Tuesday - March 19th, 2019

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Tuesday - March 19th, 2019

Class WOD

“Megalodon”
Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

*Thanks CompTrain for the awesome programming!

Extra Work

1) Power Clean Technique
7 Sets:
1 Pausing Power Clean
1 Power Clean

2) “Slingshot”
5 Rounds:
30 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00

3) Recovery Bike
20:00 Recovery Effort

On the 5:00, 10:00, and 15:00: 
20 GHD Sit-Ups
20 Hip Extensions

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Monday - March 18th, 2019

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Monday - March 18th, 2019

CLASS WOD

“19.4”
Option to Re-Do

OR

“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Extra Work Today

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
7 sets:
3 Weighted C2B Pull-Ups
3 Weighted Ring Dips (pause 2 sec in bottom)
10-20 sec L-Sit

2. Accessories 1
3 sets:
Max Pushups (-2 reps)
Max Chin-Ups (-1 rep)
*If you have to rest more than 2 seconds between reps, end the set.

3. Accessories 2
3 x 10 DB External Rotations

*This is the same workout as last week. Aim to increase the weight on the Strength, and the reps on Accessories 1

Developing the Pull-Up
1. Strength
20 minutes:
1-3 Chin-Up Negatives (7-10 sec)
3-5 Pushups
10 Tuck-Ups
*Same workout as last week, aim to increase the reps or sets.

2. Accessories
3 sets:
12 Scap Pull-Ups (3 sec @ top)
12 Scap Pushups (3 sec @ top)
12 Lift to Tabletop

Gymnastics Skills

1. Gymnastics Skills
EMOM 16:
(1) 3-5 Ring Muscle-Ups
(2) 3-5 Bar Muscle-Ups
(3) 5-10 C2B Pull-Ups
(4) Rest

2. X-Sym: Iron Scap

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Friday - March 15th, 2019

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Friday - March 15th, 2019

CLASS WOD


”19.4”

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING


CrossFit Open 19.4

No extra Work


GYMNASTICS STRENGTH

Developing the Pull-Up
1. Strength
20 Minutes
1-3 Pul up Negatives (5-7 sec/rep)
3-5 Push-ups
20 Sec Hollow Body (or tuck)

2. Accessories
3 x 10 Bicep Curls
4 x 15-20 Banded Triceps
3 x 10 DB External Rotations/side

Developing the Muscle-Up
Crossfit Open No Extra Gymnastics

Gymnastics Skills
CrossFit Open No extra gymnastics.

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Thursday - March 14th, 2019

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Thursday - March 14th, 2019

Class WOD

“Goat Day”
On the Minute x 20: 
Odd: Movement 1 
Even: Movement 2

*Thanks CompTrain for the awesome programming!

Extra Work

1) Pre-Game (OPTIONAL)
5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks - [Video](youtu.be/XXX)
Hollow Rocks - [Video](youtu.be/XXX)
Overhead Circles - [Video](youtu.be/XXX)
Glute Bridges - [Video](youtu.be/M7PynZBxSR0)

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

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Wednesday - March 13th, 2019

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Wednesday - March 13th, 2019

CLASS WOD

1) Back Squat
Build to a heavy set of 5

2) “Jacquelyn”
For Time: 
1000m Row
50 Wallballs (20/14) 
30 Toes to Bar

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1.) Wednesday Primer

"Wednesday Primer"
On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

2.) Back Squat Pause

7 Sets:
1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76% 

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed "on the minute", or even faster, as we rest as needed.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
3 x Max Tuck Front Lever Hold (-5 sec)
3 x 30-60 sec Wall Facing Handstand
3 x Max Tuck Front Lever Hold (-5 sec)
3 x 30-60 sec Wall Facing Handstand

2. Accessories
12 minutes:
2-3 Wall Climbs
2-3 Pull to Inverted Hang
10 Scap Pushups (3 sec @ top)
45 sec Hang

Developing the Pull-Up
1. Strength
15 minutes:
10-15 sec Chin Over Bar Hold
5-8 Incline Pushups
10 Side Plank Raises/side

2. Accessories
X-Sym: Iron Scap

Gymnastics Skills

1 Handstand Walk
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.


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Tuesday - March 12th, 2019

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Tuesday - March 12th, 2019

Class WOD

“Bedtime”
5 Rounds: On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

*Thanks CompTrain for the awesome programming!

