Tuesday 07/25/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Rounds and Reps)

“AJ”

26 min AMRAP:

7 DB power cleans (Rx 50/35)

26 Double unders

9 DB shoulder to overhead (Rx 50/35)

1 Rope climb

*Coach AJ’s birthday is 07/26 and was born in 1991. This was a workout designed by him. Lets get after this burner!

Performance/Sport Program (PSP)

Posterior chain/strength accessory work:

3 supersets NFT:

6 RDL (moderate to heavy load-around 50-60% of 1RM DL)

8/8 Eccentric single leg squat to box (hips not below knees)

then:

3 supersets NFT:

6 Laying bench barbell row (3 sec isometric hold at top, 3 sec eccentric)

8/8 Seat single arm DB press (temp reps-3-5 sec count eccentric)

HSPU stamina:

3 rounds (rest as needed between rounds)

2 strict deficit (increase deficit from last week)

.20 sec HS hold

6 deficit kipping

.20 sec hold

*goal is to not come off the wall until last .20 sec is complete.

Conditioning:

“AJ”

26 min AMRAP

7 DB power cleans 50/35

26 DU

9 DB shoulder to overhead 50/35

1 legless rope climb

Tuesday 07/25/2017

Monday 07/24/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

Double clean and push jerk (3-3-3-3)

4 times thru this complex. Goal is to increase 5# from last week if we feel comfortable doing so and use the same weight for all sets

*1 set every 2-3 mins

*This is our 3rd week doing this complex

WOD

Metcon (Time)

21-18-15-12-9-6

Front squat 95/65

3 Bar MU

* barbell is taken from floor and we should be using a weight that we can go unbroken for each round.

Scales:

Barbell: KB/DB front rack squats or goblet squats.

Bar MU: Box bar MU, or 6 box dips

Performance/Sport Program (PSP)

Double clean and Jerk

4 times thru complex @ 70% of 1RM C&J

(2 squat cleans + 1 split jerk)

*if last week you were above 220# then increase by 10#, if below then increase by 5#

Pause squat:

4×3 @ 75% of 1RM-3 sec pause in bottom, after each set complete 5 high box jumps

*increase 5# from last week

Barbell/Gymnastics conditioning:

21-18-15-12-9-6

Front squats (95/65. 115/75, 135/95, 155/105, 185/125, 205/135)

2-3-4-5-6-7

Bar MU

rest as needed:

Push/Pull complex

4×3: push press -increase 5# from last week

4×6-8: yates row-heavy load

Midline:

3 rounds:

10 laying bench toes to bar

15 hip ext w/2 sec isometric hold

.20 sec hanging hollow hold

Monday 07/24/2017

Friday 07/21/2017

BIONIC CrossFit – CrossFit

REMINDER NO 5:30PM CLASS IN PREPERATION FOR OUR COMPEITION ON SATURDAY

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
BENCHMARK: last done on 01/19/2017

Performance/Sport Program (PSP)

Cleans:

work up to 1×1 @ 80% of C&J, then drop 20-30# for 2×3 (not touch and go) : increase 5# from last week

Squat/jump:

superset:

4×3: Back squat

75% of 1Rm-increase 5-10# from last week

4×3: single leg lateral box jumps-3 jumps per leg- use a box height your feel comfortable with-10”-24”

Split jerk:

4×3 @ 70% C&J -increase 5# from last week

Conditioning:

5 rounds:

20 pull ups

30 push ups

40 sit ups

50 squats

Midline:

3x.30 sec bicycle kicks

3x.30 reverse crunch

3×10 side plank wind mill

Friday 07/21/2017

Thursday 07/20/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

8 rounds:

10 KB sumo high pulls

10 KB goblet walking lunges (10 steps)

10 KBS

10 Toes to bar

Rx-53/35

*rest 2 mins after each round.

