Thursday June 26th, 2019

Part A:
OPTION 1:
Using 80% of what you hit on June 3, 5×5 Back Squat; rest at least 3 minutes between sets

OR

OPTION 2:
Using 60-70% of what you hit on June 3, 5×5 Back Rack Lunge (5 reps per leg); rest at least 3 minutes between sets

Part B:
Intensity (Rx):
3 rounds
25 calorie row
75 double unders
Rest 2 minutes between rounds

Score – Fastest single round

Consistency:
3 rounds
15 calorie row
60 double under
Rest 2 minutes between rounds

Score – Fastest single round

Mechanics:
3 rounds:
15 calorie row
100 single under
Rest 2 minutes between rounds

Score – Fastest single round

Class Notes
It was a couple weeks ago that you were doing triples at 80%. Today you’re doing 80% for these squats. This is going to be TOUGH but you’re ready for it. If you’ve been doing the lunges, stick with it. I’m really excited to see what happens on re-test.

Part B is an interesting twist and I think this might be the first time I’ve ever programmed a scoring methodology like this. Your score is only your fastest round. Not your total time. Just one round for your best score.

Wednesday June 26, 2019

Intensity:
EMOM 35
Min 1: 18/15 Cal AB
Min 2: 10 TTB
Min 3: 5 Power Snatch 135/95
Min 4: 10 Ring Dips
Min 5: Rest

Consistency:
EMOM 35
Min 1: 15/12 Cal AB
Min 2: 8 TTB
Min 3: 5 Power Snatch 95/65
Min 4: 8 Ring Dips
Min 5: Rest

Mechanics:
EMOM 35
Min 1: 12/10 Cal AB
Min 2: 10 Straight Leg Raises
Min 3: 5 Power Snatch 75/55
Min 4: 10 Push Ups
Min 5: Rest

———————————-

Class Notes:
7 rounds is a lot of rounds but the work should be manageable. Follow this order and start with the assault bike. It’s specifically designed to jack up your heart rate before tackling the rest of the workout.

Tuesday June 25th, 2019

Part A:
EMOM 12
Min 1: 2 Strict Press
Min 2: 4 Push Press
Min 3: 6 Push Jerk
Min 4: Rest
All at 70% of 1RM Strict Press

Part B:
Intensity: (Rx)
“DOTTIR”
21 DL (225/155)
12 Bar Muscle-ups
15 Hang Power Cleans
9 Bar Muscle-ups
9 Shoulder to Overhead
6 Bar Muscle-ups

Consistency:
21 DL (165/115)
12 Burpee Chest to Bar
15 Hang Power Cleans
12 Burpee Chest to Bar
9 Shoulder to Overhead
12 Burpee Chest to Bar

Mechanics:
21 DL (115/75)
12 Burpee Pull-up or Ring Row
15 Hang Power Cleans
12 Burpee Pull-up or Ring Row
9 Shoulder to Overhead
12 Burpee Pull-up or Ring Row

—————–

Class Notes:
Last week of the STO cycle here. It’s been cool to see everyone progress here and I hope people are feeling more stable overhead.

Part B was originally featured at the Reykjavik CrossFit Championship back in May. It’s a really cool workout, and I’m really, really excited to see our gyms tackle it.

Monday June 24th, 2019

Part A:
Using 90+% of what you hit on 3 June:
5×2 Back Squat of 1RM
Rest at least 3 minutes between sets.

Part B:
Intensity (Rx)
E90 second for 5 rounds
1 Squat Clean (225/155)
5 Box Jump Overs (24/20)
10 Wall Balls (20/14 – 10/9)

Consistency
E90 second for 5 rounds
1 Squat Clean (185/125)
5 Box Jump Overs (24/20)
10 Wall Balls (20/14 – 10/9)

Mechanics:
E90 second for 5 rounds
1 Squat Clean (115/75)
5 Box Steps Overs (24/20)
10 Wall Balls (14/10 – 10/9)

———–
Class Notes:
Last week of our squatting cycle. These two reps at 90% are going to be tough. It is mentally & physically exhausting to squat this much at this load. So, make sure you’re ready when you walk in the door. Take the 3 minutes rest between sets.

If you’re smoked from Part A, feel free to skip Part B. You should choose a weight that’s a no-doubt-about-it squat clean weight. No one should be failing the squat clean.

Sunday June 23rd, 2019

Open Gym
900am & 600pm

—————
Circuit Fit (6:00pm only)
AMRAP 5 mins
Buy in 100 DU
Then,
12 Air Squats
4 Burpee Box Jump Overs

~Rest 3 mins~

AMRAP 5 mins
Buy in 100 DU
Then,
8 Air Squats
4 Burpee Box Jump Overs

~Rest 3 mins~

AMRAP 5 mins
Buy in 100 DU
Then,
4 Air Squats
4 Burpee Box Jump Overs

Score = total number of air squats and box jumps completed.

