)
Shoulder theraband activation

Review:
Air Squat
Push Up
Pull Up

WOD:
For time:
100 DU
5 Rnds Cindy
80 DU
4 rnds Cindy
60 DU
3 rnds Cindy
40 DU
2 rnds Cindy
20 DU
1 rnd Cindy

Rx2:  Pull Up mod

Rx3:  Pull Up & Push Up mod, DU mod:  line hopovers L & R=1 rep

SILVERS:
Strength:  Pull UP

WOD:
100 Line hopovers
5 Rnds Cindy (mod appropriately)
50 Line Hopovers
3 rnds Cindy
20 Line Hopovers
1 rnd Cindy

25 Jan 2016

Warm up: (10-12 mins)
Mobility
Upper & lower body lift prep
Practice torso position against wall for bench prep

Review bench press and back squats (5 mins)

(12 min)
Bench Press 5 x 5 @ heaviest weight with 2 mins rest

(14 mins)
Back Squat 4 x 4 @ heaviest weight with 3 mins rest

Review: (6-7 mins)
KB Deadlift
KB Sumo Deadlift High Pull
KB Swing (Russian)

Wod: (11 mins)
3 rnds for max reps:
1 min kb dl
1 min kb sdhp
1 min kbs russian
1 min rest

22 Jan 2016

Warm up:
Mobility 10 mins target areas/movements that have been problematic
10 mins Dynamic warm up (include inchworm/bearcrawl/walking lunge open to side angle)
Gymnastics skill work:
Pick one skill and work progressions (10 mins)

Wod: 10 min max m row
Alternate pace every two minutes 22/26/22/26/22

Cool down: tabata yoga holds
Alt garland pose and downward facing dog

21 Jan 2016

Warm Up:
Mobility
Upper body lift prep

Dowel - Review press
Set up/neutral spine/lockout position

Press 5-5-5 @ heaviest weight 3 mins rest btwn sets

WOD:
Death by Hang Cleans (full squat)  115/75
+2 each round
Start at 2 reps
REST 2 MINS
Death by burpees
Plus 1 rep each round

SILVERS:
Front Squat 5-5-5

WOD:
Death by Burpees
Plus one each round

REST 2 MINS

2 MINS MAX REPS Skipping

20 Jan 2016

Warm Up:  (10 mins)
Lower body lift prep
Mobility

10 rnds:  5 sec bottom of squat, 10 sec rest

Review back squat

Back Squat 4 x 4 @ heaviest weight possible

WOD:  12 MIN EMOM

1 Thruster (65/95)
2 Pull Ups
3 short shuttles (3 mat length each way/18 ft)

Rx2:
Dumbbell thruster
Push Up
Shuttles

Rx3:
Dumbbell thruster
Burpee
Shuttles

19 Jan 2016

Warm Up: 10 MINS
Mobility
Shoulder activation

REVIEW:  with a dowel (10 MINS)
Deadlift - set up/pull/descent path
HPCL:  set up/pull/transition/catch
Push Jerk:  set up/neutral spine check/dip {chest up}/receive & finish

Set up bars

WOD:
3 Rounds for time:

1000m Row
3 rnds of DT:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Rx2:  125/85
Rx3:  115/75

Any other mods, use kb for deadlifts/db for HPCL and PJ's

Total reps for this workout is 3000m row and 9 rounds of DT
**CAP at 35:00 MINS so scale appropriately**

SILVERS:
Spend 15 mins with dowels reviewing mvmts

WOD:
1000m row, then 3 rounds of :
12 Deadlifts 45/35
9  Hang clean pulls 45/35
6 Push Press 45/35

18 Jan 2016

Warm up:
Dynamics
High knee
Tiny bunny hops
Ankle flexion walks
Ankle alphabet each leg

3 x 10
Calf raises
Calf stretch against wall or pole
Runners stretch
Pigeon

Shoulder activation exercises

10!1
CTB Pull Up
Box Jump (30/24)
GHD Sit up (use tire or crappy medballs)
*if you are not rxing this wod, you will do regular situps)

Rx2:
Pull Up
Sit up

Rx3:
Ring Row
Box Jump 24/20
Sit Up

15 Jan 2016

Warm Up:
Lower and upper body lift prep

On wall, on coaches count work on setting the torso properly for bench press, ie neutral spine touching the wall from shoulder to tailbone, coach will check for gaps

10 x 5 sec bottom squat position, 10 sec rest

Back Squat  4 x 4
At heaviest weight possible, complete 4 sets of back squats with a minimum of 3 mins rest btwn sets

Bench Press 5 x 5
At heaviest weight possible, complete 4 sets of bench press with a minimum of 3 mins rest btwn sets

14 Jan 2016

Warm Up:
Upper body lift prep (7 mins)
Mobility (10 mins)

SKILL:  Turkish Get Ups (10 mins)
With a light weight, work up in weight each set
3-2-1 Each arm

Borrowed from CF Corydon:

Complete for time:
20 cal row
30 Jumping pull ups
40 burpees
50 wallballs 20/14 to 10/9
60 cal row

Rx2:  Jumping pull ups off plates
Rx3:  Ring Rows

SILVERS:
Strength:  Pull Up progressions

WOD:
20 cal row
20 Hollow body extensions (on floor)
20 burpees
20 Wall balls
40 cal row

13 Jan 2016

Warm Up: 7 mins
Lower body lift prep
10 rnds 5 sec bottom of squat 10 sec rest, form check

