CrossFitSouthOkanagan

Hey guys we will be starting a new training cycle this week and some of the stuff we are doing this week will be important to record accurately so I can get an idea for future programming. The Evolution group will be doing the same programming for the foreseeable future as I think I can meet the needs of the two groups more effectively by programming everyone the same and scaling back some things for the Function group. If something is posted as Evolution, everyone can try it but you don’t need to. Evolution members are encouraged to attend 4-5 days a week for maximum results. We will also be starting to use alot more tempo work and here is a great post explaining the how, what and why of tempo work by CJ Martin of CrossFit Invictus http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

Monday

A. Buy In: 15 minutes  i. Burgener Warm-Up w pipe or empty bar 3 rds ii.pain ball calf, elbow or shoulder smashing, “Olympic Total”  B. 20 min to work to Snatch max C. 20 min to work to Clean and Jerk max D. Evolution – Sorensen test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)D. Side Bridge tests – hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)

Tuesday

Buy-In: i. 3 rds for time 1 lap bear walk, 5 handstand, 25 air squats. ii. pain ball on hip, quad smash A.Back Squat – 15min to build to a max then 5min rest; B. AMRAP Back Squat @30X0 @85% of A;  C. DB RFESS (right foot elevated split squat/bulgarian split squat) @3010 8RM OR Barbell RFESS @3010 8RM in 10min – weight is the db/kb weight or 1/2 barbell weight D.2k row for time/2k run for time

Wednesday

Buy In: “Musical Chairs” A. Wtd Pullup (record bwt) – build to a max in 10min – if you can do a strict pullup, then score is bodyweight + added weight, if no strict pullup, then record max time hold chin over bar then as many eccentric loaded pullups as possible in remaining time B.5 rounds for time: 7 HSPU if no HSPU double HR pushups 12 KBS 1.5/1pd 21 double unders C. In 10min, build to 8RMs in both movements: DB External Rotation @3010 DB Powell Raise @3010

 Thursday

Buy  In:  i.”CrossFit Dodgeball”  ii. clean and jrek technique (bar only or light weight) A. Power Clean – build to a max in 8min 2min rest B. Power Clean – amrap in 8min @90% of A C .For total rowing time:500m row 90sec rest 500m row 

Friday

Buy In: 15 minute kipping pullup/muscle up/HSPU practice A.Strict Shoulder  Press – build to a max in 12min B. 8 rds Tabata sit-ups for total reps C.”Helen” 

Saturday

Buy In: i. 3 rds for time 15 pushups 20 situps 25 air squats ii. calf, elbow & groin smash iii. quad rolling A. Clean & Jerk 15 min EMOM build to a heavy double for the day B. “Death by Cindy” – 1 chin up 1 push up 1 air squat next min is 2 2 2 – Record rounds/mins completed

Day One: Buy-In: i. 3rds Yellow Gate Ball run + 25 wall Ball ii. Pain ball on shoulders & first rib Strength: i.Push Press 3-3-3-2-2-2- ii. Split Jerk 2-2-2-2 Conditioning: Bottoms to bottoms Tabata Squats then run 1 mile for time

Day Two: Buy-In: i.5×3 reps ea of – clean DL,clean shrug,clean pull,clean ii. Banded extrenal hip & hams Strength: i. Deadlift 6×2 ii. Superset 5 sets of 3 clean shrugs + 3 clean high pulls Conditioning : “Paige” – Back Squats EMOM (65#/45#)

Day Three: Buy-In: 5×3 reps each of snatch DL, Snatch High Pull, Muscle Snatch, Drop Snatch ii. Pass Throughs, OH squats w pipe & ball on first rib Strength: i.15 min snatch ladder (doubles) ii. Bar rollouts  4x AMRAP Conditionning: 3 rds for time of : 10 burpees, 25 wall ball, 10 pullups

Day Four: Buy-In:i.2 laps duck walk, bear walk, crab walk, lunge walk ii. Can-opener & quad & ham smashing Strength: i. Back Squat 6×2 ii. Banded partner Drag 3x one lap of the box Conditionning: 21-15-9 Pull-Ups & HSPU

Day Five: Buy-In:  i. 75 thrusters (55/bar) ii. calf & elbow smashing + squat stretch Strength: i. Clean & Jerk Ladder (doubles) 15 min Conditionning “Double Down” 25 pullups, 50 pushups,75 situps,100 squats 75 situps,50 pushups,25 pullups (20min cap)

DaySix : See Day Five !

