Monday 11/20/2017

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Bar Muslce up skill work:

15-20 mins

Time spent working basic body positioning::

Arch holds w/ PVC

Hollow holds w/PVC

Arch rocks w/ PVC

Hollow rocks w/ PVC

Once we work on static body holds we then translate that into the same holds while hanging from a pull up bar.

*Arch to hollow swing

Finally introducing our body position and pulls into a bar muscle up.

*Take this time today to work on perfect positioning and/or a progression into the movement. We will be seeing this movement in the near future.

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Performance/Sport Program (PSP)

DELOAD WEEK

20 min bike:

*every 4 mins complete

10 m spider man

5 Strict pull ups

10 OHS w/ pvc

Conditioning:

“Annie”

50-40-30-20-10

Double unders

Snatch primer

*2 rounds

Snatch

16 min EMOM:

Min 1: 3 snatches (you pick weight)

Min 2: 10 C2B

*snatches: you pick weight. Focus on perfect reps while increasing fatigue.

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Monday 11/20/2017

Saturday 11/18/2017

BIONIC CrossFit – Barbell Conditioning Class

Skill/Strength

Barbell class:

Snatch balance + 1 OHS

5 sets

* 5 sec pause in bottom of snatch balance and OHS

*you can pick today on staying at same weight across all sets or increasing weight each set.

Clean + Thruster

1 Power clean + 1 Hang power clean + 3 thrusters

4 times thru 2 x 65%, 2 x 70% of 1RM C&J

*rest as needed between sets.

PSP:

Snatch complex:

1 hang power snatch + 1 low hang full snatch

1 x 60%, 1 x 65%, 1 x 70%, 2 sets to build to heavy set

Pause Clean pulls:

3 sec pause at knees

2 x 70%, 2 x 75%, 2 x 80%

Saturday 11/18/2017

Friday 11/17/2017

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

12 min AMRAP:

21 Wall Balls 20/14

18/15 cal row

15 Box jumps 24/20

12 Single arm DB OHS (50/35)
*DB OHS- alternate arm each round. So round 1 complete all 12 in left arm, round 2 complete all 12 in right arm

Accessory

6 min rest

12 min EMOM:

Min 1: 15 GHD Hip Ext

Min 2: 8/8 single arm DB row (2 sec hold at top)

Min 3: 8 Med ball DB flys

Performance/Sport Program (PSP)

Snatch balance + 1 OHS

1 @ 65%, 2 x 70%, 2 x 75%- 5 sec pause at bottom of snatch balance and OHS

Split Jerks:

7 x 2 50%, 55%, 60%, 65%, 70% x 3

Conditioning:

12 min AMRAP:

21 WB

18/15 cal row

15 Box jumps 24/20

12 DB OHS 50/35

*DB OHS-all reps done on one arm, next rounds switch arms and complete all reps

4 min rest

2 mins

AMRAP DU

2 min rest

1 min

AMRAP DU

Friday 11/17/2017

Wednesday 11/15/2017

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Calories)

5 rounds:

1:10 to complete

9 Deadlifts + 6 Front squats + 3 Push jerk (Rx 155/105

In remaining time:

max calories on the bike

4 min rest between rounds.
*focus today should be a challenging weight. we are looking for a short, fast sprint on the bike after a cycling a moderate/heavy external load.

Performance/Sport Program (PSP)

Gymnastics conditioning:

15 min EMOM:

Min 1: 15 GHDSU

Min 2: 50 Ft Death march 50/35

Min 3: .30 sec HSPU

Back squats:

5 rounds:

.30 AMRAP @ 65% of 1RM rest 2:30 between sets

Conditioning:

5 rounds:

1:10 to complete

9 deadlifts + 6 hang power cleans + 3 push jerk 185/125

remaining time max cal bike

Snatch pulls:

5 times thru

2 Pause pulls (3 sec pause at knee) + 1 pull @ full speed

*focus should be on full ext and high elbows high on 3rd pull.

Wednesday 11/15/2017

Tuesday 11/14/2017

BIONIC CrossFit – CrossFit

General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

21 min EMOM:

Min 1: 12/10 cal row or bike

Min 2: 5 Bench press (bodyweight)

Min 3: 2 rope climbs

*Alternate each round between bike and row

*Bench: we are looking for a moderate load of a set of 5

*Rope climbs scales: sit to stand, hand over hand sled pull.

* we are looking for 30-40 secs of work today

Performance/Sport Program (PSP)

Gymnastics conditioning:

1 min light row

directly into

a set of 20% of max effort RMU

1 min light row

directly into

a set of 30% of max effort RMU

1 min light row

directly into

a set of 40% of max effort RMU

*repeat 2 times

WOD:

21 min EMOM:

Min 1: 12/10 cal row

Min 2: 5 Bench press (bodyweight)

Min 3: 2 Leg less rope climbs

Strength/midline Accessory:

3 rounds

100 ft front rack yolk walk

100 ft axel bar OH walk-light/moderate load

100 ft back rack yolk walk

*heavy load on yolk

rest as needed

Tuesday 11/14/2017