Monday 07/06/2020

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Skill/Strength

Push press:

5 x 3

*5 sets of 3 reps.

*1 set every 2-3 mins

*increase weight each set to a moderate to challenge set of 3 or use this time to build confidence in this movement.

WOD

Metcon (AMRAP – Reps)

12 min AMRAP


8 Push press (light-moderate)


10/8 Cal row


12 Front rack alt lunge steps (6 left side/ 6 right side)

Performance/Sport Program (PSP)

20-30 min window:

Snatch

Build to heavy single- no more than 3 missed attempts at heavy single.

* lets see where we are at given the last 3-4 months so we have true numbers to work with.

*Remember the time off we have had and understand we won’t be where you were with weight or confidence.

Squat stamina:

10 min EMOM:

Min 1: 3 Front Squat

Min 2: 6 Back Squat

*moderate weight

Monday 07/06/2020

Tuesday 06/30/2020

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Skill/Strength

Back Squat

5 x 4

5 sets of 4 reps – one set every 3 mins

*increase weight each set to a challenging set of 4.

*if we are still getting use to taking a bar from the rack since being back then use this time to build some comfort and confidence.

*We did a squat session last week with 4 sets of 5 reps. If you increased each set last week, lets try to increase again and go a bit heavier.

WOD

Metcon (AMRAP – Reps)

12 min AMRAP

20 Alt DB snatches (moderate)

10 Burpee box jump overs 24/20

20 Alt DB hang clean and jerks (moderate)

Tuesday 06/30/2020

Mondau 06/29/2020

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Gymnastics

Back to basics:

10 min EMOM:

Min 1:

3-5 Eccentric pull ups

Min 2:

3-5 Eccentric Dips

WOD

Metcon (Time)

50 Wall balls 20/14

25 Power cleans (moderate)

50 Wall balls
Our goal for this workout is fast. Lets find a medicine ball weight we can do sets of 15-20 and a barbell weight we can move quick singles.

Time frame: sub 7-8 mins

Accessory

100 Hollow rocks

Mondau 06/29/2020

Thursday 06/25/2020

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Skill/Strength

Back Squats

4 sets of 5 reps – 1 set every 3 mins

*each set increase weight to a challenging set of 5

*if this is the first time since being back that we back squated with load, then use this time to build comfort and confidence in this movement.

WOD

Metcon (Time)

5 rounds:

10 Hang power snatch (light to mod)

20 Air Squats


40 Double unders
*our goal 2 mins a round- 10 mins or under for the workout

We should be using a weight that feels light to moderate, meaning we can do 10 unbroken reps but as we progress the reps start to feel heavier.

Thursday 06/25/2020