Friday

Friday November 29, 2019

Friday
Warm-up
400m Team Run…leave no athletes behind! Run as a group.

into...

3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)

into...

5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders

into...

200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

Friday November 22, 2019

Friday
Warm-up
Junkyard Dog Warm Up...
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into...

3 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
ON A 10:00 RUNNING CLOCK...
Build Load & Refine Technique for Workout
Workout
"THE CALI BEAR" (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Cool Down
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling

Friday November 15, 2019

Friday
Warm-up
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups

Pre-Workout (after teaching portion)
1 "MOCK" ROUND...
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Friday November 8, 2019

Friday
A. CONDITIONING
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
C. STRENGTH / GYMNASTICS
FOR RECOVERY
15:00 Stretch & Mobilize as Needed

Friday November 1, 2019

Friday
Warm-up
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats

Then…

Barbell Warm-Up - 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Friday October 25, 2019

Friday
Warm-up
2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort...

AMRAP x 5 MINUTES
5 Deadlift (light load, focus on smooth path up & down the body)
5 Push-Up to Down-Dog (open up shoulders)
5 Hollow Rocks
25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.
Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Friday October 18, 2019

Friday
Warm-up
3 QUICK ROUNDS -- Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders
Workout
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Friday October 11, 2019

Friday
Warm-up
AMRAP x 4 MINUTES
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Friday October 4, 2019

Friday
Warm-up
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

-THEN-

SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell...focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1x3)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Thruster
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

Friday September 27, 2019

Friday
Warm-up
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats

**5 MIN CAP on the 3 Rounds**
Workout
NCFIT Baseline - Strength (Weight)
ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline - Sprint (AMRAP - Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
Optional Cool Down
OPTIONAL COOL DOWN

3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between...
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)

Friday September 20, 2019

Friday
Warm-up
3:00 min Bike/Row...just FLOW and feel good!

Then…

3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Friday August 2, 2019

Friday
Warm-up
Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
Metcon (Time)
FOR TIME
400m Run
into...

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up