21.06.14 – 21.06.19

Attention Athletes! Please refer to the notes below on how to approach the programming

Training Stimulus

To help you determine how to approach daily training, you’ll sometimes see the intended Duration, Feel, and Pacing posted. This will help you and your coaches determine the appropriate scaling and effort to achieve the desired training effect. This is also why you’ll often see time caps, RX+ loading, and alternate movements listed with the workout. Check out the Workout Description Format here.

Competitors

Competitors Corner training is intended to replace the daily programming on Mondays, Wednesdays, and Saturdays. On Tuesdays, Thursdays, and Fridays, competitors should follow the class programming and utilize the Competitors Corner as accessory work.

Monday 21.06.14

CrossFit

Weightlifting
Power Snatch
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. Rest long enough to stay fast.

Conditioning
For time:
Row 500m
Rest 1:00
5 Rounds
10 Burpee Box Jump Overs 24/20″
20 Wallballs 20/14lbs to 10/9′
Rest 1:00

Duration: Short
Feel: Conditioning
Pacing: Reach

Competitor’s Corner

Weightlifting
Power Snatch
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. Rest long enough to stay fast.

Conditioning
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 2:00
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 1:30
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 1:00
20 Burpee Box Jump Overs 24/20″
Rest :30
30 Wallballs 30/20lbs to 10/9′

Tuesday 21.06.15

CrossFit

Weightlifting
On the 1:30 for 12:00
Squat Clean & Split Jerk
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. This is not a conditioning piece, keep rest long enough to stay smooth.

Conditioning
For Reps:
Every 4 Minutes for 16 Minutes
10 Clean & Jerks 155/105lbs
Row for Distance in remaining time.
*Score is total distance across four rounds in meters.

Duration: Medium
Feel: Conditioning
Pacing: Sustain

Oly Club

Snatch – heavy single; 90% of that x 1 x 4
Clean & jerk – heavy single; 90% of that x 1 x 3
Back squat – today’s clean max x 3 x 3
Weighted GHD sit-ups – 3 x 15

Competitor’s Corner

Skill – For Completion
Find a max set of UB Bar Muscle Ups
Into
3 Rounds
50% of Max Set UB
Rest 3:00

Wednesday 21.06.16

CrossFit

Strength
Back Squat
1×1 @90%*
Then
2×3 @75% of 1RM
2×3 @70% of 1RM
2×3 @65% of 1RM

*10 minutes to build to 90% then do remaining reps on the 75 seconds
**Tempo Down, Speed up on all sets after the 1×1

Conditioning
5 Rounds for time:
Row 250/200m
9 Shoulder to Overhead 115/80
3 Bar Muscle-ups

Duration: Short
Feel: Gas
Pacing: Send

*10 minute time cap

Competitor’s Corner

Strength
Back Rack Reverse Lunges
4×14
7 reps per side, per set. Focus on driving back up through with glutes vs. split squatting then brining feet together.

Stamina
EMOM 12 Minutes – Rotate Movements
1 – 12 KB Swings 70/53lbs
2 – 12 HSPU

Conditioning
AMRAP 20 Minutes – Down the Ladder
200m Empty Sled Shuttle (2x100m)
20 Single DB Step Ups 50/35lbs to 24/20″
Rest 1:00

Score is full rounds plus reps.

Thursday 21.06.17

CrossFit

Conditioning
For Time:
60 Toes-to-bar
50/40 Calorie Bike
40 HSPU
30 Deadlifts 155/105 lbs
20 Chest-to-bar Pull-ups
10 Power Cleans 155/105 lbs

Duration: Long
Feel: Conditioning
Pacing: Sustain

*20 minute time cap

Oly Club

Snatch – heavy single; 85% of that x 1 x 4
Clean & jerk – heavy single; 85% of that x 1 x 4
Front squat – heaviest clean weight x 2 x 3

Competitor’s Corner

Grunt Work
Every 5 Minutes for 40 Minutes*
400/350m Ski
400/350m Row
*Alternate starting movement each round. Work for negative splits on both machines each set.
Score is your slowest round.

Friday 21.06.18

CrossFit

Weightlifting
Push Jerk
3 @65%
3 @75%
AMRAP @85%*

*If you get 9 reps or less, rest 3:00 and repeat
Rest as needed between all sets

Conditioning DT 5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Duration: Short
Feel: Muscular Overload
Pacing: Sustain

Saturday 21.06.19

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Squat Clean
5 @65%
4 @70%
3 @75%
5 @70%
4 @75%
3 @80%
2 @85%
1 @90%

Conditioning
With a partner, split anyway…
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
4 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
6 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
8 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
10 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
12 Squat Cleans (225/155)

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