June 2016
Wed June 29, 2016
CASS CLASH THIS SATURDAY!
All athletes and judges please arrive at 8am for mandatory briefing and Q&A
The heat list with times and notes for the day are posted in the MEMBERS ONLY group on Facebook
A. Clean Pulls - Reps 5-4-3-2-1-1-1
(Increasing weight, all singles at same weight, approx. 95% of clean)
B. Work to challenging weight for Complex:
Muscle clean + Power Clean + Squat clean
Once you fail on the muscle clean, continue with:
Power Clean + Squat Clean
Once you fail on the power clean, continue with:
Squat clean (no misses)
C. AMRAP 8 min:
***Note, if you are doing Cass Clash, I would recommend
scaling deadlift weight down a bit more
6 Deadlifts (60-65% max)
12 Pistols (scale: Split Squats or Pole Pistols)
18 Abmat Sit-ups (ADV 12 GHD)
Tue June 28, 2016
Cass Clash partner competition this Saturday, July 2nd.
All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have.
Then you will have a few minutes to warm-up before the first heat starts at 9am
We will be providing more details on heats later this week
The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice or EMOM x 5 minutes
B. Strict Pull-ups or Ring Rows
EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping)
EMOM x 8 min (choose number to complete unbroken each minute)
C. AMRAP 25 min:
Run 200m / Row 250m
9 HSPU (3 Strict + 6 Kipping)
12 Pull-ups (ADV 2 legless Rope Climbs)
15 Push-ups (ADV 15 Ring Dips)
Mon June 27, 2016
Cass Clash partner competition this Saturday, July 2nd.
All athletes, judges, and volunteers, please arrive NO LATER than 8am. We will have a workout brief and answer any questions you may have.
Then you will have a few minutes to warm-up before the first heat starts at 9am
We will be providing more details on heats later this week
The videos for movement standards and execution:
https://www.youtube.com/watch?v=Tsv-OhBtBlc&list=PLKYZYuxSMX2nZZf_0aDG40...
A. Work to challenging but smooth weight for complex:
1 Snatch Pull
1 Low Hang POWER Snatch (just above knee)
1 High Hang Squat Snatch (hip crease)
2 OHS
B. PAUSE Back Squat
(Take a full 1 second at the bottom, NO BOUNCE, then ascend)
Reps 4-2-2-2 (increasing weight each set)
C. 5 Rounds For Time (12 min cap):
4 Hang Squat Cleans (135/95, ADV 185/120)
6 Bar-Facing Burpees
8 TTB
Rest exactly 1 min
***Score is TOTAL TIME
Sat June 25, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. CF Mainsite Workout:
AMRAP 10 min:
50 Double-unders
10 Back Squats from ground (135/95)
Rest as needed
B. 2 Rounds:
Walking Lunge 50m (halfway up alley)
Run 350m
NO REST
2 Rounds:
25 Burpees (lateral over barbell)
25 SDHP (75/55#)
Fri June 24, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Alternate Movements x 5 sets each:
***Try to slightly increase difficulty on final set of 5 from last week’s number
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. 3 Rounds (10 min cap):
10 Push Jerks (110/75, ADV 155/105)
15 TTB
Rest till 10:00 min mark
2 Rounds (10 min cap):
24 Pull-ups (ADV 16 CTB Pull-ups + 8 Bar MU)
24 Wall-Balls (20/14# to 10/9 ft)
Rest till 20:00 mark
75 Push-ups For Time (5 min cap)
***Score is TOTAL REST ACCUMULATED OVER ALL THREE WORKOUTS
Example – Finish first workout at 6 min, Second Workout at 6 min, and third workout at 3 min. That means you accumulated 4+4+2 = 10 min of rest
Thur June 23, 2016
A. 3 Rounds for “quality”
20 Hollow Rocks
15 Hip Extensions
10 Hip Thrusts (add weight)
https://www.youtube.com/watch?v=sQcHgXOl9yo
B. Compete AGAINST your partner:
In 5 minutes:
one partner Rows or Assault Bike for Max CALORIES
one partner completes DB Snatches (alternating arms each rep)
Rest 3 min
Then switch roles for 5 minutes.
