Monday 9/16/19

Our new cycle Game Day kicks off with a bang. Fran… we all know it, we all love to hate it and this is a great test of grit. We will spend ample time opening up our Front Rack and talking about how to make the thrusters less miserable. Develop a plan of attack and hold yourself accountable. Some incredibly fast times can be posted without going unbroken through all movements. It’s all about knowing your pace and when to push.

A. Push Press:
5-4-3-2-1
*Build across each set

B. For Time:
”Fran”
21-15-9
Thrusters 95/65
Pull Ups

Competitive CrossFit:
12 Sets:
500m Row @ Consistent Effort
*Rest 60s

Tuesday 9/17/19

Each week we will see a skill inside an interval. We aim to build on our skill work from last cycle by adding other movements that tax similar muscle groups. Shoulder endurance is the focus today with a bodyweight push paired with double unders—a classic, sweet shoulder pump.

These three rounds are intended to be taken at a controlled pace. After yesterday’s dose of intensity we want to focus on movement patterns and start to break up some of that soreness that may be stored in the quads and shoulders.

A. 12 Minute EMOM:
Minute 1: 10-15 Push Ups
Minute 2: 30-50 Double Unders
*RX+ 10-12 HSPU

B. 3 Rounds for Time:
500m Row
40 Air Squats
20 Burpees

Wednesday 9/18/19

Today we see another sprinkle of strength work. Get used to this, because as we turn our focus to conditioning, we will see a less formal strength pattern. We will aim to hit the major lifts on a regular basis but percentages will not be given. The goal is to move well and load the bars based off feel for the day.

14 Minutes is a long time to sprint, we will need to find a pace that is just outside of the comfort zone but that still allows us to perform large chunks on both the Dumbbell work as well as the Sit Ups. The run should not be taken as a rest however. That is where time will be made or lost.

A. Conventional Deadlift:
3-3-3-3-3
*Build across all sets

B. 14 Minute AMRAP:
300m Run
20 Dumbbell Hang Clean and Jerks 50/35
30 AB Mat Sit Ups
*RX+ 70/50 & GHD Sit Ups

Competitive CrossFit:
16 Minute EMOM:
Minute 1:1 Snatch @80%+
Minute 2: 8-12 Cal Air Bike
Minute 3: 2-4 Ring MU
Minute 4: 8-12 Cal Ski

Thursday 9/19/19

Optional Cardio Flush / Structural:
8 Sets::
350m Row
20s Hanging L Sit
350m Ski
20s Handstand Hold

*Move at a pace that is steady - the goal is to break a sweat but at no time should we lose control of our movement.

Olympic Weightlifting:
A. Back Squat:
Build to 90% of 1RM
Then….
3x3@80%+

B. Power Clean + Push Jerk:
5 Sets: 1+3

Structural:
A. 3-5 Rounds for Quality:
20 Barbell Good Mornings
8 Singel KB Front Squats/Side @32X1
8 Single KB Deadlifts/ Side - HEAVY

Friday 9/20/19

We will begin to see some CrossFit Open workouts make their way into our weekly program. The purpose of these is not necessarily to go as hard as possible but to use them as a learning process to see how we react to certain combinations of movements. By all means, if one strikes your wheelhouse we certainly aren’t going to hold you back.

Look to clean up your movement patterns and become a more efficient athlete whether that be on the rower, within transitions, or by staying consistent on the Wall Balls.

A. 19.1:
15 Minute AMRAP:
19 Wall Balls 20/14
19 Calorie Row

Competitive CrossFit:
5x3 Back Squat @ 75%

Saturday 9/21/19

Down the ladder we go…twice…

As per usual the work can be split up how you see fit. We get a wide variety of movements today so the team work and strategy will be important. Aside from the amount of work that is there, the midline and legs will be gassed moving into that last set of Overhead Squats. be sure you are methodical in your switches and movements today.

A. 2 Rounds for Time in Teams of Two:
100 Cal Air Bike
75 Box Jump Overs 24/20
50 TTB
25 Overhead Squats 155/105

Sunday 9/22/19

Rest Day - Get out and enjoy life.

Game Day Week 1