Friday 01/19/2018

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Bergeron Beep Test (AMRAP – Rounds)

EMOM for as long as possible:

7 Thrusters (Rx 75/55)

7 Pull ups

7 Burpees

-if you fall behind under 9mins then turn into a 12min AMRAP
BENCHMARK: Last time compeleted was on 07/31/17 and 02/15/17.

*score is rounds plus any additional reps

*EMOM: every minute on the minute you compete all the required reps and rest in the remaining time.

*If 7 is too high of a number to complete within the time frame then lets scale the rep scheme down to a number that we can get about .20 secs of rest . As the workout continues and the more fatigued we get the rest will eventually get less and less. Ideally I would like to see you scale and maintain the EMOM for 10-12 mins, rather then failing to meet the required reps in the first couple rounds. You will get more out of the workout

*Thrusters: should be a weight we can go unbroken on all reps no matter how many rounds we do.

*Pull ups: Good scaling options today would be ring rows or jumping pull ups.

Performance/Sport Program (PSP)

OHS:

15 mins to work up to a heavy set of 3 for the day

3 mins rest then:

8 min EMOM:

Min 1 : 6 OHS @ 60% of above weight

Min 2 : 10 lateral box jump overs 24/20

Conditioning:

Bergeron Beep Test:

EMOM for as long as possible:

7 Thrusters 75/55

7 Pull ups

7 Burpess

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Friday 01/19/2018

Wednesday 01/17/2018

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

Weightlifting

Power clean (1-1-1-1-1-1-1)

8 x 1

*8 sets working every 3 mins. Every 3 mins you will complete 20 DU then 1 power clean.
Today you have 8 sets. These 8 sets include your warm up set (empty bar, or light weight). Each set, you will increase load and work to a moderate to heavy single for the day. Included in these sets will be some skill work on double unders. Take some time to focus on DU. If you have to scale to 5 or 10 DU thats FINE. If we are doing singles, great, lets take this time to be a bit more efficient. I added double unders to enforce the CNS, that we want are body jumping today as we increase weight in the bar. ENJOY!!

Performance/Sport Program (PSP)

10 rounds every 2 mins

1 Clean and jerk


*increasing weight for 5 rounds, then last 5 rounds at 85%



Gymnastics:


10 min EMOM:


Min 1: 5 Bar Muscle ups


Min 2: 100 ft (50/50) Farmer carry 70/50



Conditioning:


“Satans Sprint”


6 min AMRAP:


20/18 cal row


20 KBS 53/35


20/15 Cal bike

Wednesday 01/17/2018

Tuesday 01/16/2018

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Hammer head”


For time:


500 m row


Then 5 rounds


10 DB Deadlifts


10 DB Front squats


10 DB single arm push press (Left arm)


10 DB single arm push press (Right arm)

Then


500 m row

Dumbbells: 
(Rx 50/35)
Today we should be using a DB weight that we can do each movement unbroken. We ideally we should be able to do the deadlifts, take a 10-15 sec rest, then get the DB into the front rack postion and move thru the squat. Apply the same rest scheme prior to going into your over head single DB push press. Whatever gas you have left in the tank, use it on the last 500 m row.

Performance/Sport Program (PSP)


Back squat:


5 @ 65%, 65%, 70%


3 min rest


4 @ 65%, 70%, 75%


3 min rest


3 @ 70%, 75%, 80%

*
rest as little as needed between % increase.


Conditioning:


40 cal bike


Then 5 rounds


10 DB Deadlifts


10 DB Front squats


10 DB single arm push press (Left arm)


10 DB single arm push press (Right arm)


Then:
100 DU
(Rx 70/50)

rest as needed:

Rowing:

5 rounds:

500 m row

2 min rest

250 m row

1 min rest

Tuesday 01/16/2018

Monday 01/15/2018

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Avalanche”


For time:


5 rounds:


8 Snatches (Rx 75/55)


8 Burpees


1 min rest


4 rounds:


35 Double unders


10 HSPU


1 min rest


3 rounds


20 Wall balls (Rx 20/14)


10 Box jumps (Rx 30/24)


1 min rest


2 rounds


25 Sit ups


25 RKBS (Rx 53/35)
For today we are looking for rep schemes and weight that we can move fluidly thru at a steady pace for the duration of this workout.

Snatches: a weight we can go with needing to drop the bar between reps for all rounds.

Double unders: About 20-30 sec of work so either work the skill and scale the reps, or we can do singles

HSPU: best option today will be the pike press.

Wall balls and box jumps: for the wall balls, as always, pick a weight that we can hit a target consistently for every repetition. Today we are picking a box height that is a bit higher then normal. We want to try and work a more explosive jump after coming off the a squatting movement like wall balls.

RKBS: this should be a weight we can do the 25 swings with unbroken repetitions.

Performance/Sport Program (PSP)

Snatch:


10 min EMOM:


Min 1: 12 C2B pull up


Min 2: 2 full snatches @ 75% of 1RM


5 rounds:


10 snatches 75/55


10 Burpees


1 min rest


4 rounds:


35 Double unders


10 Def 6/4 HSPU


1 min rest


3 rounds


20 Wall balls (Rx 20/14)


20 Box jumps (Rx 24/20)


1 min rest


2 rounds


25 GHDSU


25 RKBS 70/53


Cool down:

10 min bike at 60% pace.

Then:

Crossover Symmetry Recovery protocol or Bullet Proof Shoulder protocol.

Monday 01/15/2018