Workout

12/18/17

Workout of the Day

1. WOD, part 1 (30:00-45:00)
In 12 minutes, build to a 5-RM Push Press

2. WOD, part 2 (50:00-60:00)
NOT for time
15-10-5
Ring Dips (Use False Grips and band for working perfect dip form!)
Push-ups

Then,
15-10-5
Feet elevated ring row
Partner med-ball sit up pass 10/6 lb. ball (lay back, touch ball to ground overhead, sit up and throw ball to partner simultaneously)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Our first push-press strength day in a while is going to focus on finding a heavy 5RM today. Remember to drive completely through the legs and hips with NO RE-BEND at the top: This is NOT a jerk! The accessory work after is designed to focus on quality of pressing ‘out’ and ‘down,’ as you should be good with pressing ‘up’ after the strength portion.

 

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12/16/17

Holiday Party at the Hanger, 6:30pm tonight!!
Taco bar dinner, please bring a topping or side to share,
and BYOB.

Workout of the Day

1. Partner WOD (22:00-55:00)
10 Rounds
50 Double Unders
15 Toes to Bar
5 Bench Press (185/125. Partners are spotting each other on this movement)

*There is a 30 minute time cap on this workout.
**One person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. Then the next person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. That would be 1 round.
**If 225/155 cannot be done unbroken, scale to a load that allows for 5 challenging but unbroken reps.

2. Cool Down (55:00-60:00)
1) Band Pec Stretch, 60 seconds/side
2) Kneeling forearm stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This is a 30-40 minute partner WOD with a lot of volume in it. Very experienced athletes can take this on as Rx, but almost everyone else should scale in some way, as it calls for 500 DU and 150 T2B *per partner*. Each person should target finishing each round in ~1:30 at the beginning. Bench Press weight should be designed to be hard, but unbroken, for every round. Don’t forget speed-steps as the best scale for the DUs, and just pick a number that supports a sub-2:00 round. Did I mention you should scale?

 

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12/15/17

Workout of the Day

1. Strength (10:00-30:00)
In 20 minutes, build to a 1-RM Deadlift
*After working up to 70%, try to reach a 1RM attempt on set 4 or 5.

1. WOD (40:00-50:00)
Open WOD 12.1 – 7 Min AMRAP of Burpees
*Jump and touch a target that is 6″ higher than arm’s length overhead.

2. Cool Down and Accessory Work (50:00-60:00)
1) 5 minutes easy Row or Bike
2) 1 minute/side Band Shoulder Stretch

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
It is just 7 minutes of Burpees… How hard can it be? If you were CrossFitting back in 2012, you’ll remember this one. Breathing is critical, as well as effective pacing. Jumping to a target 6-inches above the fingertips is the standard, and everyone should be doing it that way today. No need to scale: just lay down, get up, jump, and repeat… for 7 minutes.

 

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12/14/17

REMINDER: Today is the deadline to bring in your new,
UNWRAPPED presents for the Santa Cops Families!

Workout of the Day
1. WOD (25:00-50:00)
Overhead Squat
10-7-3-3-3-7-10
*rest 3 min between sets

2. GYMNASTICS SKILL/STAMINA- (53:00-60:00)
On the minute for 6 minutes:
Odd- 30 second Handstand Hold (adjust time up or down based on ability)
Even- 3 Wall Walks (+/- 1 depending on ability. Focus on form not speed)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is an entire day focused on the Overhead Squat. We all need work on this, so please don’t skip this one! We have lots of scales and some great mobility to get you prepped!

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12/13/17

Workout of the Day

1. WOD (30:00-50:00)
5 Rounds
10 Hang Power Cleans (165/116)
15 Hand Release Push-ups
20 Box Jump Overs (24/20″)
*For the Push-ups: do not let your hips or thighs touch the ground.

2. Core Accessory Work & Stretching (50:00-60:00)
1) Tabata Hollow Hold
8 rounds: 20 seconds of work, followed by 10 seconds of rest
*scale to hands at sides or hand at sides and leg tucked in.

2) Band Shoulder Stretch, 90 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Don’t underestimate the HRPUs today. Break into manageable sets early, as there is no resting on the ground today! Things will get spicy real fast. The HPCs should be unbroken on the first round, and the goal is to be done in 15 minutes.

 

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12/12/17

Workout of the Day

1. WOD (37:00-50:00)
As far as possible in 12 minutes:
Run 1 mile
“Fran” (21-15-9: Thrusters (95/65)/Pull-ups)
*The challenge: can you finish?!?! Who can go sub 10 minutes?

2. Cool Down (50:00-60:00)
Recovery and Flexibility
1) 3 sets
PNF Banded Hamstring Stretch:
20 seconds relaxed
10 seconds contract
20 seconds relaxed
10 seconds contract
20 seconds relaxed

2) 3 sets
30 seconds butterfly stretch
15 seconds middle split

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Not much to say about today. Run a mile, and do Fran. No rest in between. You shouldn’t spend more than 9 minutes on the run. If you know it takes you longer than 9 minutes to run a mile, you should scale the run distance to 3/4 mile. Newer athletes should scale the Fran reps to 15-12-9. Finishing in the time-cap is totally possible! Go deep into that pain cave!

 

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12/11/17

Workout of the Day

1. WOD, part 1 (25:00-35:00)
Every 90 second for 6 sets:
2 Back Squats from the rack.
Try to stay 75+% for all 6 sets!

2. WOD, part 2 (40:00-55:00)
5 Rounds for time:
25 Sit-ups
15 Power Snatch (75lbs/55lbs)
*The goal is to go unbroken on the Power Snatch. Practice Muscle Snatches and if speed slows down, transition directly to Power Snatches with no foot movement.

3. Cool Down (55:00-60:00)
Couch Stretch, 60 seconds/side
Pigeon Stretch, 60 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Like it or not, some of the best hip mobility you can do is to just squat! We will start off with some heavy-ish doubles, and then get our shoulders ready for the couplet. This is going to be like the hero “Randy” but broken up but core work. You should be able to go hard and fast on the snatches and get at least the first 2 rounds unbroken.

 

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12/10/17

Open Gym & Skills Work!

Core:

5 Rounds:

20sec hollow hold

5 V-ups

……rest…….

5 Rounds:

20sec arch hold

5 Burpees

 

Skill:

Ring Muscle Ups

 

WOD:

5-4-3-2-1 Ring Muscle Ups

25-20-15-10-5 Box Jumps (24/20″)

200m Run

 

Accessory Work:

Tabata Mash – 20sec work, 10sec rest, alternating movements

-Ring top support

-Ring bottom support

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12/9/17

Workout of the Day

1. WOD (30:00-50:00)
With a partner:
4 Rounds
30 Synchro Deadlifts (165/115)
Run 400 meters together
*Synchro on the deadlift is the bar starting on the floor at the same time and being at full extension at the top of each rep at the same time.

2. Cool Down (50:00-60:00)
1) 3 rounds, NOT for time
100 Foot Single Arm Farmers Walk, Left
100 Foot Single Arm Farmers Walk, right

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Make sure your hamstrings are warmed up for this devious partner burner. The first two rounds should be able to be unbroken, so choose a weight that support that. Don’t worry if you feel like a newborn giraffe learning to walk when you start on the third round 400. Sub 15 is the goal.

 

Posted in Workout | Comments Off on 12/9/17