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CrossFit Week of Workouts 1.28.19

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Just under 2 weeks from our first annual BeachFit Spartan event! 2.9.19 We will be running only two classes – 7:30am and 9:30am. Be there or be square!

“Professionals stick to the schedule; amateurs let life get in the way.”
-James Clear, Atomic Habits

Monday 1.21.19
Strength/Skill Work: 10 Min EMOM: 1 Snatch @ 70-80% (Power or Squat)

“Farmhand”
12 Min AMRAP:
100’ DB/KB Farmer’s Carry F(60/35) P(70/45) S(80+/55+)
20/15 Cal Bike Erg F(15/12 Cals)
25 Russian KB Swings F(53/35) P(62/44) S(70/53)

WOD Tips:
We will be starting the week of with some percentage Snatch work. During this EMOM we want you to stay between 70-80% of your 1 Rep Max Snatch. If you were here last Monday, you should have a pretty good idea of where you are with this lift. You will have the choice between receiving the weight in the Power or Squat. We will be giving plenty of time to warm-up to your percentages today, so we would like everyone to stay at the same weight throughout, maybe switching once or twice if you made an error. We have been adding the Snatch in more often so the purpose of this strength is to get consistent hitting lifts in higher percentages, not to go as heavy as you can go today.
“Farmhand” is a 12 min AMRAP of good old fashioned work. The AMRAP will start with a 100’ DB/KB Farmer’s Carry. This will be the shortest movement of the workout, but we want you to challenge yourself on the weight as long as you are still able to complete the carry unbroken. The Bike Erg Calories should take just over a minute to complete, so adjust the cals if you are approaching 90 seconds or more per round. For the Russian KBS, pick a weight that you could do unbroken, but for the workout you may want to break them into two quick sets. For today’s workout, shoot for 4+ rounds.

Tuesday 1.22.19
Strength/Skill Work: Every 75 Seconds for 4 Rounds – 8 Sets: (For Quality)
Set 1) 5/Arm DB Bent Over Rows
Set 2) 5-7 Hollow Banded Lat Pull Downs w/ PVC (2 Sec Hold at Thighs)

“Terrible Twos 3.0”
4 X 2 Min AMRAPs
6-12 Chest to Bar Pull Ups F(3-6 Strict Pull Ups) S(3-6 Bar Muscle Ups)
250’ Shuttle Sprint (10 X 25’)
AMRAP Wall Balls F(14/10) P/S(20/14)
*2 Mins Rest Between AMRAPs

WOD Tips:
Today we will be starting the day getting prepped for the workout with a strength piece that will focus on engaging the lats. During these 8 sets we want you to focus on moving for quality over quantity. There will be plenty of rest between the two different movements so don’t rush getting through the reps. The rows will help prep the back and arms for the pull-ups or muscle-ups in today’s WOD. The Hollow Lat Pull-Downs will also prep you for the workout and focus on not only a good body position in the hollow, but feeling the lats engage which will translate to what we are looking for in an active hang or pull.
”Terrible Twos” is a workout that we have completed in a couple of different variations, today being 3.0. The rounds will start with a technical gymnastic component with a movement option and rep range, depending on your current skill level. More advanced athletes will be doing bar muscle ups. The second option is Chest to Bar Pull-ups or Strict Pull-ups. Whichever movement you choose, your goal is to finish your set unbroken, but we will allow up to 2 sets to achieve the desired rep ranges. Move for quality and make your reps look as graceful as they can be. We don’t want “survival reps” here. If you start feeling better throughout the rounds, feel free to increase your reps within that range in the later rounds. Alternatively, if you feel worse, you can always drop your reps lower as you go, but try to be more cautious in the early rounds so that hopefully doesn’t happen. After the gymnastics, you will have 10, 25’ shuttle runs, touching the ground the first 9 reps, then running through the “finish line” toward the flag wall to knock out as many wall balls as possible in the remaining time. You won’t have a lot of time, so try and go for pretty big sets or stay unbroken, knowing there is a 2-minute rest to follow.

Wednesday 1.23.19
Strength/Skill Work: 5-7 DB Bench Press Every 2 Minutes for 6 Rounds (Build in Weight)

“40 Seconds to Mars”
4 Rounds For Reps:
40 Secs of Butterfly Sit Ups
40 Secs of Strict Ring Dips F(RD Negatives/Ring Push Ups)
40 Secs of D-Ball Weighted Step Ups F(30/20) P(40/30) S(50/40)
40 Secs of Ski Erg for Cals
*20 Secs Rest Between Movements