*score is time minus rest
The KB work are progressions into the next movement, challenge yourself and see if you can go unbroken on the KB

Performance/Sport Program (PSP)

Rest day

Thursday 07/20/2017

Wednesday 07/19/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

Pause snatch (1-1-1-1-1)

5 sets of 1 with a 3 sec pause at the knee.

*this is a progression from last week. If we worked to a moderate weight last week, we will use 80% of that.

*same weight for all 5 sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Deadlifts 135/95

10 Box jumps 24/20

200 m run

*100 m = 1 rep

Performance/Sport Program (PSP)

PSP:

Pause snatch:

work up to a 1×1 @ 5# heavier then last week (Weight is initially based off of 85% of 1RM)- 3 sec isometric hold at knee

Power Snatch conditioning:

After pause snatch, take 60% of pause snatch for a drop set 1×5, then decrease that weight by 10#, and max effort PS for .30 sec.

Squat/Thruster:

4 times thru- 2 Front squats + 1 thruster @ 60% of Front squat – increase 5# from last week.

Conditioning:

10 min AMRAP:

10 Deadlifts 225/155

10 Box jumps 24/20

200 m run

*rest 10 mins then

OH WL:

4×8 @ 50% of C&J (8 total steps)-goal here is to closes to jerk grip as possible.-increase 5#

Accessory:

3 rounds superset:

3×10: DB reverse flys

3×10: feet elevated ring rows (2 sec isometric hold at top)

Wednesday 07/19/2017

Tuesday 07/18/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

100/80 Cal row

30 Burpee C2B pull ups

400 m odd object carry

30 Burpee C2B pull ups

100/80 Cal row
Odd object carry: you can pick anything in the gym of moderate load to carry for 400 m. The standard is the object has to be off the ground when moving.

Some ideas: Front rack walk (KB, barbell), farmer carry, suit case carry, KB baby carry, sandbag carry, back rack walk (barbell), 45# plate, medicine ball.

Performance/Sport Program (PSP)

HSPU endurance:

3 strict deficit HSPU

.25 sec HS hold

5 kipping deficit HSPU

.25 sec hold

*use same deficit as week prior

*3 rounds, rest as needed.

*goal is to stay on the wall.

Endurance/odd object:

100/80 cal row

15 Burpee muscle ups

400 m farmer carry + sled drag

15 Burpee muscle ups

100/80 cal row

*Farmer carry 50/35

*Sled: M-2 45#, F- 1 45# + 1 15#

rest as needed

Strength accessory:

superset for 3 sets

3 x max dips (matador or box)

3 x max DB single arm rows (70/50)

Tuesday 07/18/2017

Monday 07/17/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Skill/Strength

Double clean and jerk

2 squat cleans + 1 push jerk

*increase 5-10# from last week.

* 4 times thru the complex-same weight across

* 1 set every 2 mins

WOD

Metcon (AMRAP – Reps)

8 min AMRAP:

8 Power cleans 115/75

30 DU

*Goal: Unbroken on barbell.

* 10 Wall ball penalty if you drop bar 20/14

Performance/Sport Program (PSP)

Double clean and Jerk

4 times thru complex @ 70% of 1RM C&J

(2 squat cleans + 1 split jerk)

*if last week you were above 220# then increase by 10#, if below then increase by 5#

Pause squat:

4×3 @ 75% of 1RM-3 sec pause in bottom, after each set complete 5 high box jumps

*increase 5# from last week

Conditioning:

8 min AMRAP:

10 Power cleans 135/95

15 Wall balls

rest 4 mins-

4 rounds

15/12 Cal bike (Keep watts 80% of 1 min max average watt)

35 DU

rest as needed

Push/Pull complex:

Superset

4×3 Push press @ 65%of C&J-increase 5# from last week

4×8: Yates/aka Bent over row -pick weight that is challenging at rep 6-8

Midline:

3 rounds superset

3 x 10 Med ball GHdSU

3 x .45 sec weighted plank holds forearms/elbows on ground.

Monday 07/17/2017