Tuesday June 27th, 2017

Part A:
Gymnastics Strength

EMOM 18 Minutes
Min 1: 30 second ring support hold
Min 2: 10 strict ring dips
Min 3: Rest
Min 4: 5 strict HSPU
Min 5: 30 second HS Hold
Min 6: Rest

C: 20 second hold / 8 ring dips / strict HSPU
M: Support hold with foot on box / box ring dips / Box HSPU

Part B:
C2B pull-up

(Time Cap 15 Minutes)

C: 30-20-10 Pistol to box or with rear toe touch / Pull-ups
M: 20-15-10 Reps / Bulgarian split squat or Pistol to box / Ring Rows



Class Notes
Gymnastics intent:
We’re continuing to build on our progressions. There’s built-in rest here to allow you to challenge yourself and give you a chance to recover between the segments.

Metcon intent:
The rep range is designed to help you go in larger sets and challenge yourself. There’s no right number of breaks, but if you do break, keep the break quick and stay under the bar or rings without walking away. Trust your fitness. On the pistols, choose the appropriate progression that allows you to reach proper depth and correct position.

Monday June 26th, 2017

Part A:
Part A:
E2MOM for 8 rds.
2 Pause Front Squats
3 sec pause in bottom position
Build to heavy double

Part B:

5 DT Complex (1 DL, 1 PC, 1 SJ)
Run 600m
3 DT Complex
Run 400m
1 DT Complex
Run 200m
I: 225/145
C: 155/105
M: 95/65
Cap 20 minutes

Sunday June 25th, 2017




Saturday June 24th, 2017

Part A:
In 15 minutes
Rope Climb Skills
In Partners – Alternate 20 rope climbs

Mechanics – Rope stand-up no legs to 1′ above standing reach
Consistency – Rope Climb singles
Intensity – Double Rope climb alternating
(Purpose – Start 31 Heroes Prep)

Part B:
5 Rounds
10 Toes to Bar
20 American KBS
50 Double Unders

Part C:
200M weighted carry – KB, DB, or D-Ball (Athlete’s choice)

Part D:
3 Rounds Not For Time
1 min weighted plank, Rest as needed

RX – 2pd / 1.5 pd o
C: 1.5 / 1 pdKB, 50 DU
M: 1 / .5 pd B / KB, 50 bounding single unders

With DB – only one head of DB touches floor

Part B Time Cap: 15 minutes
Part C Time Cap: 5 minutes

Class Notes
You’ve been working your grip strength a lot the last few weeks with the gymnastics EMOMs and the metcon. Today is the day to test it. This is a grippy WOD. Don’t be afraid to break earlier than you expect in order to continue moving smoothly through the workout.

Friday June 23rd, 2017

Part A:
Super Set
Bench Press / Pendlay Rows
Rest 3 minutes after each Bench set.

During 3 minutes, complete a Pendlay Row set.

Building weight in Bench Press over the course of the 5 rounds. Have fun!

Part B:
AMRAP 12 Minutes
15 Strict HSPU
8 Strict Ring Muscle Up
10 Strict HSPU
6 Strict Muscle Up
5 Strict HSPU
4 Strict Muscle Ups

C: Box HSPU strict, Chest-to-Ring Pull-Ups
M: Seated L-Sit Press (should be on heavier side), Planked Dumbbell Rows – R & L.


Class Notes
We’re working on pressing and pushing in the same plane to even out some imbalances.

The metcon is designed to be a grinder.

Thursday June 22nd, 2017

Part A:
Power Snatch Technique

E2MOM for 7 Rounds
1 Hang Snatch Pull
1 Snatch Pull
1 Power Snatch

~ Build over all 7 Rounds to a heavy complex

Part B:
3 Rounds
10 OHS (185/135)
15 UnBroken WallBalls (20/14 – 10/9′)
15 Alternating DB Snatch (70/50)
Rest 3 minutes

C: OHS (155/105), 50/35 DB Snatch
M: OHS (95/65), 10 UB WB to 10/9, 35/25 DB Snatch


Class Notes
Today is a progression on our previous snatch work. If you’re feeling good, build to a heavy on the complex. Coaches will be watching for a press out on the Power Snatch. If they see it, they’ll suggest you drop weight to hit the complex correctly.

This week’s IWT is a variation of lower body movements. Choose a weight that allows you to hit the OHS unbroken. Squat snatching the first rep is allowed. Take advantage of the rest to bring your breathing rate down.

Wednesday June 21st, 2017

Part A:
Aerobic capacity
E5MOM for 8 Rounds
Row 500m
Run 200m

Part B:

3 min straddle stretch
90 seconds per side pigeon stretch
In between each position 30 second downward facing dog

Class Notes
Pure old-fashioned work capacity. Each round should get faster than the previous round. For example, if round one takes you four minutes, round 2 could take 3:50, round 3 should take 3:40, etc.

Make your last round your fastest and end satisfied with your effort.

Tuesday June 20th, 2017

Part A:
Gymnastics Strength
EMOM 16 Minutes
Min 1: 10 strict chin ups
Min 2: 10 superman (2 sec pause)
Min 3: 10 strict TTB
Min 4: REST

C: 8 ring rows, 5 strict TTB
M: 5 chin-up negatives, 5-10 KTE

Part B:
AMRAP 5 Minutes
10 Hang Power clean (155/105)
30 Double Unders

C: Hang PC (115/85), 20 seconds double under practice
M: Hang PC (95/65), 30 bounding single unders

Class Notes
Today’s gymnastics work builds on the good work you did last week. If you can hit the numbers you hit last week, try and push for one more rep each minute.

The metcon is fast. Choose a barbell weight you can hang onto for all 10 reps UB for the first few rounds. Remember to stay smooth on the jump rope work. This workout doesn’t have time for you to mentally beat yourself.

Monday June 19th, 2017

Part A:
Pause Back Squat
6 sets of 3 reps

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%

Pause 3 seconds at bottom position of each rep
~Rest 2:00 between sets
(Percentages based off 3RM FSQ)

Part B:
EMOM 16 Minutes
Station Work
Station 1: 15/12 Cals AB
Station 2: 10 burpee box jumps (30/24)
Station 3: 15 DB Thrusters (50/35)
Station 4: Rest

Athletes can start at any station – must take rest after on 4th minute (i.e.: go burpee box jump, thruster, AB, rest)

C: 12/10 Cal AB, 8 burpee box jumps (30/24), 12 DB thrusters (50/35)
M: 10/7 Cal AB, 6 box jumps (24/20), 10 DB thrusters (35/25)

Class Notes
An EMOM like this is about building capacity and confidence. Try and push yourself in the latter half of the workout. You’ll be surprised how much strength can be derived by mentally deciding to complete the work. Have fun!

Sunday June 18th, 2017

Skills/Make-Ups/Open Gym

Olympic Lifting Workshop
@ CroasFit Falls Church 10-11am

Gymnastics Workshop
– suspended for the summer.