Wednesday 15 July 2020 – 1700 Virtual Class

Hi guys!  Click here for the link to Wednesday’s 1700 virtual class, and below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
7 power clean + push press, empty barbell

RX:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell* Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell* Push Press, 50/35 lbs
*Can also use a barbell: 115/75 lbs

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 250 m on the Concept 2 Rower, 250 m on the Concept 2 Ski Erg, or 500 m on the Concept 2 Bike Erg.

Super Fitness Robot time:  12:00 or less.
More Likely time:  19:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell* Power Cleans, 35/25 lbs
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell* Push Press, 35/25 lbs
*Can also use a barbell:  75/55 lbs

Limited Equipment:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Broad Jumps
Shuttle Run, 200 m (4x 50 m)
15 Handstand Push-ups (or regular push-ups to scale)

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Hamstring Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.

Tuesday 14 July 2020 – No Classes

Hi guys! No classes today, but here are your WOD options:

Warm-Up:
4 mins of running, biking, or rowing, followed by…
2 rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
10 hip & back extensions
10 glute bridges (empty barbell)
5 broad jumps

RX:
Back Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 03.06.2020.
Super Fitness Robot load:  90% or higher of 1RM.
More Likely load:  70% or higher of 1RM.
(Consider scaling if this seems unrealistic.)

Limited Equipment:
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Front Rack Walking Lunge, pick load, 1x 75 m

At Home:
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Wall Leg Stretch:  Hold 1-2 mins per side.
Foam Roller (back, etc.)

Monday 13 July 2020

Morning Class Link:
https://us02web.zoom.us/j/85885081933?pwd=SUNwUWxma3NzWmswZzZkZVJVNHo2UT09

Afternoon Link:
https://us02web.zoom.us/j/88555734797?pwd=NUFmcnlWY2lKb2xQOHc0eTdOZXNIZz09

Warm Up:

2 rounds, not for time of:
30-45 secs of jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10-15 push-ups
5-10 rings rows or pull-ups

RX:
For time:
100 Double Unders
50 Pull-ups
100 Double Unders
35 Pull-ups
100 Double Unders
20 Pull-ups

Scaled:
For time:
100 Single Unders
50 Ring Rows
100 Single Unders
35 Ring Rows
100 Single Unders
20 Ring Rows

No Equipment: 
For time:
100 Jumping Jacks
Plank Hold, 1 min
100 Jumping Jacks
R Side Plank Hold, 1 min
100 Jumping Jacks
L Side Plank Hold, 1 min

Cool Down & Stretching:

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.

Calves & Foam Rolling

Saturday 11 July 2020 – No Classes

Hi guys!  No classes today, but below are your WOD options.

Warm-Up:
2 rounds, not for time, of:
50 double unders
8 hip & back extensions
1x Burgener warm-up (Linchpin variation) with empty barbell, 45/35 lbs
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

RX:
1 Hang Squat Snatch, pick load
Every 1 min for 30 mins.
*3 sec pause at the bottom

Compare to 07.16.2019.

Super Fitness Robot load:  75% or higher of 1RM hang squat snatch.
More Likely load:  55% or higher of 1RM hang squat snatch.
(Consider scaling if this seems unrealistic.)

Scaled:
Hang Power Snatch + Overhead Squat, pick load
Every 1 min for 20 mins.
Compare to 07.16.2019.

Limited Equipment:
4 rounds for quality of:
10 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
10 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
12 Dumbbell Squats, 50/35 lbs
5 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
5 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Rest 2 mins

At Home:
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
10 Standing Broad Jumps
Shuttle Sprint, 200 m (4x 50 m)
5 Standing Broad Jumps

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Frog Stretch:  Hold 1-2 mins.
Wall Shoulder Stretch:  Hold 1-2 mins.

Friday 10 July 2020 – 0630 Virtual Class

Hi guys!  Your link to Friday’s virtual class is below.

0630 Virtual Class Link

The Girl CrossFit Workouts are important training benchmarks within the CrossFit training methodology.  They act as a great way to test your fitness against your previous self and see how you have improved and developed.  Friday’s WOD is “Grace”, one of the staple Girl Workouts.

Warm-Up:
4 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
6 hip & back extensions
6 deadlifts, empty barbell
6 hang power cleans, empty barbell
6 front squats, empty barbell
6 shoulder press, empty barbell
*After the warm-up, start slowly increasing loading until you begin your working set.

RX:  GRACE
For time:  30 Clean & Jerks, 135/95 lbs

Compare to 04.24.2019.
Courtesy of CrossFit.

Super Fitness Robot time:  3:00 or less as an individual.
More Likely time:  5:00 or less as an individual.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:  30 Clean & Jerks, 95/65 lbs

Limited Equipment:
For time:  40 Dumbbell Clean & Jerks, 50/35 lbs

At Home:
3 rounds for time of:
Plank Hold, 45 secs
20 Tuck Jumps
15 Strict Handstand Push-ups

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.
Straddle Stretch:  Hold 1-2 mins.