Day 5 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat with Belt (10-10-5-3-3-3-1-1)

  

C. Strength

Deadlift - Triples up to today's Heavy Single

  

D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)

10 Burpees

Day 24

1. Dynamic Warm-up

A1. Mountain Climber Hip Flexor Stretch with Reach x 4 (each side)
A2. Push-up x 8
A3. Elbow Plank T-Rotation x 4 (each side)
A4. Single Leg RDL x 8 (each side)

2. Circuit 1

Three rounds of,

A1. DB Swing Lunge x 8 (each side)
A2. Single Arm Cable Row w/ twist x 12 (each side)
A3. Plyometric Push-up x 6

rest 75s between rounds

3. Circuit 2

Three rounds of,

A1. Russian KB Swing x 12 
A2. DB Military Press x 8
A3. Paloff Press x 30s (each side)

rest 75s between rounds

4. Finisher

Squat/ Push-up Ladder

1-10

Air Squat
Push-up

Day 28

A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%

Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run

10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

Off Season: Day 77 (Active Recovery)

GCMC: Fight To Live Well 

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join in on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Active Recovery: No Time element

3 Rounds of:

50 Calorie Row

30 Lunges

30 Push-Ups

30 Abmats

30 Air Squats

B.) Mobility

Super Groin

Hamstrings

Pigeon Stretch

Shoulders

Off Season: Day 17

A.) Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean

(rest 10 seconds between doubles)
Rest as needed between sets

B.) Four sets of: Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.) Complete as many reps and rounds as possible in 6 minutes of:

275/185 lb Deadlift x 6 reps

30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

D.) Complete as many rounds and reps as possible in 6 minutes of:

10 GHD Sit-Ups

10 Walking Lunges with 55/35 lbs per hand

Off Season: Day 8

A.) Clean Complex: 

work up to a heavy set of: Squat Clean + Front Squat + Jerk

B.)  4 Rounds for time:

Max Rep Bench Press, bodyweight
20 Calorie Airdyne (Sub row)

C.) Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Push Press (95/65)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

D.) 5 Rounds (Quality)

15 GHD Sit-ups
Rest 1 minute between sets

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Get your groove on

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) EMOM for 7 min: Snatch

Snatch x 2

- Drop from the top and start your second rep within 5 seconds.

B.) 

EMOM for 7 min: 

Clean and Jerk Complex

1 Power Clean + 1 Pause Squat + 1 Jerk

- Pause for 3 seconds at the bottom of the front squat.

C.) Front Squat 

4 x 6 @ 70%

-Rest 75s between sets

D.) Accessory Work (Superset): 3 sets of

Front Rack KB Alternating Reverse Lunges x 8 (each leg)

Static Salute Plank Hold x 30 Seconds (per side)

(Video Demo shows alternating, hold the position for 30s per side)

___________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Raise The Bar.

Today's Article: Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12

Meathead Monday

We decided to go old school again today. We like to throw in a little bit of everything.  

Here you go:

Warm-up: 

20 Alternating Lunges

15 Air Squats

15 Push-ups

30 Lateral Jumps

30 Front-Back Jumps

Strength: Circuit 1 

20-15-12-10-5-8-16

Bench Press

Lat Pull-down

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 2

DB Incline Press 4 x 12-15

DB One Arm Row 4 x 10-12

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 3

Machine Fly's 4 x 10

Low Cable Row 4 x 10

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Note: Adhere to the rest periods as prescribed to keep the intensity of this workout where it needs to be.

Snatch Me Up Buttercup

Warm-up: 

4 Rounds

:15 Low jump (onto 45lb plate)

:15 Push-up

:15 AbMat Sit-ups

:15 Alternating lunge

Then

30 Air squat 

20 Hollow Rocks

30 Overhead PVC squats 

Then 

4 Rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Strength: Five sets of: Snatch (3-2-2-2-2)

(Rest as needed)

75% x 3 

80% x 2 

80% x 2

80% x 2 

80% x 2

MetCon (Time): 5 Rounds for time of,

7 Push Press (95/65)

14 Back Squats (95/65)

21 Double Unders

Sweat Equity

Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.

Barbell Gymnastics.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

10 DB Snatches (55/35)

-then-

Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 

- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8

-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 

- Women - 65-75 lbs. 

- Knee should gently kiss the mat on each lunge. 

- Rest exactly (3) minutes between complete rounds.

Just get it done.

Mobility: "Limber 11" 

(click to watch, he gives valuable instruction)

Warm-Up: 6 Rounds for time(s) of,

(1 min rest between rounds)

500m Row
50 Double Unders

-CONSISTENCY on the rows, they should all be within +/- 2-3 seconds of each other

Strength: Front Squat 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5

Set 2: 75% x 5

Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: 24-21-18-15-12-9-6-3

Front Rack Lunge (95/65)
Push Press (95/65)

Stop, Drop, and Roll.

Mobility: “Limber 11”

Lacrosse Ball (Glutes)

Lacrosse Ball (Calves)

Banded Hamstring floss (10 each leg)

Banded Hip Distraction x 30 seconds

Bent Knee Iron Cross (Knees together, palms down, head opposite) x 8 (each)

Rollover to V-Sit x 8

Fire Hydrants x 10 (Each)

Mountain Climbers x 10 (Each)

Kossack Squats (Side lunge) x 8 (Each)

Seated 90/90 Stretch x 30 Seconds

Couch Stretch x 30 Seconds

Front Squat (3-2-1-1-1-1-3)

(Rest 2-3 minutes between sets)

* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 3 reps @ 90%

MetCon (Time):

100 Barbell OH Walking Lunges (100/70)

*Each time the bar is dropped from OH lockout; you must do 30 Double Unders before continuing*

Midline (Circuit): 3 Rounds of,

*Not for time*

15 Abmat Situps
10 Barbell Rollouts
15 GHD sit-ups

“Individuals play the game, but teams beat the odds.” – Navy Seals