April 2016
Sat April 30, 2016
A. Complete below workout in 2 heats, with first heat judging athletes in second heat, and then switch roles, and the athletes from the first heat will judge the second heat. Judges responsible to enforce movement standards and mark down reps for each movement.
“Fight Gone Bad” – 1 min at each station for MAX REPS:
Wall-Balls (20/14# to 10/9 ft)
SDHP (75/55)
Box Jumps (24/20’’)
Push Press (75/55)
Row Calories
Rest 1 min
Fri April 29, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
3. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
4. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
5. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Thrusters (from ground) – Work up to heavy triple
B. 8 sets of increasing weight, up to challenging load for final set:
2 Front Squats + 1 Jerk
C. “Fran” – Reps 21-15-9 For Time (7 min time cap):
Thrusters (95/65)
Pull-ups
***Scale to movements in which you can complete the 21 round unbroken. The goal is that this workout is a SPRINT, which is why there is a 7-min cap on the workout.
Thur April 28. 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. 3 Rounds:
200m Farmer’s Carry (53/35# KB in each hand)
15 Abmat Sit-ups (ADV: 10 GHD)
50 Double-unders (100 singles)
15 Abmat Sit-ups (ADV: 10 GHD)
50 Double-unders (100 singles)
Rest exactly 5 min
(If you finish at 13:38, you start part B at 18:38)
B. 3 Rounds:
Run 400m
10 Renegade Rows RIGHT Arm (35/20# DB’s)
10 Renegade Rows LEFT Arm (35/20# DB’s)
10 reps of complex, where ONE REP = Reverse Burpee + Kick up into Free Handstand x 1 second
Score is TOTAL TIME of part A and part B, INCLUDING the 5 minute rest period
Cleans
A. In 10 Minutes - Warm-up and practice the “pull-under” portion of the movement with:
https://www.youtube.com/watch?v=W0gLZfCnemI
Hang DB Squat Cleans – Work up to challenging set of 5 reps
(Remember that the “Shrug” initiates the pull UNDER, and that it’s NOT part of creating power. ***The Dumbbell Hang Clean is a great movement to teach this portion of the movement
B. In 15 Minutes - Move on to the Barbell, and perform complex of:
Low Hang Power Clean (just ABOVE knee) + Squat Clean BKN (Below Knee)
Work up to challenging weight for 2-rep complex
***Focus on perfecting the sweep of the barbell into the body before extension
***Also work on the “Re-hook” of the barbell as you transition from one rep into the next
C. EMOM x 10 Minutes – 1 rep of Complex from part B, with 75-80% of TOP WEIGHT
The goal of the EMOM is for EVERY REP to be perfect. If it is not perfect, use the rest time to assess what went wrong and how to correct errors.
Each minute should involve some form of self-discovery, as you learn to maneuver the bar around your body and hit all the proper positions along the way.
