Saturday 08/18/2018

BIONIC CrossFit – CrossFit

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Warm Up

Coaches choice

WOD

Metcon (Time)

Team of 3:

150 Power snatches

50 reps – 115/75

50 reps – 135/95

50 reps – 155/105

*switch every 5 reps.

*on the start and every time you switch working person, the working person must complete 6 lateral burpees over bar and 20 alt jumping lunges prior to starting snatches.

*one person working at a time.

-30 min cap-

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Saturday 08/18/2018

Saturday 08/18/2018

BIONIC CrossFit – Barbell Conditioning Class

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Individual Skill

2 Pause OHS + 1 snatch balance

*on the 3 mins for 4 sets

*tempo OHS: 3 sec pause just above parallel on way down, 3 sec pause at bottom, 3 sec pause just above parallel on way up

Hi Hang snatch

5 x 1

*bar doesn’t lower below pockets on the dip. Bar stays in hips

Saturday 08/18/2018

Friday 08/17/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

“21” (Weight)

Staring on the zero mark and every 5 mins complete:

6 Deadlifts

5 Hang power cleans

4 Push jerk

3 Deadlift

2 Hang power clean

1 Push jerk

All movements must be unbroken/ continuous. Only resting position is in front rack or overhead. If bar drops during your attempt at this complex, that set is done.

*4 attempts at this complex

*score is heaviest weight for the complex
This is a new Bionic Benchmark. This benchmark replaces “DT”

Performance/Sport Program (PSP)

Staring on the zero mark and every 5 mins complete:

6 Deadlifts

5 Hang power cleans

4 Push jerk

3 Deadlift

2 Hang power clean

1 Push jerk

All movements must be unbroken/ continuous. Only resting position is in front rack or overhead. If bar drops during your attempt at this complex, that set is done.

*4 attempts at this complex

*score is heaviest weight for the complex

Rest as needed

4 x 1500 m row same pace as last week


-2 min rest between rounds

Friday 08/17/2018

Thursday 08/16/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

15 mins:

Working on two main body positions

1. Arch / superman

2. Hollow

Then putting these two positions together and work on arch to hollow / kipping swing on pull up bar.

WOD

Metcon (AMRAP – Reps)

WOD:


12 min AMRAP:


10 T2B


20 Wall balls 
(Rx 20/14)

40 Double unders
Scales:

Toes to bar: in order these are the appropriate scales- knees to elbow, hanging knees to chest, hanging knees to waist, v-ups, tuck ups

Performance/Sport Program (PSP)

REST DAY

or if feeling good as this is a De-load week, do above workout at 15 RPE as an active recovery.

Thursday 08/16/2018

Wednesday 08/15/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

“Ground and Pound”

3 rounds:


4 min window to complete


50/40 cal bike


remaining time max sand bag cleans


4 min rest between rounds.


*score is number of Sand bag cleans
*bike we are looking for no more then 2:30 of work


*Sand bags we want a heavy load for today.

-key points to remember-deadlift bag to knees, pinch knees, bear bug the bag, chest/chin to bag, explode up thru legs to full extention.

Performance/Sport Program (PSP)

DE-LOAD week

Clean/ Jerk complex:

3 hang squat clean + 1 push jerk + 2 hang squat clean + split jerk

4 times thru @ 60% of 1RM C&J

*goal here is to be smooth on the barbell cycling and quick on the jerks

3 rounds:


4 min window to complete


50/40 cal bike


remaining time max sand bag cleans Rx 150/100


4 min rest between rounds.


*score is number of sand bag cleans

*bike we are looking for no more then 2:30 of work

Wednesday 08/15/2018

Tuesday 08/14/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (AMRAP – Reps)

“Wild West”

1 min of work / 1 min of rest


Hang squat clean


Sled push


Cal Row


Back ward Sled drag


Push press


Back ward Sled drag


Cal Row


Sled push

Hang squat clean



Rx 95/65


Sled push- M 2 45’s + 1 25, F- 1 45 + 1 25


Sled pull- M 4-45’s, F 3 45’s


Row Damper at M-10, F-8

Performance/Sport Program (PSP)

DELOAD WEEK

“Wild West”

1 min of work / 1 min of rest


Hang squat clean


Sled push


Cal Row


Back ward Sled drag


Thruster


Back ward Sled drag


Cal Row


Sled push

Hang squat clean



Rx 115/75


Sled push- M 2 45’s + 1 25, F- 1 45 + 1 25


Sled pull- M 4-45’s, F 3 45’s


Row Damper at M-10, F-8

Tuesday 08/14/2018

Monday 08/13/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

Metcon (Time)

Member Submit – A – WOD

-submitted by Kristy Nicolo

“Walk before you run”

5 rounds:

40 ft HSW

7 Snatches 135/95

200 m run
*pick one the previous scales we have done in the past for HSW. We can use Bear walks, box circles, or slider walks.

-slider walk/ bear walk: 40ft

-Box circles: 2 (1 in each direction)

*snatches: we should be picking a weight you could do sets of 5 or quick singles

Performance/Sport Program (PSP)

DELOAD WEEK

Snatch pulls:

4 x2 @ 80%

*focus on being patient on the bar. Knees pull back as the bar rises, once bar is at knees pull shoulders back and transfer weight to heals followed by bar into hips and big shrug. We want tension on that bar thru your lats into your arms

WOD:

Member Submit – A – WOD

-submitted by Kristy Nicolo

5 rounds:

40 ft HSW

7 Snatches 135/95

200 m run

Monday 08/13/2018