In-House Charity Event

BIONIC CrossFit – CrossFit

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Attention:

Charity In-house event

7am-12pm

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In-House Charity Event

Friday 12/14/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Attention:

Reminder this Saturday 12/15/2018 we have our annual in-house event for charity. There will be no 8am Barbell class or 9am CrossFit class.

*For those attending:: Christmas/holiday attire is required!

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

4 min window:


35/25 Cal row


15 Hang power cleans (lighter to moderate)


remaining time max 10 m shuttle sprints


4 min rest


Repeat 4 times.
Row: we want to be done with rower in no more then 1:30.

Cleans: lets pick a weight that we can do the majority of these reps unbroken. Grip fatigue should be a factor in holding on to the bar, but something we can push thru.

Sprints: we are looking for at least a minute of work on these.

Performance/Sport Program (PSP)

35/25 Cal row


15 Hang power cleans 155/105


remaining time max 10 m shuttle sprints


4 min rest


Repeat 4 times.

Friday 12/14/2018

Thursday 12/13/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm-up

Skill/Strength

4 supersets:


5/5 Single leg barbell DL


8 Banded shoulder press

2 min rest between sets


*place thinner (1 inch) band under base of feet, bring it up to front rack position and perform a strict press-using both hands as you would a barbell


*use this as a warm up primer for the class

Individual Skill

HSPU skill work

Progressions and kipping drills

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Goal: under 6 mins

Deadlift: lets pick a weight today that is a moderate load that we can get the set of 21 done in 2 sets.

HSPU; pick a rep scheme that allows a finish time of our goal or utilize one of the many progressions.

Performance/Sport Program (PSP)

REST DAY

Thursday 12/13/2018

Wednesday 12/12/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

OHS/ Snatch Skill Warm up


4 x 3 Tempo OHS

*3 sec down, 3 hold just above parallel, 3 sec pause in bottom


then:

4 x 2 Snatch balance


*use this time and sets to work on positioning on OHS and speed snatch balance

*this skill session will serve as our barbell warm up for class.

WOD

Metcon (Time)

“Snatch it up”


30/20 Cal bike


15 Squat snatch 
(moderate)

10 Muscle ups (ring or bar)


15 Squat snatch 


30/20 Cal bike
Barbell weight: we are looking for a weight we can do quick single reps. Lets try to maintain 1 rep every 3-5 secs.

Muscle ups scales:

We can start with scaling the reps. W are looking for no more then 1 min to 1:30 of work on the muscle ups, so lets pick an appropriate rep scheme. From there we can modify to jumping bar or ring muscle ups. Lastly we will modify to supported or unsupported dip.

Performance/Sport Program (PSP)

Gymnastics:


Unbroken complex


5 pull ups, 6 c2b, 7 t2b


4 times thru


*rest as needed to complete unbroken.



Clean:

6 sets to build to heavy squat clean

rest as needed



WOD:


“Snatch it up”


30/20 Cal bike


15 Squat snatch 
135/95

10 Muscle ups (ring)


15 Squat snatch 
135/95

30/20 Cal bike

Wednesday 12/12/2018

Tuesday 12/11/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Accessory

4 supersets:


10 DB curl to Arnold press


15 Seated banded rows


then:

3 supersets


6/6 Cossack squats


8/8 Goblet hold lateral box step ups

WOD

Metcon (AMRAP – Reps)

“Bulldozer”

15 min AMRAP


60 ft Single KB front rack walking lunge (30ft LA / 30ft RA) 


5 Power cleans 225/155


60 ft plate push
 (30ft down / 30ft back)
*distances are set at 30ft sections. 6ft equals 1 rep

Performance/Sport Program (PSP)

4 supersets:


10 DB curl to Arnold press


10 Bent over barbell rows

2 min rest

then

3 supersets


6/6 Goblet hold Cossack squats


8/8 Goblet hold lateral box step ups



4 supersets


40 ft hand over hand sled pull


8 Tempi bench press

*tempo count: 3 eccentric, 3 sec concentric

WOD:


“Bulldozer”


15 min AMRAP


60 ft Single KB front rack walking lunge (30ft LA/30ft RA) 


5 Power cleans 225/155


60 ft plate push (30ft down / 30ft back)


*distances are set at 30ft sections. 6ft equals 1 rep

Tuesday 12/11/2018

Monday 12/10/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

Squat Stamina

10 min EMOM:

Min 1: 3 Front Squats

Min 2: 5 Back Squats

60-65% of 1 RM front squat

*if we don’t know that number, or that number feels too heavy, lets try a moderate weight for your front squat. That same weight will transition over to a lighter weight for a back squat but fatiguing because of limited rest

WOD

Metcon (Time)

“Gauntlet”


2 Rounds:


50 KBS (moderate)


50 Wall balls 20/14
KBS: we should be using a KB that we can do 20 + swings

Performance/Sport Program (PSP)

15 mins to build to build to heavy snatch for the day


10 min EMOM:


Min 1: 3 Front squats


Min 2: 6 Back Squats


@ 65% of 1RM





WOD:


“Gauntlet”


2 Rounds for time:


50 KBS 70/50


50 Wall balls 20/14



Recovery 


5 min bike


then 


4 supersets:


5/5 Single leg barbell DL


8 Banded shoulder press


*rest as needed


*place 1 inch band under base of feet, bring it up to front rack position and perform a strict press.

Monday 12/10/2018