Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance:
EMOM 5
5 FSQ 60%
EMOM 5
3 FSQ 70%
Fitness:
EMOM 10
4 FSQ RPE 6
Part 2 – Conditioning:
“Keep It Clean”
Performance:
AMRAP 8 Ladder
1-2-3-4-5…
Power Clean 115/75
Thruster Same Bar
Fitness:
AMRAP 8 Ladder
1-2-3-4-5…
Power Clean RPE 5
Thruster Same Bar
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean
Performance and Fitness:
6×3 T&G 65% / Fitness RPE 6 can drop and reset.
Part 2 – Conditioning:
“Falling From Grace”
Performance:
On a 15 min ascending clock
“Grace”
30 C&J 135/95
-then-
50 Sit Ups
40 Pull up
30 Burpee
20 TTB
10 FSQ (w/ Grace bar)
-then with remaining time-
AMRAP
Double Unders
Fitness:
On a 15 min ascending clock
“Grace”
30 C&J RPE 6
-then-
50 Sit Ups
40 Pull up Progression
30 Burpee
20 TTB Progression
10 FSQ (w/ Grace bar)
-then with remaining time-
AMRAP
Speed Steps
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
Death by Deads
65-70% / RPE 7
With an ascending clock, begin with 1 rep, then increase by 1 rep EMOM until form begins to break down or you miss the interval.
CAP 10 min
Part 2 – Conditioning:
“Effin’ Up The Rotation”
Performance:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads 315/205
Interval 2: 3 Muscle up (any kind)
Interval 3: 3 Burpee Box Jump 30/24
Fitness:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads RPE 8
Interval 2: 1 Rope Climb / 2 Progression
Interval 3: 3 Burpee Box Jump
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
Performance: 6×3 T&G 65% Fitness: RPE 6 (can drop and reset)
Part 2 – Conditioning:
“Double’n Up On a Snatch”
Performance:
With a running clock:
AMRAP 3
3 Power Snatch 135/95
20 Dubs
-rest 3-
AMRAP 4
4 Power Snatch 115/75
20 Dubs
-rest 4-
AMRAP 5
5 Power Snatch 95/65
20 Dubs
**Score is total reps
Fitness:
With a running clock:
AMRAP 3
3 Power Snatch RPE 6
20 Speed Steps or 30 Singles
-rest 3-
AMRAP 4
4 Power Snatch RPE 5
20 Speed Steps or 30 Singles
-rest 4-
AMRAP 5
5 Power Snatch RPE 4
20 Speed Steps or 30 Singles
**Score is total reps
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX between sets.
Fitness:
9×3 Climbing to “heavy”
Part 2 – Conditioning:
“Really Bro??”
Performance:
EMOM 15
10 KBS 32/24
10 BXJ 24/20
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
Fitness:
EMOM 15
10 KBS AHAP
10 BXJ AHAP
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
In this month’s Nutrition Notes, we have a great article on how carbohydrates play a key role in overall performance.
Carbohydrate Selections: The Right Carb for the Right Job
Whole, unprocessed carbohydrate sources have significant health and performance benefits that might go unnoticed with macronutrient counting. For example, a doughnut and an orange can both provide the carbohydrate grams one needs, but other constituents should be considered. Even honey has more health value compared to table sugar due to the vitamins and minerals it contains.
This brief describes some of the factors to consider when selecting carbohydrates, including total carbohydrate grams. While the brief is not meant to be exhaustive, this information can help someone make more optimal choices based on needs and goals.
When selecting a carbohydrate, consider these components:
-Total carbohydrate (for body composition)
-Non-caloric constituents (for health)http://journal.crossfit.com/2016/10/carbohydrate-selections-the-right-carb-for-the-right-job.tpl
-Fiber (for satiety)
-Glucose vs. fructose (for recovery)
For the complete article, click here
(Written by E.C. Synkowski)
This month’s Coaches Corner, is from Coach Craig Marker
Defeat Poor CrossFit Movement With These Work-Rest Strategies
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
10 min skill work on HSPU Progression
-then-
10 min skill work on Rope Climb footwork
Part 2 – Conditioning:
“Soap on a Rope”
Performance:
AMRAP 7
3-6-9-12…
HSPU
1 Rope Climb
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
1 Rope Climb
**Wall Walk is nose to ground, Nose to wall
Fitness:
AMRAP 7
3-6-9-12…
HSPU progression
2 Rope Climb progressions
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
2 Rope Climb progressions
**Wall Walk is nose to ground, Nose to wall
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance and Fitness:
5×2 across @ 70% / RPE 7
Part 2 – Conditioning:
“Basic Bi#@h”
Performance:
AMRAP 20
400m Run
20 Sit Ups
20 Pull ups
20 Air Squats
Fitness:
AMRAP 20
400m Run
20 Sit Ups
20 Pull up progression
20 Air Squats
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance:
Est. 1rm
**30 min Cap
**to qualify for this lift, You must have been training here three Months and snatched every week for the past 4. Additionally, once you are at 85% your lifts must be witnessed by a coach and be given approval to continue to climb based on control.
Fitness:
Work to a heavy single.
Part 2 – Conditioning:
“Balls and Snatches”
Performance:
AMRAP 8
10 Wall Ball 20/14
2-4-6-8-10…
Power Snatch 95/65
Fitness:
AMRAP 8
10 Wall Ball
2-4-6-8-10…
Power Snatch RPE 5