Extra Work

1.) Ring Muscle-Up Practice

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

2.) Recovery Bike

15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

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Monday - March 11th, 2019

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Monday - March 11th, 2019

CLASS WOD

19.3
Option to Re-do

-or-

“Cindy”
AMRAP: 20
5 Pull Ups 
10 Pushups
15 Air Squats

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

No Extra Work Today

GYMNASTICS STRENGTH

Developing the Pull-Up
1. Strength
20 minutes:
1-3 Chin Up Negatives (7-10 seconds)
3-5 Pushups
10 Tuck Ups

2. Accessories
3 sets:1
12 Scap Pull Ups (3 sec @ top)
12 Scap Pull-Ups (3 sec @ top)
12 Lift to Tabletop

Developing the Muscle-Up
1. Strength
7 sets:
3 Weighted C2B Pull-Ups
3 Weighted Ring Dips (pause 2 sec in bottom)
10-20 sec L-Sit

2. Accessories (1)
3 Sets:
Max Pushups (-2 reps)
Max Chin-ups (-1)
*if you have to rest more than 2 seconds between rests end the set

3. Accessories (2)
3x10 DB External Rotations
12 Scap Pull Ups (3 sec @ top)
12 Scap Pull-Ups (3 sec @ top)
12 Lift to Tabletop

Gymnastics Skills
1. Muscle-Up Conditioning
30 seconds for 5 minutes (10 sets)
1-3 Muscle-ups (kip)

2. Gymnastics Conditioning
EMOM 15:
12/9 Calorie Bike
10-15 Kip Handstand Pushups
10-15 Kip C2B Pull-ups

Quote of the Week:

Training is like moving a big pile of dirt. Some days you get a shovel. Some days you get a spoon. As long as you move a little dirt everyday, you’re heading towards your goal.”
- John Welbourn

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Saturday -March 9th, 2019

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Saturday -March 9th, 2019

Class WOD

Teams of 3:
For Time (30 Minute Cap): 
60/45 Calorie Assault Bike
75 Power Snatches
75 Thrusters (75/55)
60/45 Calorie Assault Bike
60 Power Snatches
60 Thrusters (95/65)
60/45 Calorie Assault Bike
45 Power Snatches
45 Thrusters (115/80)
60/45 Calorie Assault Bike
30 Power Snatches
30 Thrusters (135/95)
60/45 Calorie Assault Bike
15 Power Snatches
15 Thrusters (155/105)

*Thanks CompTrain for the awesome programming!

Extra Work


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Friday - March 8th, 2019

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Friday - March 8th, 2019

CLASS WOD


*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING



GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Handstand Walk Practice
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.

Developing the Pull-Up
1. Skill Conditioning
EMOM 12:
(1) 8-15 Kipping Handstand Pushups
(2) 50 Double Unders

2. Bar Work
3 x 5-10 Bar Muscle-Ups
4 x 5-10 Kipping C2B Pull-Ups
5 x 5-10 Toes-to-Bar

Gymnastics Skills
CrossFit Open 19.3

No extra gymnastics.

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Thursday - March 7th, 2019

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Thursday - March 7th, 2019

Class WOD

“Goat Day”
On the Minute x 20: 
Odd: Movement 1 
Even: Movement 2

*Thanks CompTrain for the awesome programming!

Extra Work

1) Pre-Game (OPTIONAL)
5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks - [Video](youtu.be/XXX)
Hollow Rocks - [Video](youtu.be/XXX)
Overhead Circles - [Video](youtu.be/XXX)
Glute Bridges - [Video](youtu.be/M7PynZBxSR0)

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

5:00 Erg Bike (however any bike fits):
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

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Tuesday - March 5th, 2019

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Tuesday - March 5th, 2019

Class WOD

“4-Wheel Drive”
5 Rounds:
AMRAP 4: 
21/15 Calorie Assault Bike
15 Burpee Box Jumps 
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*Thanks CompTrain for the awesome programming!

Extra Work

1) Handstand Practice
10:00 of Practice

2) Gymnastic Conditioning
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

3) “3-Wheel Drive”
3 Rounds:
30 Double-Unders 
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders 
10 Burpee Box Jump Overs (24"/20")

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