Tuesday 09/19/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

00:00-5:00

5 min AMRAP:

3 Strict HSPU w/ 2 sec pause in bottom

5 elevated feet clean grip ring rows wth 3 sec eccentric, 2 sec hold at top

5:00-10:00

5 min AMRAP:

.10 sec ring support hold

6 inverted supinated grip barbell row

10:00-15:00

5 min AMRAP

.20 sec L-sit

3 extended arm inch worms

15:00-18:00 rest

*these are AMRAPs, however we are doing this skill work with low HR so we can focus on skill and movement.

*scales:

HSPU: box progressions, or pike presses. If we are not comfortable/efficient with any of those scales, we can do a seated (on the ground) DB presses (3 sec eccentric/down, 2 sec isometric/pause, 3 sec concentric/up

Ring Rows: Basse elevation of feet by ability level and strength.

Ring holds: these can be done off a box

L-Sit: Knee raises.

WOD

Metcon (Time)

At 18 min mark complete:

3 rounds

200 m farmer carry (53/35)

100 ft bear walk

200 m waiter carry (53/35)

3 min rest after each round

Performance/Sport Program (PSP)

Seated barbell strict press (sitting on ground, legs extended in front of you)

10-8-6-4-2

*superset each round with 10 unsupported double KB bent over rows.

*increasing load each rep to a heavy set of 2. (2 min rest between sets)

Gymnastics stamina:

00:00-5:00

5 min AMRAP

3 SHSPU (2 sec pause in bottom)

5 elevated feet ring rows (clean grip)

5:00-10:00

5 min AMRAP:

.10 sec ring support hold

.5 sec isometric chin up hold

10:00-15:00

5 min AMRAP:

.20 sec L-sit

3 extended arm inch worms

*these are AMRAP’s, however these are controlled movements with low HR. Focus is body positioning and full range of motion.

Grunt work:

3 rounds

200 m farmer carry (70/50)

100 ft HSW

200 m axel bar front rack walk (you pick load-moderate to heavy)

3 min rest after each round.

rest as needed:

Aerobic Capacity:

8 x 200m row w/ 200 m recovery row between (no additional rest)

Rounds 1-3:

moderate pace (2k pace)

Rounds 4-6

faster pace (5 sec faster pace)

Rounds 7-9

faster pace (5 secs faster)

*after each 200 m round, you directly into a conversation pace 200 m row until you hit your next 200 m increment.

Advertisements
Tuesday 09/19/2017

Monday 09/18/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

3 rounds:

4 min window to complete:

400 m run

12 box jump overs (Rx 24/20)

Remaining time:

Max snatches

RND 1: 95/65

RND 2: 135/95

RND 3: 165/115

*4 min rest between round

*score is total number of snatches. Note reps at each weight

Performance/Sport Program (PSP)

New gymnastics cycle

Wk 1/D1

Snatch primer (2 rounds)

Power snatch complex

5 times thru complex @ 70%. 1 set every .90 secs

1 Hang power snatch + 1 power snatch (catch each snatch just above parallel)

Snatch pulls:

3 x 3 @ 1 set @ 80%, 1 set @ 90%, 1 set @ 100%

Tempo back squats:

8 x 2 @ 50% of 1Rm

5 count ecc, 5 sec iso, 5 sec con

rest .90 secs between sets

Conditioning:

4 min window to complete

500 m row

12 Burpees over rower

Remaining time:

Max OHS

RND 1: 135/95

RND 2: 155/105

RND 3: 185/125

4 min rest between rounds.

*record total reps/ and reps at each weight.

Monday 09/18/2017

Saturday 09/16/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

WOD

Metcon (AMRAP – Reps)

14 min AMRAP:

Teams of 3:

starting at 2 reps and increasing by 2 each round:

2-4-6-8-10-12-14….

Ball slams

HSPU

200 ft sprint.

*partner 1 will do 2 ball slams, then 2 HSPU, then sprint 200ft. Tag partner 2, then partner 2 will complete the same, then tag partner 3. Repeat this pattern while increasing reps.