REVIEW:  FRONT SQUAT 5 mins

Set Up:  Feet/torso
Elbow position:  using a dowel you will go from dowels down at waist up to rack position and reset on coaches mark, coach to ensure upright torso position and higher than you think necessary elbows
Bottom position:  Feet/knees/chest/elbows

Front Squat:  20 mins
4 x 4 @ heaviest weight possible , 2 min rest btwn sets

Review Hang Power Clean 5 mins
Set up/pull/receive position

WOD:  20 mins
EMOM
ODD:  5 Hang Power Clean Rx: 135/95  Rx2: 115/75  Rx3: Dumbbells
            5 Over barbell burpee (start with burpee)
EVEN:  50 DU  Rx2:  30 DU   Rx3:  Attempts

Your score will be the number of missed rounds where you did not complete all of your work so scale appropriately!

12 Jan 2016

Warm Up:
Mobility 5 mins

DYNAMIC:  (10 Mins)

1 length each:
Bear crawl
crabwalk
Inch worm

Wall slides (standing)
Bow and arrow stretch (lying down)
T's Y's I's (3 x 10)

WOD: (25-30 mins)

A) 5-3-1                  Rx2:                 Rx3:
Rope Climbs        Rope Climb       Weighted Pull Downs
Muscle Ups          Ring Dips          Box dips or negatives

Rest until 10:00 min mark

B) 15-12-9        
Thrusters (95/65)     Same               DB Thrusters
Pull Ups CTB           Pull Ups         Ring Rows

Rest until 20:00 mark

C) 21-15-9
HSPU                     Push Ups         Any Push up mod
Wall Balls                 Same             Any other weight
(20/14)

SILVERS:
A and B with appropriate mods (Rx3)

11 Jan 2016

Warm Up:  Split into 2 grps, grp 1 will start immediately on the rower

Mobility (5 Mins)
10 laps around gym, every lap stop and do 10 air squats

Skill Work:  3 sets max hold flex arm hang, chin up grip
OPEN GYM:  Gymnastic skill only, no lifts

WOD:
Row 2000 m total with rate changes every 500 m:
22 spm (strokes per minute)
26 spm
22 spm
26 spm

Working on pace/tempo

7 Jan 2016

Warm Up: (15 mins)
MOBILITY
Dynamics 1 t&b each
High Knees
Kickbacks
Walking lunge open to side angle

2 sets each:
10 Good mornings
10 each leg RDL leg swings
10 wall slides (standing)
10 per arm dynamic snatch with band

REVIEW:  Power Snatch  (20 mins work technique)
1)  Set up:  feet shoulder width/knees out/core tight/retract shoulders/head up
2)  Pull:  Long body/scarecrow arms/bar path (keep it close)
3)  Finish:  Snap!  Quick turnover/catch where you pull to (not a full squat)/sit back in receive

Bar warm up:  Pull/Muscle/Dynamic 3x2

10 MIN AMRAP

10 Power Snatch (95/65)
15 Cal Row

Rx2:  (75/55) from Hang or floor
Rx3:  Bar only or dowel from hang

SILVERS:
OHS 3 x 5

WOD:
Same as above with:
Dowels
Replace power snatch with dowel muscle snatch
Focus on long body up on tiptoes/bar path (keep it close!)

6 Jan 2016

Warm Up:
Lower body lift prep
3 rnds:
10 Good Mornings
10 Single Leg Rdl w kettlebell
10 Cossack squat

Review:  Deadlift w dowels
Set up
Pull to knees
Full Pull
Descent

WOD:  CHRISTINE  Compare to Sept 2, 2015
3 rnds
500m ROW
12 Deadlifts @ BW
21 Box Jumps 20'

Rx2: 90%

Mod:  KB deadlifts

5 Jan 2016

Warm Up:
Dynamic warm up, 1 t & b of each:
High Knees skip
Walking lunge open to side angle
Grapevine
Forward crabwalk one way, backward crabwalk back

WOD:
For time:
Row, 1000 m
30 Handstand Push Ups
Row, 1000 m

Rx2:  Push Ups
Rx3:  Any push up mod

Cash Out:
Pick one gymnastic skill and work progression for remainder of class

SILVERS:
Deadlift 5 x 5

WOD:
For time:
1000m row
30 ring rows
1000m row

4 Jan 2016

Warm Up:
Mobility (5 mins)
1 x 10 Good Mornings
1 x 10 Back to wall Press (no load)
*this will be done similar to a standing wall slide, focus is setting spine in neutral and keeping it there while pressing up, focus on spine touching wall through whole movement from tailbone to shoulder blades*

Dowel warm Up: (10 Mins)

Press:  On coaches mark
Set up position:  Neutral spine, feet, tight core
Press:  Bar path straight, maintain neutral spine

Deadlift: On coaches mark
Review set up
1 x 10 pull to knees and reset
1 x 10 pull to extension and reset
1 x 10 full movement, focus on proper descent

Back Squat:  On coaches mark
Review set up
10 x 5 seconds in bottom position 10 sec rest
Time will be used to fix bottom position, keying chest up, knees out, and fixing any butt winking

WOD:  45 MINS
CROSSFIT TOTAL  Compare to Mar 4, 2013

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three (even though you are only doing one rep). The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out - you shouldn't feel like you have anything left in the tank after this.

Post the total weight for all three lifts.