pat.burke

4/17/18

Welcome back and congrats to Nate and Emily on their new son Owen!

1. WOD, part 1 (30:00-42:00)
Every 1:30 seconds x 7 sets:
3 Position snatch

2. WOD, part 2 (47:00-57:00)
Squatty “Isabel”
For time:
30 Squat snatches (135lbs/95lbs)

L3 – 135/95
L2 – 115/75 (Regular Isabel)
L1 – 75/55 (Regular Isabel)

3. Cool Down (57:00-60:00)
1:00/side Couch stretch

COACH AND ATHLETE NOTES:
All about that snatch today! Focus on form during the EMOM, and the load you choose on Isabel should be moderate. You should be able to start with at least a set of 5-10 before taking a rest.

4/16/18

Scott bagging the ‘Big Big’ tire this weekend.

1. Strength
In 10 minutes, get 4-5 sets of 3 shoulder press. Build to 3RM

2. WOD (30:00-50:00)
Row 1000 meters
100 Double unders
50 Push press
100 Double unders

L3 – 1000m, 100 DUs, 50(95/65)
L2 – 1000m, 50, 50(75/55)
L1 – 750m, 100 singles, 35(45/35)

COACH AND ATHLETE NOTES:
We are going to challenge athletes today to try and finish this with a 2-break-max on each movement. So, if you can’t do 50 Push press at 95/65 in 2-3 sets, then scale until you can! We want to target ~10 minutes for this WOD an no more than 15.

4/14/18

1. Partner WOD (28:00-55:00)
As a team of 2, complete the following where one athlete moves as the other athlete rests:
150 Hang DB Power Snatch, alternating arms (55/35)
100 Burpee box jump overs (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

L3 – As written. For RX+ do MUs for the dips!

L2 – 150 DB Hang Power Snatch (45/30)
100 Burpee Box Jump Overs (20/16″)
75 Power Cleans (115/75)
50 Front Squats (115/75)
25 Ring Dips on low rings with legs straight and feet in front of body

L1 – 100 DB Hang Power Snatch (light Load)
75 Burpees over Barbell
50 Power Cleans (light load)
35 Front Squats (light Load)
25 Bench Dips

COACH AND ATHLETE NOTES:
This is a long partner workout with a mix of movement functions and moderate loaded movements. We haven’t done a true chipper in a while, so find a friend today and hit this with intensity! No set rules on individual reps, so switch as often as needed with your partner to get your numbers.

4/13/18

MBS CrossFit Hangar – CrossFit

COACH AND ATHLETE NOTES:
Our goal today is a sub-20-minute running test, followed by some upper body strength building. We know many of you will want to cherry-pick and skip today, but this type of training is critical to building fitness. Plus, summer is coming and we want to get you out in it!

Metcon (Time)

1. Workout

50-40-30-20-10 reps for time of:

Wall-ball shots

Sumo Deadlift High Pull

Feet anchored abmat situps

Rx – 20/14 lb. ball, 75/55 lb. bar

L2 – 14/10 lb. ball, 65/45 lb. bar

L1 – Start at 40 reps, 10/6 lb. ball, 45/35 lb. bar

4/12/18

Scott pushing the sled at Spartan training.

1. WOD (33:00-38:00)
For time:
5-4-3-2-1
Front squat
Rope climb
Box jump for 2x the reps

Flow is: 5 Front Squats, 5 Rope Climbs, 10 Box Jumps, 4 Front Squats, 4 Rope Climbs, 8 Box Jumps, etc.

L3 – 225/155, Rope-Climb, 36/30
L2 – 175/115, Rope-Holds, 30/24
L1 – 135/95, Rope-pulls, 24/20

2. Cool Down (53:00-60:00)
1) 2:00 Row, bike, jog, or jump rope easy
2) 1:00/side Couch stretch, elbow to foot

COACH AND ATHLETE NOTES:
This is intended to be a very heavy conditioning workout where the front squat load can be done unbroken but may be near a 5 rep max. The box jump height is very high, athletes should find a height the can be done with no more than 5-10 seconds rest between reps. The rope climbs may be the most time demanding element of the workout today, athletes should scale the volume of reps if rest periods get excessive. This workout should not exceed 15 minutes.