Saturday 09/16/2017

Saturday 09/16/2017

BIONIC CrossFit – Barbell Conditioning Class

View Public Whiteboard

Individual Skill

GPP/ PSP:

Tall Jerk

2×3 (light load to increasing load: 30-40%)

Jerk Balance

2×3 (light load to increasing load: 30-40%)

We will go over some skill work to add in speed for getting under bar.

Pause Clean + Jerk

1 hang squat clean + 1 squat clean + 1 split jerk.

pause just off ground, pause at knee, then complete pull. Once in hang position, pause at knees then perform a hang squat clean. Drop bar, re-set perform a squat clean with a pause in the bottom of squat, stand then perform jerk.

*go by feel on this today. IF not sure, stay light and work skill/body positioning.

Saturday 09/16/2017

Friday 09/15/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

Accessory work for keeping joints healthy and strong:

3 rounds not for time

8 single arm RKBS (right arm)

8 single arm RKBS (left arm)

8 single KB front rack lunge steps (left arm)

8 single KB front rack lunge steps (right arm)

10 Double KB unsupported rows

.30 sec overhead plate hold (45/25)

*you pick weight for KB.

*this is not about weight as it is movement quality. Good controlled movement is key. This work will help keep our supporting muscles/tendons healthy. This is work is often referred to as bulletproofing or armor building your joints.

WOD

Metcon (Time)

100 bar facing burpees.

*start with and every 2 min increments complete 5 front squats and 6 T2B.

(Rx 155/105)

*bar taken from the ground.
Scale:

T2B: scale to knees to elbow, hanging knee raises or sit ups.

Performance/Sport Program (PSP)

DELOAD WEEK:

Strength accessory:

3 rounds not for time

8 single arm RKBS (right arm)

8 single arm RKBS (left arm)

8 single KB front rack lunge steps (left arm)

8 single KB front rack lunge steps (right arm)

10 Double KB unsupported rows

.30 sec overhead plate hold (45/25)

*you pick weight for KB.

*this is not about weight as it is movement quality. Good controlled movement is key. This work will help keep our supporting muscles/tendons healthy. This is work is often referred to as bulletproofing or armor building your joints.

Conditioning:

100 bar facing burpees

every 2 mins compete 5 front squats, 6 T2B

155/105

Friday 09/15/2017

Thursday 09/14/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Handstand push skill work:

3 rounds not for time:

5 m bear walk into 5 pike presses

then:

3 rounds not for time:

5-8 strict handstand push ups or our progressions

10 m DB death march (you pick weight)

WOD

Metcon (Time)

21-15-9

Box jumps (Rx 24/20)

Shoulder to overhead (Rx 115/75)

Cal row
*Barbell weight: we should be using a weight, if asked, you could do 20-25 reps unbroken.

Optional Accessory

*slow and controlled

10 weighted good mornings (45/35)

10 Y’s

10 weighted good mornings (45/35)

10 T’s

1 min pigeon stretch (right side)

12 band pull apart

1 min pigeon stretch (left side)

12 band pull apart

*Y’s/T’s: done with 2.5# plates

Performance/Sport Program (PSP)

DELOAD WEEK:

Rest day:

45-60 mins of mobility/stretching

Thursday 09/14/2017

Wednesday 09/13/2017

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

Hang power clean (1-1-1-1-1)

2-3 warm up sets, then:

5 x 1: 5 sets of 1 rep. Each set increase weight working up to a heavy single for the day.

WOD

Metcon (Time)

4 rounds:

10 Double KB hang cleans (Rx 53/35)

200 m run

Performance/Sport Program (PSP)

De-load week:

Hang clean:

20 mins:

5×1: increasing to moderate load. Working on skill rather then weight.

5 min rest:

4 rounds:

10 Double KB hang cleans 53/35

250 m row

rest as needed

Aerobic Capacity work:

35 min window

00:00-10:00-easy pace run/row

10:00-31:20

8 rounds of

.40 sec sprints run/row/ 2:00 min easy pace run/row

remaining time:

easy pace run/row

Wednesday 09/13/2017