Evolution Programming: Perform Back squats on day one 5×5@85%, day three 6×2@80%, Day Five 4×4@90% ; Day Four : Muscle Up/ Butterfly Pullup work & GHD Situps supersetted with GH raises instead of squatting Strength component; Day Five only do 1/2 of double down.

Day One : Closed

Day Two

Buy In: i. 3 rds of 250m row/10 T2B/2 Rope Climb ii. Pain Ball on Ant. Should/ KB Shoud Capsule mob Evolution : Back Squats 6×2@80% Strength : Bench Press 7 x 3 + Ring Dips 7 x 3-5reps (superset) Conditioning : 8 Rds of Wall Ball for max reps using the following work:rest intervals 50:40, 45:45, 40:50, 35:55, 30:60, 25:65, 20:70, 60 : done

Day Three

Buy In: i. 4 rds of 30 sec A.D. sprint/30 sec L – sit/ 2 min mob (pain ball on hip & elevated ext. hip rotation) Evolution : Back Squats 6×6@80% Strength : i. Deadlift 6×2 ii. Superset – 5×3 Clean Pull & 5×3 Clean Shrug Conditioning : 11 min AMRAP : 9 Thrusters (95/55#)  6 Burpees

Day Four

Buy In: i.3 rds Burgener Warm-Up & OH Mobility ii. 4 rds 12 bacon flips & 10-15 Kipping/C2B Pullups Strength : i. Drop Snatch 7 x 3 ii. Snatch Pulls 7 x 3 Conditioning : 13 min AMRAP : 5 Snatch (95/55) 15 KB Swings (55/35) 25 Situps

Day Five

Buy In: i. 75 burpee long jump ii. Pass THroghs & Hand in HighBand/ First Rib Mobility Evolution : Back Squats 6×2 @80% Strength : i. OH Squat 6×3 & OH Halting  Jump Squat 6 x 8-10 (Superset)   Conditioning : 14 min AMRAP: 10 KB Swings 15 Pushups 20 DU

Day One - Buy In: i. OH/mid-back rolling, hand in high band w ext rotation (2 min/side) ii. Burgener Warm-Up 3 rds iii. #rds of 12 bacon flips & 10-15 kipping/butterfly C2B pullups   Strength: i. Snatch 15min EMOM ii. Snatch High Pulls 3-3-3-3-3-3  (30 sec-1 min rests) Evolution:  Squats 6×4 @ 80% Conditioning : 21-15-9 Cleans (135/95) & Ring Dips

Day Two - Buy In:i. pain ball on shoulder & super front rack ii. 3 rds of 3-5 HSPU, 10 pistols, 12 T2B  Strength: Front Squat 3-3-3-3-3-3-3 Weighted ring Dips 3-5 x 7rds SS Conditioning : 12 Min AMRAP 7 Clean to OH & 10 Burpees

Day Three - Buy In: i. 150 Wall Ball Evolution : 50 Wall Ball + Squats 6×2@ 80% ii. mobility soup Strength: Bench Press 3-3-3-3-3-3 Plyo Push-Up 8-10 x6 rounds SS  Conditioning :”Jacobs Ladder ” in 10 min adding 10/5# each round perform 5 DL, 5 Cleans, 5 Fr. Squat, 5 Push Press

Day Four – Buy In: i. 75 Burpees ii. mid-back rolling, strip IT bands ,pain ball on hips & glutes Strength: Deadlift 2 reps EMOM for 15 min Conditioning :20 Min AMRAP 10 Thruster (95/55), 15 SDLHP, 20 Box Jumps, 25 sit-ups 1 yellow gate run

Day Five - Buy In: i. 3rds 15 second L-sit, 15 windshield wipers, 15 KB swings ii. elbow smash, calf smash, super front rack Strength: Clean & Jerk 2 reps EMOM for 15 min Evolution: Back Squats 6×5 @ 80% Conditioning :  21-18-15-12-9-6-3 SDLHP, Turkish Get ups, KB Split Squats (15 min cap)

REMINDER WE ARE CLOSED FOR THE LONG WEEKEND , ENJOY YOUR FRIENDS AND FAMILY !!!