08/20/2019

BIONIC CrossFit – B45

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Metcon (No Measure)

4 rounds

9 Bench Press

12 (6/6) S/A Skull Crushers

15 Ring Rows

2 Minute Rest

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08/20/2019

Tuesday 08/20/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Rabbit race”


2 rounds


800 m run


1:1 rest


400 m run


1:1 rest


200 m run


*5 min rest after 200 m run


*Each run should be a hard effort.

*score is total time-minus 5 min rest

Accessory

3-5 sets- you pick


8 Ring Walk outs


.20 sec ring floor hold


24 Kneeling plate halos (12/12) – 12 one side, 12 the other side

Performance/Sport Program (PSP)

5 working sets


3 Bench press
 (working sets start at moderate load)

Super set with


5 deadlifts (working sets start at moderate load)


Increasing weight on both to heavy load

Aerobic conditioning

800 m run

1:1 run

400 m run

1:1 run

200 m run

5 min rest-



Accessory


10 Ring walk outs


50 ft hand over hand sled pull


50 ft yoke walk

Tuesday 08/20/2019

Monday 08/19/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Individual Skill

8 min EMOM:

Min 1: .20 sec row

Min 2: 3-5 Thrusters

*use the row to warm the legs up and upper body.. As you progress thru this EMOM, increase the pace on the row to prime your heart rate for the workout

*Thruster: Build in weight to weight you will use for workout. If you feel comfortable, over load as you go thru.

WOD

LEX (Time)

9 rounds:

10 Thrusters 95/65

6 Bar facing burpee
Goal: Sub 12 mins

Thruster should be a weight you can go unbroken for the majority if not all rounds.

Accessory

4 sets:


10 banded face pulls


10 Pallof press


10 Banded Boot straps

Performance/Sport Program (PSP)

Complex:


5 times thru this complex


5 T2B, 5 Pull ups, 5 C2B, 5 T2B


*scale reps if needed to try to get complex unbroken


*rest as needed between sets



Prime the snatch with some light snatch balance work and pause OHS skill work.

Snatch:


4 sets


1 Snatch pull to knees + 1 full snatch

@ 70%


3 sec pause at knees , rest then full snatch 


*rest as needed


WOD:

“LEX”

9 rounds

10 Thrusters 95/65

6 Bar facing burpee

Monday 08/19/2019

Sunday 08/18/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Metcon (Time)

15-12-9

Med ball DB Bench press

DB bent over row

then:

20-14-8

Dips

Renegade Row

then:

21-15-9

Burpee over row

Calorie row

*Med ball bench press: instead of using a bench to lay on you will use a medicine ball. This will require more focus on stabilizing your core thru the movement.

*Dips: can be done with rings, matador, or boxes.

*Renegade: those are total reps, not per arm.

Sunday 08/18/2019