Saturday 03/23/2019

BIONIC CrossFit – CrossFit

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Attention:

Saturday we send off the end of CrossFit Open by hosting our Saturday Throw-down. Heats will start at 8am and we will be running a heat every 30 mins. Bionic will be open by 7:30am. When you arrive make sure you sign up for a heat. Warm ups are completed on your own.

Our Saturday Throwdown will be catered by Box Bistro!!

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Saturday 03/23/2019

Friday 03/22/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

WOD

Metcon (Time)

CrossFit Open 19.5

33-27-21-15-9

Thrusters

Chest to bar pull ups

Rx 95/65

Scale: 65/45 with jumping pull ups

*20 min time cap
Reminder we have our Saturday Throwdown to end the 2019 CrossFit Open this Saturday. If you can please utiliz today as an active rest/recovery day and take part in our event!!

Individual Skill

If you plan on coming to the Saturday Throwndown please following the suggested individual skill work:

20 mins Foam rolling / soft tissue work (lats, calves, I.T. bands, glutes, thoracic spine, pec, front deltoid)

then:

5-10 easy pace row

every 300 meter, perform 10 slow squats and 5 empty bar push presses

then:

10-15 mins of static stretching

Friday 03/22/2019

Thursday 03/21/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50 Double unders

10 Single arm KBS

10 Single arm deadlift

50 Ft Farmer carry (every 5ft is 1 rep)

50 Ft KB Front rack walk (every 5 ft is 1 rep)

*each movement has to be done unbroken. There is no placing KB on the ground. Only resting position is the the farmer carry position.

At go you will perform the double under and then start the KB on your right arm and perform all movements in order. You will walk the farmer carry down 50ft, switch to the front rack position and walk 50ft back to where jump rope is. Once there, KB can be placed down and then start the next round. For the following round, you will complete the above with left arm. Alternate arms each round. If KB is placed down before round is complete, there is a penalty if a .30 sec wall sit

Thursday 03/21/2019

Wednesday 03/20/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

“Three amigos”

4 rounds for time:


400 m Run


500 m Row 


25/20 cal Bike

Performance/Sport Program (PSP)

PSP:


Gymnastics accessory:


.30 sec Hs hold


.30 sec rest


.30 sec KB front rack wall sit


1 min rest


4 sets



Back Squat:


6 x 2 @ moderate to heavy load


1 set every 3 mins



”Three Amigos”


4 rounds for time:


400 m Run


500 m Row 


25/20 cal Bike

Wednesday 03/20/2019

Tuesday 03/19/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Rounds and Reps)

“Frosty”

8 min AMRAP:


1-2-3-4-5…
cont

Push Jerks (moderate)


DB box step overs (moderate weight)


5 min rest
*DB in each hand.

*Box height 24/20

WOD

Metcon (AMRAP – Rounds and Reps)

After 5 min rest on first workout complete:

8 min AMRAP:


1-2-3-4-5…
cont..

Sand bag ground to shoulder 


Knees to elbow
Sandbag weight: heavy load for today.

*we can sub in a heavier slam ball or medicine ball if the sandbags are not within our ability or comfort level.

Performance/Sport Program (PSP)

Snatch:


2 hang snatch + 2 OHS


5 sets working @ 75%-80% of 1RM snatch



“Frosty”


8 min AMRAP:


1-2-3-4-5…


Push Jerks
 135/95

DB box step overs
 50/35, 24/20

5 min rest


8 min AMRAP:


1-2-3-4-5…


Sand bag ground to shoulder 


T2B

Accessory:


4 rounds:


100 ft single farmer carry / single arm front rack 
(50 ft left arm KB farmer carry, right arm KB front rack. Switch sides at 50ft mark)


8/8 KB side chops


2 min rest

Tuesday 03/19/2019

Monday 03/18/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Clean/Lunge Complex (Weight)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

10 Stationary front rack lunges

*3 attempts to get max weight. Once the complex starts the bar can not touch the ground until all movements are complete. If it does, that attempt is over.
BENCHMARK: Last two times completed were 07/06/18, 11/05/2018

WOD

Metcon (AMRAP – Reps)

“Quick mix”

3 rounds:

1 min of max distance row

1 min of rest

1 min of broad jumps

1 min rest

*every 6 feet is 1 rep on the broad jumps

Performance/Sport Program (PSP)

Gymnastics:


5 min emom:


3 chest ring pulls


3 min rest


5 min emom:


2-3 Strict RMU (go based on ability)


Clean + Front + Lunge 


1 Power clean + 1 hang squat clean + 1 Front squat + 10 Alternating front rack lunge steps


*complex needs to be completed unbroken


*last complete 07/06/2018


3 working sets to establish heaviest load w 1 set every 4 mins. 



Conditioning:


Every 5 mins for 4 rounds:


500 m row + 25/20 cal bike

Monday 03/18/2019