Saturday June 22nd, 2019

“Girls Gone WOD”
Intensity / Consistency:
With a partner:

100 Double Unders each

“Elizabeth”
21-15-19
Squat Clean (135/95)
Ring Dip

100 Double Unders each

“Isabel”
30 Snatches (135/95)

100 Double Unders each

“Jackie”
1000m row
50 thruster (45/35)
30 pull-ups

100 Double Unders each

Then, each partner completes (simultaneously)
“Helen”
3 rounds
400m run
21 American KB Swings (1.5/1)
12 Pull-ups

Mechanics:
With a partner:
“Girls Gone WOD”
100 Single Unders each
21-15-19
Squat Clean (95/65)
Push-up
100 single under each
30 Snatches (95/65)
100 single under each
1000m row
50 thruster (45/35)
30 ring rows
100 single unders each
Then, each partner completes (simultaneously)
3 rounds
400m run
21 American KB Swings (1.5/1)
12 ring rows or 12 pull-ups

35 minute cap

———-

Class Notes:
Have fun!

Friday June 21st, 2019

Part A:
E2MOM for 10 Rounds
2 Strict Press
Last 6 rounds – As Heavy as Possible

Score: Heaviest double

Part B:
Intensity/Consistency/Mechanics:
For time:
Gwen
15 – 12 – 9
Unbroken Clean and Jerk*

*Pick a weight and stay at the weight for all 3 sets. Each set must be unbroken, touch n go!

Score B: Weight
Score C: Total time, including rest

————-

Class Notes:
Part A is straightforward – 20 minutes of strict pressing. No matter how heavy you go – no fails allowed. If you fail a rep, you MUST drop the weight and re-do it.

Part B is deceptively difficult. The weight MUST stay the same for all 3 rounds. The reps must be unbroken. You can rest as long as needed between sets to recover.

Thursday June 20th, 2019

Part A:
OPTION A:
Using 70% of what you hit on June 3rd (or 1RM), 4×10 Back Squat; rest for at least 3 minutes between sets

OR

OPTION B:
Using 50% of what you hit on June 3rd (or 1RM), 4×10 Back Rack Lunges (5 reps per leg); rest for at least 3 minutes between sets

Part B:
Intensity/Consistency:
EMOM 16
Min 1: Max calories row
Min 2: Rest
Min 3: Max Box Step overs (50/35 – 24/20”)
Min 4: Rest

Mechanics:
EMOM 16
Min 1: Max calories row
Min 2: Rest
Min 3: Max Box Step overs (35/15 – 20/16”)
Min 4: Rest

———–

Class Notes:
Part A continues the dynamic part of the squat progression. I’d prefer you to stay with either the lunges or squats and continue what you did from the prior week, but you’re free to switch it up if you’d like.

Part B is a series of mini-sprints. The goal here on the rower is straightforward – go hard and hang on. The goal on the box is a little different depending on your height. If you’re very tall and the box is relatively short, I would suggest trying to go unbroken every round. If the box is very tall for you (like it is for me), pick a number (ie: 15) every round and try to hit that every time.

Wednesday June 19th, 2019

Part A:
Intensity (Rx):
Partner Regional “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (295/185)
Bench (195/135)
Squat Clean (145/95)

Consistency:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bench (155/95)
Squat Clean (105/75)

Mechanics:
10-9-8-7-6-5-4-3-2-1
Deadlift (155/105)
Bench (105/75)
Squat Clean (85/55)

* Solo Athlete:
8-7-6-5-4-3-2-1 rep scheme

Part B:
Not for Time:
5 x 5 Behind the Neck Snatch Grip Strict Press (Heavier than last week)
5 x 10 Banded Pull-Aparts (Red / Orange Band)
5 x 10 DB Seal Row (heavier than last week)

SKILL WORK (optional):
5 sets of 10 PERFECT medium amplitude ring swings

—————-

Class Notes:
Linda is one of the classic CrossFit benchmarks, but it’s a monster to take on untrained. Today we’re going to take on a variation of it by doing the Regionals versions and partnering you up. If you think this is going to be too easy, then go faster. Linda, regardless of the weight, is 165 reps of total movement. It should be difficult.

Part B continues our skill work for this month. I’ve watched this at both gyms and it looks like people are getting good technique practice from it. Not everything has to be an all-out effort to be effective to your health, wellness, and fitness. And, if you’re skipping this work, ask yourself why. Accessory work is like meal prepping – you don’t always want to do it, but you know you should.

Tuesday June 18th, 2019

Part A:
EMOM 16:
Min 1: 3 Strict Press
Min 2: 6 Push Press
Min 3: 9 Push Jerk
Min 4: Rest

All at 60% of 1RM Strict Press

Part B:
Intensity:
AMRAP 12
20 Alternating DB Snatch (50/35)
10 Single Arm DB OH Lunge (50/35)
100 double unders

*If athletes use DB, both heads of the DB must touch the ground on snatch simultaneously.
If athletes use KB, the snatch is from the hang.

Consistency:
AMRAP 12
20 Alternating DB Snatch (45/25)
10 Single Arm DB OH Lunge (45/25)
100 double unders

Mechanics:
AMRAP 12
20 Alternating DB Snatch (35/15)
10 Single Arm DB OH Lunge (35/15)
100 single unders

————

Class Notes:
We’re continuing this month’s shoulder endurance progression. The percentage today is a little bit heavier than last week. Continue to focus on three perfect movement patterns.

Part B notes: The DB must alternate every rep on the snatches. For the lunges – each knee touching the ground counts as one rep. You can keep the DB in the same arm for the lunges.