Wed April 27, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 5 sets each:
Deadlifts – 5x5 (increasing weight)
Bench Press – 5x5 (increasing weight)
B. AMRAP 7 min:
10 Push-ups
10 KBS (53/35)
10 Box Jump overs (24/20’’)
Rest 3 min (till 10:00)
C. AMRAP 7 min:
10 Jumping Air Squats (ADV: 10 Alternating Pistols)
2 Wall-Climbs (ADV: 3 Ring Muscle-ups)
***Score is TOTAL REPS of part B and part C added together
Tue April 26, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. EMOM x 12 min (alternating):
5 Hang Power Cleans @ 65-70% max
5 Push Jerks / Push Press
Rest 4 min (till 16:00)
B. EMOM x 12 min (alternating):
Burpees x 8-10 reps
Wall-Balls x 8-10 reps (ADV: 30/20# WB)
Rest 4 min (till 32:00)
C. AMRAP 8 min:
40 TTB / KTE
40 Kipping HSPU
Mon April 25, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. 3-Position Snatch (High Hang, Low Hang, Below Knee)
10 min to work to heavy weight
(scale as 3-position POWER snatch if needed)
B. EMOM x 15 min (alternating movements):
Min 1: 3-Position Snatch @ 75-80% of weight from part A
Min 2: Strict Pull-ups (choose number unbroken)
Min 3: Strict Dips / Push-ups (choose number unbroken)
C. AMRAP 7 min:
9 Back Squats (from ground - 95/65, ADV 135/95)
9 Pull-ups (ADV: 4 PU + 3 CTB PU + 2 Bar MU)
Sat April 23, 2016
A. Practice “Knee jumps” and find highest height to land successful rep
B. Run 1 mile FOR TIME
Option #1 (mile loop)
Start at SDA front door on Garnet side. Run up Garnet to Fanuel. Over to Hornblend. Down Hornblend to Bayard. And then right on Bayard to Garnet and back up Garnet to SDA front door
Option #2 – Run 400m loop x 4
Rest as needed (approx. 10 minutes)
C. 50 Burpee Box Jumps FOR TIME (24/20’’)
***Stand up all the way on each Box Jump
Fri April 22, 2016
A. Work to challenging weight for complex:
1 Clean Pull
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Scaling:
1 Hang Clean Pull
1 Hang POWER clean + 1 Front Squat
1 Hang SQUAT clean
B. Alternate Movements x 4 sets each:
Front Squats – 75% x 3, 81% x 3, 84% x 3, 87% x 3
Snatch-Grip Bent-Over Row – 4 sets of 12-15 reps @ 65% snatch
***Other than grip-width, nothing else changes from standard BO BB Row form
C. EMOM x 8 min for MAX REPS:
The top of every minute starts with 5 Thrusters (95/65, ADV 135/95)
In remaining time in minute, accumulate MAX REPS of:
Toes to Bar / Knees to Elbows (ADV Ring Muscle-ups)
Score is TOTAL REPS of TTB/KTE or Muscle-ups
Thur April 20, 2016
Bring a friend and "Try For Free" on Thursdays! Any of the classes offered at:
7am
11am
4pm
5pm
For Time:
(Run 1600m / Run 1200m / Run 800m / Run 400m) OR (Row 2000/1500/1000/500)
40 KBS / 30 KBS / 20 KBS / 10 KBS
40 Box Jumps / 30 BJ / 20 BJ / 10 BJ
RX:
KBS (53/35)
Box Jumps (24/20’’)
***For each lift “From Rack” in parts A and B, drop bar and clean back up on each rep. This will keep you from having to lower down heavy weight, and also simultaneously get some additional practice on cleans while warming up the pull from the ground.
On a 36 minute “Running Clock” complete the following:
A. From Rack - 14 minutes to work up to a heavy weight for:
1 Snatch-Grip Jerk (behind head) + 2 OHS
B. From Rack - 12 minutes to work up to a heavy weight for:
2 Front Squats + 1 Jerk
C. From Ground – 10 minutes to work up to a heavy weight for DB Snatch complex:
1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
***Complete all 3 reps with ONE ARM then switch and do the opposite arm
***DO NOT drop dumbbells. Lower down under control on each rep
Wed April 20, 2016
A. Alternate movements x 4 sets each:
Weighted Hip Extensions x Reps 15-12-10-8 (increasing load)
Weighted Hanging Knee Raises (hold DB between feet) x Reps 15-12-10-8 (increasing load)
B. 3 Rounds – 1 minute at each stations (Fight Gone Bad Style) for MAX TOTAL REPS:
Dips (scale to Push-ups)
Row / Assault Calories
KB Hang Power Snatches (53/35) – Alternate arms every 10 reps
30 seconds of Double-unders (rest remaining 30 seconds)
(Burpee + Reverse Burpee) = 1 rep (ADV Burpee Bar pullover/rollover)
Rest 1 min