Tuesday 10/16/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Gymnastics

Ring MU skill work:

*arch to hollow swing: avoid breaking at the knees. Keeps arm long and generate tension thru the swing. Keep feet togther. Try holding a towel or shirt between toes as you do the swings

*hip to rings

*pull thru off feet with lower rings.

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
-15 min time cap-

*one sec added for each rep not completed

RMU scales:

1. 7 perfect swings and 7 ring dips

2. Hip to ring pulls

3. transition drills off floor

4. Jumping ring MU

Barbell: This should be a lighter to moderate load that we can move for 10 unbroken reps. The weight should feel moderate because of the grip and pulling factor from RMU

Performance/Sport Program (PSP)

Aerobic conditioning:

4 x 50/35 cal bike

2:30 min recovery bike/easy pace in between sets

4 supersets-

10 Incline chest assisted DB rows


10 Incline DB bench press



10 single arm DB preacher curls

10 single arm DB kick backs

3 min rest between sets

Deadlift:

10-
8-6-4-2


Building in weight to a heavy set of 2

*superset each set with 8/8 goblet hold single leg lateral box step up



Conditioning:


“Nasty Girls”


3 rounds


50 Squats


7 Ring MU


10 Hang power cleans 135/95

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Tuesday 10/16/2018

Monday 10/15/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Accessory

4 rounds superset:

8 Laying bench assisted barbell rows
-controlled movement thru entire rep.

10 DB bench press
-challenging weight but controlled.

12 (6/6) Bulgarian split squats- rear foot elevated on bench- as you lower keep knee just above ground- 5 sec eccentric , 3 sec hold in bottom drive up


3 min rest between

*if you would like increase weight each time thru complex.

WOD

Metcon (Time)

Member submit a wod


Submitted by Bill Fuzzard


“Switch blade”

10 rounds:


10 RKBS (heavy)


15 Jumping Lunges

Performance/Sport Program (PSP)

00:00-10:00


Pause OHS
-3 sec at just above hips, 3 sec hold in bottom, 3 sec hold above hips


*Build to moderate load-use this to dial in positioning


10:00-20:00


Build to heavy snatch balance



Power clean from blocks


Build to heavy single clean from blocks



Tempo Back Squat:

3 x 3
@ 65% of 1RM


5 sec down, 3 sec hold


rest 3 mins between sets



WOD:


Member submit a Wod


Submitted by Bill Fuzzard


10 rounds:


10 RKBS (heavy)


15 Jumping Lunges

Monday 10/15/2018

Saturday 10/13/2018

BIONIC CrossFit – Barbell Conditioning Class

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Individual Skill

1. Pause Snatch balance skill work:

4 x1 : 5 sec pause in bottom

*we wil go by feel for this. Goal today is to focus on speed pulling yourself under the bar

2. Snatch pull + low hang snatch hi pull + hang squat snatch

5 times thru complex

work up to 65-70% then do all sets at that 65-70% weight.

*today we will be focusing on keeping tension thru the body and into bar. The first two pulls will drill home transitioning weight in our feet as the bar rises.

Saturday 10/13/2018

Friday 10/12/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

Member submit a WOD


”Bear Necessities”

*submitted by Matt G

15 Minute AMRAP

1 Bear Complex (moderate load)

1 10m Shuttle Run

2 Bear Complex

2 10 m Shuttle Runs

….Ascending Ladder

Bear complex is: 1 power clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH


*score is total bear complexes completed
Weight: For the barbell today we should be picking a weight that if fresh we could 2-3 unbroken bear complex. We should be feeling that the weight becomes a bit more challenging as the workout continues (around the 4-5 bear complex mark). Grip will become an issue on this workout so utilize our weekly tips video for cycling the bar. If we feel comfortable using a hook grip, this would be a good workout to put that into place. The limiting factor for most will be the first S2OH into the back squat so no matter what, pick a weight we feel comfortable with that.

Performance/Sport Program (PSP)

Snatch


5 x 1 @ 86% of 1RM


3 min rest



Back Squat:


5 x 1 @ 88% of 1RM


superset each set with set .30 sec empty bar jumping squats -bar in back rack position.



Snatch grip DL + 2 low hang snatch high pulls


4 times thru @ 90% of 1RM



Barbell conditioning:


”Bear Necessities”


15 Minute AMRAP

1 Bear Complex (moderate load)

1 10m Shuttle Run

2 Bear Complex

2 10 m Shuttle Runs

….Ascending Ladder

Bear complex is: 1 power clean + 1 front squat + 1 S2OH + 1 back squat + 1s2oh


*score is total bear complexes completed



Recovery:


7 min recover bike 
then:


Crossover symmetry recovery protocol

then:

2 min pigeon (each side)

2 min couch (each side)

1 min child’s pose

2 min deep lunge (each side)

1 min child’s pose

then:

5 mins of foam rolling

Friday 10/12/2018

Thursday 10/11/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Accessory

Midline accessory:

3 supersets


18 leg raises over KB


18 Plank KB touches


.30 sec plank hold

2 min rest btwn sets

*Leg raises: sitting down, legs extended in front of you and raise legs over KB, touching ground on other side.

WOD

Metcon (AMRAP – Reps)

12 min AMRAP:


”Junk Yard”


16 single arm RKBS (8/8)


25 ft Single arm farmer carry


11 Single arm farmer carry box step overs 24/20


25 ft Single arm farmer carry

*we should be using a moderate weight today that will feel challenging on the grip as the workout progresses.

Lets see how far into the workout you can go without letting the KB touch the ground!

*Score is total box step overs completed.
*You will start with RKBS, performing 8 RKBS in each arm. Then which ever arm you finish on the swings on, you will continue to hold the KB in that arm and farmer carry 25ft where you will then perform 11 box step overs. You will then farmer carry another 25ft to the end of the gym. At that point you will start round 2. Alternate your carry on the box step overs.

Performance/Sport Program (PSP)

REST DAY

Thursday 10/11/2018