Your score is total calories + total reps of DB Snatches
REST 5 MINUTES
C. Compete AGAINST your partner:
In 3 minutes:
one partner completes max “30-foot shuttle Runs” (touch ground at turnaround)
one partner completes Abmat Sit-ups
Rest 2 min
Then switch roles for 3 minutes
Your score is total shuttle runs + total sit-ups
A. From Rack, work to challenging weight for complex:
1 Snatch Balance + 2 OHS
For complex (below) start by performing a number of sets/reps with an empty bar, getting a feel for the flow of the movements, and how each movement leads into the next one.
B. Work SLOWLY up to challenging weight for BIG SNATCH complex:
See Jenn Ryan Demo the big complex in video below. Note the deliberate and controlled focus she puts into each rep throughout...
https://www.youtube.com/watch?v=b7cf5xla8WM
Snatch Deadlift
Hang Snatch HIGH PULL
Snatch Grip RDL
Snatch-Grip Bent-over Row
Hang Power Snatch
Hang Squat snatch
2 Snatch Balance
2 OHS
C. Spend time on Squat Snatch reps from whatever position you feel you need the most work:
***Complete one rep at a time, focusing exclusively on proper positioning in each portion of the movement
Start position options:
High hang (hip)
Mid thigh
Below knee
Ground
Wed June 22, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Work to challenging weight for the day for complex:
1 Clean Pull
1 Clean HIGH Pull
1 Power Clean
1 Squat Clean
***Then drop weight to 80-85% of top weight, and perform 2 more sets of the complex
Scale as:
All movements performed from Hang position
B. 1&1/4 Front Squats – Work quickly up to challenging triple
***Try to hit it with same load used for the double, two weeks ago
C. AMRAP 14 min:
30 Burpee Box Jumps (24/20’’)
30 Deadlifts (135/95, ADV 175/115)
30 Pistols (alternating legs) (scale: split squats or pole pistol)
30 Hang Power Cleans (135/95, ADV 175/115)
30 Pistols (alternating legs)
30 Deadlifts (135/95, ADV 175/115)
30 Burpee Box Jumps (24/20’’)
Tue June 21, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Strict Chin-ups (underhand grip) or Ring Pull-ups – EMOM x 8 min
(choose number to complete each minute)
***If unable to perform, scale to “chin-over-bar hold + negative”
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
B. EMOM x 15 min (alternating movements):
Min 1: 5-8 reps Strict HSPU unbroken
Min 2: 5-10 reps Kipping/Butterfly Pull-ups (ADV 1 Legless Rope Climb)
Min 3: 5-8 High Jumps (attempt to touch a specific object/height with each jump)
***The higher/harder the jump, the lower the reps
C. AMRAP 10 min of Hero Workout “Nate”
2 Muscle-ups (scale: 2 Burpee Pull-ups)
4 Kipping HSPU
8 KBS (70/53#)
Mon June 20, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 3-Position Snatch – Now performed “top down” – Hang, Below knee, ground
(work to complete all three reps without dropping barbell)
Quickly work to challenging but smooth weight for the day
Then Drop weight to 80-85% of top weight and complete one more set of 3-pos snatch, working on reinforcing perfect movement patterns
Scale as:
3-Position Power Snatch + OHS after each rep
B. Back Squat “clusters” now as TWO SETS OF THREE to be performed as follows:
3 reps, rack bar, rest 10 seconds, 3 reps, rack bar, Rest 2 minutes
***So each “cluster” consists of SIX total reps
Complete 3-4 sets of increasing weight
***Make sure to go heavier than last week (up to 80-85%)
C. Complete AMRAP of each, as follows:
AMRAP 2 min – 30 OHS (95/65#) – Max Bar-facing Burpees in remaining time
Rest 3 min
AMRAP 2 min – 30 TTB – Max Double Unders in remaining time
Rest 3 min
AMRAP 2 min – 30 Wall-Balls (20/14#) – Max Power snatch (95/65# in remaining time)
***Score is TOTAL "MAX REPS" of each set added together
Sat June 18, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Thrusters (from rack) – Quickly work to challenging weight for 3 reps
B. Drop weight to 95/65 lbs as “RX” and complete “AMRAP 1 min” focusing on speed of reps, and trying to stay unbroken for the entire minute
C. Hero Workout “Tumilson” – 8 Rounds FOR TIME (20 min cap):
Run 200m
11 Burpee Deadlifts with KB’s or DB’s
Weight for Burpee DL = 53/35 if using KB’s, or 50/35 if using DB’s
Burpee-Deadlift = 1 pushup on KB's or DB's plus a deadlift