Friday 04/20/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Attention:

R.E.D Hero WOD Friday

*Wear your red colored apparel to Remember Everyone Deployed

Warm up

Coaches choice

WOD

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
WB: 20/14

BJ: 24/20

KBS: 53/35 (American Swings)

Performance/Sport Program (PSP)

Squat stamina:


10 min EMOM:


mIn 1: 3 front squats 


min 2: 6 back squats


@ 60% of 1RM front squat



Jerks:


2 push jerks + 1 split jerk 


4 times thru complex @ 65% of 1RM Clean & Jerk



R.E.D.

Hero WOD Friday:


“Morrison”


50-40-30-20-10


Wall ball


Box jump 24/20


KBS 53/35

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Friday 04/20/2018

Thursday 04/19/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

“Torpedo”


2 Rounds


2 min Back squat 205/125


2 min rest


2 min Deadlift 275/185


2 min rest


2 min Double unders
*back squat taken off rack

Performance/Sport Program (PSP)

REST DAY

Thursday 04/19/2018

Wednesday 04/18/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Quick Sand”


20 min time cap:


50 Bar facing burpee


50 Sumo DL HP (Rx 95/65)


35 Burpee Box Jumps (Rx 24/20)


35 DB Power cleans (Rx 50/35)


20 Burpee Box jump overs (Rx 24/20)


20 Bar Muscle ups

*
1 sec added for each rep not completed.
*Use the progressions we did on Monday for the Bar MU.

*Lets use appropriate scaling options so we can get the most out of this workout. For example, if it takes you 20 mins to get thru the 35 DB power cleans, then lets think about scaling the reps so we can get further into this workout

Performance/Sport Program (PSP)

Sumo Deadlift:


5 x 3:


find moderate to heavy load and do all sets at that weight



Clean complex:


2 Clean pulls to knees (3 sec hold each hold) + 1 clean pull to knee w/ 3 sec hold then from knee position go into hang squat clean


4 times thru-building in weight each set to heavy load

*goal here is proper position in the feet, tension on the bar and patience getting bar into hips.



Conditioning:


”Quick Sand”


20 min time cap:


50 BFB


50 Sumo DL HP 115/75


35 Burpee BJ 24/20


35 DB Power cleans 50/35


20 Burpee Box jump overs 24/20


20 Bar Muscle ups


1 sec added for each rep not completed



Posterior chain/ hip/shoulder health


3 rounds not for time:


30 glute bridges


30 banded face pulls


30 GHD Hip Ext

Wednesday 04/18/2018

Tuesday 04/17/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Accessory

4 rounds:

7/7 Alternating DB bench press (laying on med ball)


4 Eccentric pull ups (7 sec count down)


6/6 Bulgarian split squats


2-3 min rest between rounds

*be intentional with working thru these movements but this is not for time.

WOD

500m Row (Time)

Max Effort 500m Row
BENCHMARK

Optional Accessory

3 rounds not for time:


30 glute bridges


30 sit ups


30 GHD Hip Ext

2 min rest

Performance/Sport Program (PSP)

Imbalance building

:
4 rounds:


7/7 Alternating DB bench press (laying on med ball)


4 Eccentric pull ups (7 sec count down)


6/6 Goblet hold Bulgarian split squats


2 min rest between rounds



Conditioning:


500 m max effort

Muscle density building:


4 rounds:


100 Ft suit case carry


100 Ft banded KB OH walk


1:00 min supinated grip dead hang


3 min rest between rounds

Tuesday 04/17/2018

Monday 04/16/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Bar Muscle ups:

15 mins of working various progressions of bar muscle ups that can be applied in class.

3 Basic principles:

-arch to hollow rock

-pressing down on bar

-tension creates power

WOD

Metcon (Time)

4 rounds:

10 Shoulder to overhead (Rx 135/95)

15 Double Russian KBS (Rx 53/35, or 50/35 DB)

20 Lateral Hops (Rx 24/20)

Performance/Sport Program (PSP)

Tempo Back Squats:


4 x 3

(build in weight to heavy stimulus- light load on the bar can and will still be a heavy feeling if reps are controlled)

.
5 sec down to parallel, 3 sec hold at parallel, then to bottom w/ 5 sec hold then power up 



Snatch:


1 hang squat snatch + 1 low hang squat snatch


4 times thru complex @ 70% of 1RM



Conditioning:


4 rounds for time:


10 Push Jerk (Rx 135/95)


15 Double Russian KBS )

Rx 53/35 or 50/35 DB)


20 Lateral Hops (Rx 24/20)

Monday 04/16/2018