Sat May 14, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
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
No Named Workout this Saturday. We will back to them in the coming weeks, with the goal being to roll through the 8 workouts and see if there has been improvement in the last 2-3 months.
Instead, we will be doing a variation of “The Chief” today. Normally this workout is performed with 9 Air Squats (instead of the 15 Double-unders). If you would like to perform it with Air Squats, despite all the Front Squats in Friday’s program, you can opt to do it that way, as well.
AMRAP 3 min (rest 1 min) x 5 Rounds:
3 Power Cleans (135/95)
6 Push-ups
15 Double-unders / 30 single-unders
Fri May 13, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
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. Front Squat (from rack) - 15 minutes to find 1 RM
***Second in series of tests for the “Members Only PR Board.”
***Coaches, please record all numbers so I can tally up and create leaderboard
B. AMRAP 25 min:
RX Workout:
7 Front Squats from ground (135/95#)
7 Burpee Pull-ups
7 Kipping HSPU
ADV Workout:
7 Front Squats from ground (205/125#)
7 Ring Muscle-ups
7 Strict HSPU (head to ground)
Thur May 12, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
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. 5 Rounds:
40 seconds at each station (rest 20 seconds) for MAX REPS:
(25 minute total time, including rest)
Double-unders (scale to single-unders)
DB Hang Power Cleans (50/35 per hand)
Wall-Balls (20/14# to 10/9 ft)
TTB (scale to KTE)
Rest 1 min
Rest 5 min (till 30:00)
B. For Time:
Row 1000m / Run 800m / Assault Bike 1.5 miles
400m Farmers Carry (53/35 in each hand)
***The first few parts of the program today involve pulling weight from the “hip crease.” In this position, there should be very little if any forward torso lean. Dip the legs slightly, sit in the heels, use your lats to pull the bar into the hip crease, and initiate the rep from that position. This will feel extremely awkward at first, but working from this position will provide many technical advantages as it applies to the full lift.
A. Hip clean HIGH PULL - Work to challenging weight for 3 reps
B. Work to challenging weight for complex:
Hip clean HIGH PULL x 1 rep
Hip POWER CLEAN x 1 rep
Front Squat x 1 rep
C. Work to challenging weight for complex:
Hip Power Clean x 1 rep
Hip Squat Clean x 1 rep
D. Slowly work up in weight for a clean from the ground (this can be power or squat). Be deliberate, accurate and focused with your movement. Make sure to reinforce the muscle memory of the hip position that was practiced in parts A through C. Do not add additional weight at the expense of technique. Continue to institute the elements from above to create a muscle memory pattern of creating power from the hips.
Wed May 11, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
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. Alternate Movements x 4 sets each:
Deadlifts x 12-10-8-6 (increasing weight)
Bench Press x 12-10-8-6 (increasing weight)
B. 4 Rounds For Time (20 min cap):
Run 200m
21 Push-ups (ADV Ring Dips)
15 SDHP (75/55, ADV 95/65)
9 Overhead Lunge Steps (75/55, ADV 95/65)
