WEEKLY UPDATE: MAY 8TH-MAY 14TH

Article Of The Week:
Great Article On The First Pull:
http://www.catalystathletics.com/article/2065/Lifting-the-Bar-off-the-Floor-Get-it-Right-without-Over-Comp/

Video Of The Week:
Elbow Pain In Front Rack Position:

Nutrition Information Of The Week:
Nutrition For CF Athletes:
https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Strength

Warm Up:
15 PVC Pass Thrus
15 PVC Clockwise/Counter
10 DB Push Press
2 Wall Walks
100 M OH Plate Walk

WOD:
A) OHS: 6-5-5-3; Try To Increase From Last Week
B) Every 2 Minutes For 10 Minutes:
3 Push Press + 6 Russian KBS AHAP
C) 3X:
:20-:30 Flutter Kicks/Rest :30
:20-:30 Alternating Superman/Rest:30

Tier 2/3:
A) OHS Technique/Practice
B) EMOM For 10 Minutes:
Evens: 5-6 DB Push Press
Odds: 8-10 Heavy Russian KBS
C) 3X:
:20-:30 Plank Hold/Rest :30
:20-:30 Alternating Superman/Rest:30

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Banded Shoulder Sink
1 Minute Pigeon

Purpose: Strength/Core
Focus: Continuation Of OHS; Focus On Quality Reps

Tuesday
Speed.Stamina

Warm Up:
Down And Back:
Sampson Lunge
Buttkicks
Light Broad Jumps
Karaoke Shuffle
Power Skips
+
20 Standing Calf Raises
20 Air Squats W/ Thumbs On Shoulders
10 1/2 Burpees

WOD:
A) 12 Minute AMRAP:
200 M Run
10 Wall Ball (Rx=20/14)(T2=14/10)
5 Burpee Box Jumps (Rx=24/20)(T2=20/16)
-Rest 6 Minutes-
B) 12 Minute AMRAP:
400 M Run
50 Double Unders (T2=100 Singles+20 DB Lateral Hops)

Tier 3:
A) 12 Minute AMRAP:
100 M Run
4 Burpees
7 Wall Balls
10 Step Ups/Box Jumps
-Rest 6 Minutes-
B) 12 Minute AMRAP:
200 M Run
40 Jump Rope Singles
10 Step Ups/Box Jumps

Cool Down:
3 Minute Walk
1 Minute KB Calf Smash
1 Minute Foam Roll Quads

Purpose: Aerobic Development
Focus: Select Pace Where You Are Not Crushed After 1st AMRAP; Sustainable Pace Is Key

Wednesday
Stamina.Strength.Speed

Warm Up:
Burgner Warm Up
+
200 M Run
25 Calorie Row
25 Russian KBS

WOD:
A) 4X1 Squat Clean+3 Front Squats+1 S2O
B) 6-9-12-9-6
Power Snatch (95/65)
Calorie Row
-Right Into The Following-
9-12-15-12-9
KBS (1.5/1.0)
Calorie Row

*20 Minute Time Cap

Tier 2:
A) 4X3 Power Clean+3 Front Squat
B) Same; Scale Weight Accordingly

Tier 3:
A) Front Squat: 4X6-8 Reps
B) 5 Rounds:
5 DB Hang Power Snatch/Arm
10 KBS
10 Calorie Row
-Rest 1 Minute B/T Rounds-

Cool Down:
1 Minute LAX Ball To Scapula
1 Minute LAX Ball To Glute
1 Minute Sit And Reach

Purpose: Strength/Oly/Moderate Aerobic Power+Capacity
Focus: Select Correct Tier Based Off Ability And Work Capacity

Thursday
Strength.Speed

Warm Up:
2X:
15 PVC Good Mornings
10 PVC Toe Taps
10 OH DB Tricep Press
5 Single Leg KB DL/Leg
5 1/2 Burpees

WOD:
A) EMOM For 8 Minutes:
4-5 Ring Dips (T2=Banded/Toes/Box)
*Rx+= Weighted
B) 2 Rounds:
15 Deadlifts (Rx=295/185)(T2=225/155)
30 Bar Facing Burpees
-Rest 3 Minutes Between Rounds-
C) Banded Pull Aparts: 3X20-25; Rest 2 Minutes

Tier 3:
A) Same As T2
B) 4 Rounds:
5 Deadlifts
10 Burpees
-Rest 2 Minutes-
C) Same

Cool Down:
1 Minute Cobra/Child’s
1 Minute Banded Hamstring Distraction
1 Minute Spinal Twist Hold

*Purpose: Strength/ATP-CP/Aerobic Threshold
*Focus: Pick Challenge, Repeatable Dip Work/Deadlifts Should Be Moderate/Heavy Based Off Capacity To Repeat When Fatigued/Select Weight Accordingly/Push Those Burpees

Friday
Stamina

Warm Up:
2X:
100 M Run
30 Jumping Jacks
20 Shoulder Taps
10 Lunges (5/Leg)
5 Frog Hops
5 Yoga Pushups

WOD:
3 Rounds:
750 M Row
25 Pushups (T2=Cage Assisted)
25 Box Jumps (Rx=24/20)(T2=20/16)
25 Ab Mat Situps
25 Air Squats

*32 Minute Time Cap

Tier 3:
3 Rounds:
600 M Row
15 Cage Assisted Pushups
15 Air Squats
15 Ab Mat Situps
15 Step Ups/Box Jumps
-Rest 2 Minutes B/T Rounds-

Cool Down:
1 Minute LAX Ball To Pec
1 Minute KB Calf Smash
1 Minute Runner’s Stretch

*Purpose: Aerobic Capacity+Aerobic Sustainability/Muscular Endurance
*Focus: Chip Away; Do Not Redline Too Soon/Full Depth On Air Squats+Pushups

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10+11+12

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