Wednesday 06/20/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Weightlifting

Deadlift W3/D2-Option 1 (4-4-4)

3 sets of 4 at 78% of 1RM

3-4 mins rest between sets.

Weightlifting

Deadlift W3/D2-Option 2 (2-2-2)

3 sets of 2 reps. Each set we are increasing weight to a tough set of 2.

3-4 min rest between sets

WOD

Metcon (AMRAP – Reps)

“Run-Around”

10 min AMRAP:

7 Deadlifts

9 Shoulder to overhead

16 Air squats

Deadlift: 50% of the above weight used in strength portion

Shoulder to overhead: 50/35 DB

Performance/Sport Program (PSP)

Deadlift/ HSPU


3 x 4 @ 78%


superset each set of DL with 
5 def strict HSPU (3/2 inches)

-after last set, rest 2 mins then complete max effort kipping HSPU on same deficit.

Clean complex:


1 hang power clean + 1 hang squat clean

10 mins to build to heavy set of complex.



WOD:


Every 2 mins complete: (starting at 00:00 complete below, rest in remaining time, at 2:00 min mark, repeat)

7 deadlifts 155/105


9 Push jerk 155/105


16 Air squats

*5 rounds

after last round-

5 min 75% pace on bike then:


4 x 1000 m row @ 2k row pace


3 min rest between sets

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Wednesday 06/20/2018

Tuesday 06/19/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Work horse”

4 person team

1 mile

Partner 1: Double KB front rack walk while performing a sled drag

Partner 2: DB farmer carry

Partner 3: Sled push

Partner 4: rest
Double KB FR walk/ sled drag: this will be difficult on the midline today. Pick an appropriate KB and sled weightt that we can pull for approximately 50-100 m before needing to rest.

Farmer carry: Heavy

Sled push: moderate load.

Performance/Sport Program (PSP)

Accessory:

5 supersets:

10 bodyweigh bench press

10 strict pull ups

3-4 min rest between sets

5 supersets:

15 banded face pulls

10 matador dips – 2 sec hold at bottom and at full ext

15 band pull apart

3 min rest between sets

4 persont team:

1 mile

partner 1: Double KB front rack walk while performing a sled drag (moderate load)

partner 2: DB farmer carry 70/50

partner 3: sled push (M- 5 45# plates, 3 45# + 1 25#)

partner 4: rest

6 min recovery bike at 13 RPE

Tuesday 06/19/2018

Monday 06/18/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Weightlifting

Back Squat W3/D1-Option 1 (3-3-3-3-3-3)

6 sets of 3 reps at 80%

*3-4 mins rest between sets.

Weightlifting

Back Squat W3/D1-Option 2 (2-2-2-2-2-2)

6 sets of 2 reps. Each set of 2 increase weight to a tough set of 2.

WOD

Metcon (AMRAP – Reps)

8 min AMRAP:

12 Wall balls (Rx 20/14)

8 Barbell bent over rows (Rx 135/95)

Performance/Sport Program (PSP)

RMU


every 90 secs for 7 sets


3 kipping swings


2 pull to hip


1 muscle up

*avoid breaking at knees, keeping lats, glutes active throughout the movement.



Snatch complex:


1 snatch pull + 1 hang squat snatch


*6 sets to build to heavy set



Back squat:

6 x 3 @ 80% of 1RM


3-4 mins rest between sets



Conditioning:


8 min AMRAP:


12 Wall balls 20/14


12 Hang squat snatch 75/55


* if you break on the bar, complete 5 bar facing burpees. – record total reps, not including any burpees

Monday 06/18/2018

Friday 06/15/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Gymnastics/ DU skill work:

5 rounds:

.30 sec ring support hold

.30 sec rest

.30 DU skill work

.30 sec rest

WOD

Metcon (Time)

“Fire starter”

For time:

3 rounds

75 Double unders

15/12 cal row

12 DB or KB deadlift 70/50

9 Hang power snatches 115/75

Performance/Sport Program (PSP)

Strict press:


3 x 5 @ 75% of 1RM


3 min rest





Gymnastics conditioning


30/25 cal bike


10 RMU


25/20 cal bike

8 RMU


20/15 cal bike


6 RMU


15/10 cal bike


4 RMU



Front squat:


10 mins to build to heavy set of 3



Conditioning:


3 rounds


75 DU


15 C2B pull ups


12 DB / KB DL 70/50


9 Hang power snatches 135/95

Friday 06/15/2018