WOD

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19
Aug

Saturday August 20th

CrossFit

With a Partner, for time:
Run 1000m (together)
100 KB Lunges 70/53lbs (split)
100 KB Swings 70/53lbs (split)
50 Muscle Ups (split)
100 KB Swings 70/53lbs (split)
100 KB Lunges 70/53lbs (split)
Run 1000m (together)

32 minute cap

KB may be held anyhow on the lunging.

Feel: Gas/Muscle Overload
Pacing: Sustain

Bootcamp

18
Aug

Friday August 19th

CrossFit

WOD
For Time
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs

12 minute cap

Feel: Cardio/Gas
Pacing: Sustain

Rx Burpee: a “jump” is required on the burpee (Open standard).

Scaled Burpee: athletes may step over the bar in the burpee.

Scaled
For Time
40-30-20
Bar Facing Burpees
Wallballs 14/10lbs

STRENGTH
Bench Press
5-4-3-2-1
Rest 2:00 between sets

Start at 70% 1RM and add weight each set, ending at a heavy single.

Done AFTER the conditioning test.

Stimulus: Heavy
Rest: As Prescribed

17
Aug

Thursday August 18th

CrossFit

On a 25 Minute Clock:

5 Rounds
100 Double Unders
10 Snatches 135/95lbs

then, in the remaining time:
Find a 1RM Hang Squat Snatch

Feel: Gas
Pacing: Sustain

Barbell

16
Aug

Wednesday August 17th

CrossFit
SKILLZ
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans

Drop and reset between reps

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
AMRAP 12 Minutes with a partner:
10/8 Calorie Row, each
15/12 Calorie Row, each
20/16 Calorie Row, each
25/20 Calorie Row, each

When you each complete 25/20, go back to 10/8 and climb back up the ladder.

Feel: Cardio
Pacing: Reach

Barbell

15
Aug

Tuesday August 16th

CrossFit

SKILLZ
Movement Prep

Ring Dip
– 10 Push Ups
– 2x :10 Ring Support Hold
– 3-5 Ring Dip Negatives
– 1 set of Ring Dips

HSPU
– :20 HS Hold
– 3-5 HSPU Negatives
– 3-5 HSPU

WOD
Gymnastics Pressing Test: The Grind Side
AMRAP 16 Minutes, climbing the ladder
2 HSPU*
8 Box Jump Overs 24/20″
2 Ring Dips*
8 Box Jump Overs 24/20”
*Add 2 reps to the HSPU and Ring Dips per round. Box jump over reps do not change.
—-
Scaled Version
AMRAP 16 Minutes, climbing the ladder
2 DB Push Presses*
8 Box Jump Overs 24/20″
2 Push Ups*
8 Box Jump Overs 24/20”
*Add 2 reps to the Push Press and Push Ups per round. Box jump over reps do not change.

Stimulus: Stamina
Rest: As Needed

Bootcamp

Barbell

14
Aug

Monday August 15th

Our 2023 training season kicks of with Phase I where we resume our usual 7-week phase structure, with rotating foci over the course of the next 4 training phases. You can expect a test and re-test component to each training phase, and for each phase to build on the previous. Let’s go!

HIGH CNS LIFT
DEADLIFT
With a small twist! Instead of touch and go sets to improve our athlete’s 1RM, we will have athletes perform all lifts as “singles”, where they will need to reset between each lift. Athletes can also expect some capacity building skill work to round out this day each week.

SKILL LIFT
TEMPO PULL CLEAN
One of the most effective ways we found to improve the snatch is by slowing things way down by performing a “tempo” pull. This year, we’re doing the same with the clean to prepare for next Phase’s High CNS lift (the clean!)

GYMNASTICS/SKILL FOCUS
HSPU and Ring Dip
Carrying the momentum forward from our 12 week push/pull cycle, we are bringing back our pressing test “The Grind Side” and 5 weeks of practicing these two movements.

GPP/AUXILIARY
Strict Press and Bench Press
As a way to compliment the gymnastics work as well as build a foundation of strength for the rest of the season, we’ve got plenty of pressing coming your way!

IN-WOD LIFT FOCUS
SNATCH AND CARDIO DAYS
We will be incorporating the snatch into conditioning pieces on some weeks, while sticking with good old fashioned cardio in other weeks.

COMPETITOR EXTRA LIFT
BACK SQUAT
Various set/rep/stimuli utilizing the Back Squat!

CrossFit

Build to a Heavy Deadlift Single between 80-90%
then
3×5 @ 75-80% 1RM
Rest 3-4 minutes between sets

Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.

*All reps are performed as “singles” (see notes)

Stimulus: Heavy
Rest: 3-4 Minutes

Barbell

12
Aug

Saturday August 13th

CrossFit

6 Rounds For Time
With a Partner:

Partner A:
6 Overhead Squats 135/95
6 Front Squats 135/95
6 Back Squats 135/96

Partner B:
6 Burpee Box Jump Overs 24″/20″

Partner A does their work, Then Partner B does Theirs.

Then Partner A does B, after Partner B does A. That completes 1 rounds.

Bootcamp

18 Min AMRAP
5 Hang Snatchers Right Arm
20 Ft Walking DB Lunge
5 Hang Snatch Right Arm
20 Ft Walking DB Lunge

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