4/11/18

Metcon (Time)

1. WOD (30:00 – 50:00)
With a partner for quality and time:
10-9-8-7-6-5-4-3-2-1:
Dumbbell Shoulder Press
Bench Press
Hang Power Clean

L3 – 45/30 DB’s, 155/105 bar
L2 – 45/30 DB’s, 115/85 bar
L1 – 45/30 DB’s, 75/55 bar

2. Cooldown w/Grip * Tricep work (50:00 – 60:00)
3 Rounds NOT for time:
0:30 Bar hang (overhand grip with thumbs wrapped).
20 Band Tricep Pushdown

COACH AND ATHLETE NOTES:
Press, press and more press until it’s time to pull. Have fun with this pressing stamina workout that is intended to be in the 15:00 range with the sets unbroken. We are using a partner to assist with spotting bench if needed and because two bars are needed..And, to maintain our focus on quality movement.

4/10/18

MBS CrossFit Hangar – CrossFit

COACH AND ATHLETE NOTES:
This is a new skill for most athletes, so keep the weights low, focus on technique, and stay flexible with your coach on options.

Deadlift (5 sets of 3 on 3:00 interval at 3-4″ deficit)

Metcon (AMRAP – Reps)

2. Conditioning (49:00-53:00)

Tabata Jumping Lunges 8 x 20

*8 rounds of 0:20 of work followed by 0:10 of rest.

**Score is total reps completed

3. Cooldown (53:00 – 60:00)

2 Rounds

0:30/0:30 Side plank

10 Rollover V-sits

4/9/18

It’s rowing weather y’all!

1. WOD (23:00 – 50:00)
Row Row Row your Boat

1000 meter row

10-12:00 Rest

1000 meter row

*Log fastest time and strive to be within 0:10-0:20 of previous row or faster.

2. Gymnastics Skill (50:00 – 60:00)
Pushing/Press
10 Sets of:
3 Hollow rocks + 1 plate transition

3 Sets
5 Pike push-ups + 5 push-ups

COACH AND ATHLETE NOTES:
The pain today will change us for tomorrow! Nothing else we can say about these rowing intervals except allow yourself to go there and feel the pain.

4/7/18

Results don’t come to those that stand on the sidelines. Come GET SOME!

1. WOD (25:00 – 55:00)
In a team of three, where 1 partner works while others rest, complete 5 rounds each for time:
10 Shoulder to overhead
250m Row or 100-meter prowler push or sled drag (moderate weight that can be done without stopping and performed with a jogging pace

Rx+ – 165/110
L3 – 135/95
L2 – 115/85
L1 – 65/35

2. Cool Down (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
High-power intervals is the goal today. With teams of 3 you should get a 1:2 work:rest ratio. Even if you do this solo today, aim for that ratio. No round should last longer than 2 minutes.

4/6/18

Reminder to keep your back flat when doing box jumps..Not only is it safer, but you’ll be able to breathe better during your workout. Adjust height of the box accordingly.

1. WOD (35:00 – 50:00)
5 Rounds
10 Double Kettlebell Front Squats (53lbs/35lbs)
15 Kettlebell Swings (53lbs/35lbs)
20 Box Jumps (24″/20″)

L3 – 53/35, 24/20
L2 – 35/25, 20/12
L1 – 25/15, Plates

2. Handstand Skills and Drills (50:00 – 60:00)
Pike handstand around the box
Complete 2 rotations around the box in each direction

*Rest as needed between rotations
*Scale with a 1/4 or 1/2 rotation.

COACH AND ATHLETE NOTES:
This workout is designed for quick consecutive movement. You should plan to move from squats to the swings with almost no transition, so choose a weight that actually allows you to do that. Today will tax your back and posterior chain, so the coaches will be watching your back and midline positions like hawks!