CrossFit WOD, November 27, 2019

Wednesday 11272019

Skill
Back Squat (10-10-10-10)
Complete 5 Strict Pull-ups immediately after each set.
And 45 second Superman hold between sets.

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for Time of:
Dumbbell Power Clean 50# / 35#
Front Squat 50# / 35#
-with 5 Burpees after each round

Example: 10 Power Cleans, 10 Front Squats, 5 Burpees, 9 Cleans, 9 Squats, 5 Burpees, 8 Cleans, 8 Squats, 5 Burpees…

New Programming Cycle here at CFII – Building a sustainable training program

Did you know that you are currently in the 2nd week of a 12 week training cycle here at CFII?

Every year, the end of the CrossFit OPEN is the start of a new training cycle focused on improving our foundational movements and aerobic capacity. What that looks like in each class is our Skill time will be shared between barbell movements (Back Squat, Deadlift, Press) and strict gymnastics progressions (pullups/pushups/core work). We are going to keep the reps high in our skill work with the intent to build better movement patterns for every member here. 

When we focus too much on racing the clock or the person next to us, we tend to stop prioritizing how good we are moving. That’s fine if you know the risks you are taking and I know we just got done with this huge 5 week competition so training days recently have been tough and everyone’s been pushing their limits! That’s all good and fun, but now is the time where we shift our idea of intensity from go-go-go to having an incredible focus on moving better with each rep. If that means slowing down, then slow down. My first CrossFit boss and head coach I had told me “If you can’t do the rep to quality anymore, that’s your body asking for a rest…so rest and do it right.”

 

When you watch the video link explaining more, you will see I review the 10 skills of fitness – Endurance, Stamina, Strength, Power, Speed, Agility, Balance, Coordination, Flexibility, Accuracy – Each of these skills are EQUAL in their value. We have just come off an 8-week cycle that prioritized speed, power, strength, and agility. Now we have shifted focus to Balance, Coordination, Flexibility, Strength and (Aerobic) Endurance. This cycle usually helps people feel really good 🙂 It’s a time to simply put, not worry about the clock. Focus on breathing good and moving better every day. 

My final point that I hope I have made often enough for you to take seriously and that is we have 10 AMAZING COACHES available to help you. That’s a huge part of what you get here at CFII. Talk to us about movements you want to achieve and we can help you get there. Let’s get after it Iron Athletes.

CrossFit WOD, November 26, 2019

Tuesday 11262019

Skill
Metcon (AMRAP – Reps)
Rotating EMOM:
1. Single Unders with feet together
2. Single Unders, alternating feet
3. Rest
4. Max Single Unders – fast!
5. Rest
6. Double Unders
7. Rest
8. Max Double Unders

Record reps from round 8, Max DUs
Metcon (AMRAP – Reps)
Rotate through list Every Minute On the Minute:
1. Single Unders with feet together
2. Single Unders alternating feet
3. Rest
4. Max Single Unders
5. Rest
6. Max Single Unders
7. Rest
8. 4 Single Unders + 1 Double Under Attempt

Record reps from rounds 4 and 6, Max Single Unders

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 20 minutes of:
200m Run
15 Box Jumps 24" / 20"
9 Toes to Bar

L1 scale box height and T2B to Hanging Knee Raises

CrossFit WOD, November 25, 2019

Monday 112519

Weightlifting
Shoulder Press (12-12-12-12)
DB Reverse Flys (20-20-20-20)
Facing bench on an incline

Metcon
Metcon (Time)
Buy-in:
60 / 40 calorie Bike
-then
21-15-9 reps of:
Handstand Push-ups
Goblet Lunges 70# / 53# (EACH leg, 42-30-18 total)
Metcon (Time)
Buy-in:
50 / 35 calorie Bike
-then
21-15-9 reps of:
Push-ups
Goblet Lunges (EACH leg, 42-30-18 total)

CrossFit WOD, November 22, 2019

Friday 11222019

Weightlifting
Deadlift (12-12-12-12)

Metcon
Metcon (4 Rounds for reps)
Tabata:
A) Jumping Chest to Bar Pull-ups (Reps)
B) Assault Bike (Calories)
C) Handstand Walk (Cones 5 ft apart. Each cone passed is rep)
D) Lunges (Reps)

1 minute rest between rounds.
Record total reps from each round.
Scale Jumping C2B to Jumping Pull-ups, and HS Walk to Bear Crawl.

CrossFit WOD, November 21, 2019

Thursday 11212019

Gymnastics
Ring Dips (10-10-10-10)
Dips (10-10-10-10)
Matador Dips.
Use bands or modify to bench Dips with 3 second pause in bottom.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes with increasing reps ( 3-6-9-12-15-etc.) of:
Toes to Bar
Wall Balls 30# / 20#
Burpees

For your score, record the rep number of the round you’re on in "Rounds", and total reps completed in the that round in "Reps"
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes with increasing reps ( 3-6-9-12-15-etc.) of:
Hanging Knee Raises
Wall Balls 10# / 6#
Burpees

For your score, record the rep number of the round you’re on in "Rounds", and total reps completed in the that round in "Reps"

CrossFit WOD, November 20, 2019

Wednesday 11202019

Core Work
Metcon (AMRAP – Rounds and Reps)
9 minute ABS!
Complete As Many Rounds As Possible in 9 minutes of:
20 Russian Twists feet up
20 Concept Rower Pikes
20 Medball Transverse Throws
20 GHD Hip Extensions

Scale GHD Hip Ext. to 20 Supermans, and keep feet on the ground for russian twists

Metcon
Metcon (Time)
30-20-10 reps for Time of:
Box Jumps 24" / 20"
KB Swings 53# / 35#

Scale box height and KB weight

CrossFit WOD, November 19, 2019

Tuesday 11192019

Skill
Metcon
Alternating EMOM for 10 minutes:
1 Rope Climb 20ft
25 Hand Release Push-ups
Metcon
Every Minute On the Minute for 10 minutes:
15 Ring Push-ups
3 Modified Rope Climbs

1 rep of the Modified Rope Climb is lowering to ground, climbing up and doing a hanging knee tuck.

Metcon
Metcon (Time)
Partner Workout for Time:
100 Push Press 115# / 75#
10 Rope Climbs
100 calorie Row
10 Rope Climbs
Metcon (Time)
Partner Workout for Time:
100 Push Press 65# / 45#
10 Modified Rope Climbs
100 calorie Row
10 Modified Rope Climbs

CrossFit WOD, November 15, 2019

Friday 11152019 CF

Skill
Metcon (AMRAP – Reps)
Rotate through movements Every Minute On the Minute:
1. Single Unders with feet together
2. Single Unders, alternating feet
3. Rest
4. Max Single Unders – fast!
5. Rest
6. Double Unders
7. Rest
8. Max Double Unders.

Record reps from Max Single Unders + Max Double Unders
Metcon (AMRAP – Reps)
Rotate through movements Every Minute On the Minute:
1. Single Unders with feet together
2. Single Unders alternating feet
3. Rest
4. Max Single Unders
5. Rest
6. Max Single Unders
7. Rest
8. 4 Single Unders + 1 Double Under Attempt

Record reps from both Max Single Unders rounds added together.

Metcon
Metcon (4 Rounds for reps)
E6MOM For 24 minutes:
400m Row or Ski (or 30/20 cal bike)
80 Double Unders
20 Burpees.
Metcon (4 Rounds for reps)
Every 6 Minutes On the Minute for 24 minutes:
400m Row
120 Single Unders
12 Burpees