Friday 05/26/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm-up

Coaches choice

Skill/Strength

Every 2:00 min sec complete 2 push jerk. Repeat this for 5 rounds. (taken from the rack)

*if we feel comfortble doing so, increase weight each round working to a moderate weight for the day

-then

Skill work:

DB/KB single arm overhead squat

WOD

Metcon (AMRAP – Reps)

10 min AMRAP:

10 DB/KB single arm OH squat (Rx 50/35)(5-L arm/ 5- R arm)

10 Toes to bar

10 Box jumps (Rx 24/20)

*DB/KB OHS scale- single arm front rack squats

*T2B scale- hanging knee raises

Optional Accessory

3 rounds superset:

8 Single leg bridges (8 in each leg)

8 Ring leg curls

10 GHD hip ext

Performance/Sport Program (PSP)

Snatch from blocks (blocks at knees)

1 x 75% of 1Rm, increase 5# from last week, drop 20# for 3×2.

Front Squat/Jerk:

2 FS + 1 split jerk

4 times thru-increase 10# from last week

Deficit DL:

4×5 @ 60%-increase 5-10# from last week

Conditioning:

10 Min AMRAP:

10 single arm DB/KB OHS (50/53, 35)

10 T2B

10 Box jumps (24/20)

Midline:

2 sets superset:

20 alternating leg V-ups

20 Reverse crunch

20 side plank wind mill (10 each side = 1 set)

Friday 05/26/2017

Thursday 05/25/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Ring muscle up skill work:

Focus here is working on being comfortable in the false grip for strict ring work.

Skills focused on:

*from the ground-pull thru in false grip (works on speed and proper body positioning and learning how to keep rings/elbows close to body-this can be done from the ground in a kneeling position or off your toes

*Hollow swing on the rings-focus on keeping core tight and not bending knees on the swings. Focus shoulder mobility and pointing toes forward as you swing forward, then driving heels to ground on the back swing.

WOD

Metcon (AMRAP – Reps)

Tabata:

Med ball cleans (Rx 20/14)

Hollow rocks

Hand release push ups

Cal row.

Tabata is 8 rounds of .20 sec of work, .10 sec of rest – each movement is 4 minutes.

*This will be done with all 8 rounds of Med ball cleans are completed then move onto hollow rocks and continue as follows finishing with Tabata row for calories.

Performance/Sport Program (PSP)

Rest day

Thursday 05/25/2017

Wednesday 05/24/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

10 min EMOM:

odd: 3 Front squats

even: 6 Back squats

*increase 10# from last week

*if we didn’t do this last week then use 60% of 1Rm front squat

Individual Skill

Snatch Primer

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Benchmark: Last done 12/23/2016

*Female weight: 55#

Optional Accessory

3 rounds superset:

10 wide grip pull ups (if we cant do wide grip, then use a band to get the proper muscle stimulus)

5-10 Strict HSPU (or our scales-box hspu, seated DB press)

.30 sec isometric hip ext

.90 sec rest after each round

Performance/Sport Program (PSP)

Pause clean (3 sec pause at knee)

5×2 @ 75% of 1RM C&J-increase 5 # from last week

Back squat:

4×8 @ 65% of 1RM -10# increase

Push Jerk:

5×2 @ 65% of 1RM C&J -increase 5 #

Conditioning:

“Randy”

75 Power snatches (75/55)

Accessory:

3 sets supersets rest as needed

10 wide grip pull ups

10 strict HSPU

Hip Ext:

2 x .30 sec isometric hold

Wednesday 05/24/2017

Tuesday 05/23/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Bionic Midline March”

2 person team:

1 mile sled drag/ farmer carry

*Sled weight: M-4 45’s, W-3 45’s

*Farmer carry 50/35

*2 person team: 1 person performing sled drag, while team mate is performing farmer carry-teams must start, stay and finish together-switch movements as needed.

*3 person team: 1 person performing sled drag, 2 team mates performing farmer carry. All must start, stay and finish together. Switch as needed.

This will be done as 800 m x 2

Performance/Sport Program (PSP)

Ring muscle up skill work:

5 rounds

00:00-01:30- 6 hollow swings (no pull and no hip drive)

01:30-03:00- 6 ring pull thru

*swings-focus on tight core/body. Goal should be no break at the knees-driving toes to ground, to in front as we pull thru and driving heels to ground on the back swing

*pull thru/transition work: use rings on rig. work on pulls with knees and/or toes on ground and focus on pulls to chest, an aggressive sit up and keeping rings close to chest. No press out

Midline/Grunt work:

2 Person team

1 mile sled drag/ farmer carry (same weight/ standards as stated above)

Tuesday 05/23/2017

Monday 05/22/2017

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Skill/Strength

3 rounds:

00:00-01:30

6 Barbell RDL- 40% of 1RM deadlift

01:30-03:00

12 Goblet squats

03:00-04:30

1 Push press + 1 push jerk.

*Goblet squats: go little heavier then normal so your legs are ready to move a moderate load on the barbell

*Push press/jerk: taken from the ground. Use this as a primer for the barbell in the workout. Increase weight each round to at least weight using for the workout.

WOD

Metcon (AMRAP – Reps)

Lurong Summer Challenge Series

2 mins: Deadlift (Rx L2, Rx+ L3)

1 min rest

2 mins: Back squat

1 min rest

2 mins: Shoulder to overhead

L3-DL-275/175, BS-225/145, S2OH-185/115

L2-185/115, 135/85, 95/65

L1-95/65, 45/35, 45/35

*Squats taken from rack

*S2OH from floor

* these should be moderate to heavy loads for 2 mins of continuous work.

DL-should be a weight you can do 10-15 reps unbroken when fresh

BS-should be a weight you can do at least 15 reps unbroken when fresh

S2OH- should be a weight you could do 8-10 reps unbroken when fresh

Optional midline:

Midline:

2 sets of 10 reps superset

plate crunch

med ball Russian twist

med ball V-ups

1 min plank with plate on upper back

*rest as needed between rounds

Performance/Sport Program (PSP)

High Hang snatch

5×2 :increase 5# from last week

Front squat: 1×3 (increase 5 if heavy triple is below 260, if above 260 increase by 10# from last week)

-then decrease 20-30# for 2×3

(weight decrease depends on heavy triple)

Conditioning/accessory:

3 rounds:

00:00-01:30

6 Barbell RDL- 40% of 1RM deadlift

01:30-03:00

12 Goblet squats

03:00-04:30

1 Push press + 1 push jerk.

Barbell conditioning:

2 mins: deadlifts (Rx 275/185)

1 min rest

2 mins: back squat (Rx 225/155)

1 min rest

2 mins: Shoulder to overhead (Rx 185/125)

*record total reps

Midline:

2 sets of 10 reps superset

plate crunch

med ball Russian twist

med ball V-ups

1 min plank with plate on upper back

Monday 05/22/2017