WOD Tips:
Today will have a strong focus in upper body pushing, which we will hit in both the strength and the metcon. During the strength today we will be building in weight for a 5 rep DB Bench Press for 6 different rounds. You can start higher in reps when the weight is light, and then work towards sets of 5 as the weight gets heavy. If you get to a weight that you don’t think you can go any higher, stay there for the remaining sets. There is no set tempo on the bench press, but we should always think about being a little slower and controlled on the way down, and exploding out of the bottom.
“40 Seconds to Mars” is an interval workout with built in rest after each movement. Because of the built in rest we want you to be able to push the pace and stay unbroken on every movement except the ring dips. The Strict Ring Dips will be the most difficult part of the workout, so we encourage you to have a plan to break the reps up inside the :40 seconds. If you are comfortable on the Rings but maybe haven’t developed the pushing strength to get out of the bottom, perform slow controlled negatives for this portion. If you are not comfortable on top of the Rings yet, we will modify the movement to a Ring Push-up. Your score for the day will be the total number of reps you accumulate.

Thursday 1.24.19
“Wolf of Wall Street”
18 Min AMRAP:
400m Run
3 Rope Climbs F(9 R.A. Pull Ups)
120’ Sled Push/Drag F(90/45) P/S(135/90)
9/Side Side Plank Up-Downs @ 20X2 Tempo
60 Sec Wall Sit

WOD Tips:
“The Wolf of Wall Street” is a longer 18 minute AMRAP, where each round will take a good chunk of time to get through. Because this is a Thursday workout, this can be completed as a flush, or a tough workout if you push the pace. For the 400m, we encourage everyone to run the entire distance today. The 3 rope climbs can be modified to fit your current capabilities, whether you need to do fewer reps, or practice your clamp on the Rig Assisted Pull-ups. During the Sled Pull/Push base your weight off of what you can Pull as that will most likely be the limiting factor for most. The Side Plank Up-Downs can be an easy movement, or a difficult one if you focus on slowing it down following the tempo and squeezing your butt at the top of each rep. The last movement of the day is a longer Wall-Sit that will push you mentally to hang on. The Wall-Sit will be an accumulation of 60 seconds, so if you need to take a break try to make it a quick one. We are pushing everyone to shoot for 3-4+ rounds today.

Friday 1.25.19
Strength/Skill Work: 1 Squat Clean + 2 Front Squats Every 90 Seconds for 8 Sets (Build in weight)

“No Rest For the Weary”
0-3 Minutes:
18 Front Squats F(75/55) P(95/65) S(115/75)
18 Burpees Over the Bar
3-6 Minutes:
16 Front Squats
16 Burpees Over the Bar
6-9 Minutes:
14 Front Squats
14 Burpees Over the Bar
9-12 Minutes:
12 Front Squats
12 Burpees Over the Bar
*In each section, complete max double unders in the remaining time after you finish the burpees.

WOD Tips:
The focus for today’s WOD is the Front Squat. We will be starting with a Squat Clean + Front Squat complex to prep the body for the front squats to come in the metcon. This strength is very similar to what we did last week, except the cleans will come from the floor and we are removing the tempo. Because of this, we expect you to be able to go heavier during this portion. There will be 8 different rounds to build, so be cautious on how fast you climb in weight.
– “No Rest For the Weary” will continue with the Front Squats. Each 3 minute interval will include Front Squats and Burpees, but each 3 minutes the reps will decrease slightly. Once you finish the Front Squats and Burpees, you will accumulate max Double Unders in remaining time as these reps will be your score for the day. The Front Squats should be at a weight that we can stay unbroken each and every set. Ideally, after the squats and burpees we have around 1 minute to accumulated double unders, and maybe a little extra time each round as the reps decrease. One thing to note is there is no rest between sections, so pace this more like a 12 minute AMRAP, not a 3 minute workout.

Saturday 1.26.19
“Team 18.1”
25 Min AMRAP:
8 Toes to Bar F(Knees to Chest)
10 DB Hang Clean and Jerks F(35/20) P/S(50/35)
14/12 Cal Row
*Alternate movements with your partner

WOD Tips:
“Team 18.1” is a Partner WOD that will require quick transitions and good communication between your group. The movements and reps will be the exact same as last year’s Open workout, however today you will be alternating each movement with your partner. Because of the built in rest after each movement, the workout will naturally have a more intense feel to it. The Toes to Bar in today’s WOD should be unbroken for at least the majority of the time, breaking maybe by the end because of sheer volume. Today would be a good day to cut down the reps slightly to stay unbroken, or modify the movement to a Knee to Chest, so you don’t keep your partner waiting. The DB Hang Clean and Jerks are going to be 5 per arm, and should be unbroken throughout the entire workout. Practice a quick transition with the DB in the air to move through these reps quickly. The Calorie Row will not be a full sprint, but you should be able to keep a quick pace know you get a quick rest right after. Your goal as a team today is to keep every round between :60-:90 seconds.