A note about our programming for the immediate future…

We are switching gears after the completion of this year’s CrossFit Open (yay!). Our focus for the next 2-3 months will be to build upon our aerobic base as well as increase overall strength. Both of these have to be at or near their full potential in order to start building speed and power. So we are breaking things down and focusing on the basic lifts with the addition of some assistance movements as well as getting better at moving for longer periods of time at a slightly lower intensity. You will be seeing much more of the main lifts and longer AMRAP intervals.

Please let us know if you have any questions AND KEEP TRACK WITH EVERYTHING YOU ARE DOING DAY TO DAY!

———————

Monday 4/6

Compare to 3/30

A) Back squat 8 reps @ 20X1; R2-3M

Compare to 3/2

B) Pull-up tester (pick one based on ability level)

50 CTB pull-ups in UB sets of 5

30 CTB pull-ups in UB sets of 3

50 pull-ups in UB sets of 5*

30 pull-ups in UB sets of 3*

*Can be done with bands

+

For time all out!!

– Row 250m

– 15 KB swings 70/53

– 25 burpees

– 15 KB swings

– Row 250m

 

Tuesday 4/7

A1) Bench press @20X1; 6, 6, 6; R20S

A2) AMRAP Bent over barbell row@ 75% of A1 @20X0 ; R30S

A3) Bent over DB flys 8-10 @ 20X1; R3M x 3 sets

+

5 rounds for time:

– 5 deadlifts (155/105, 135/95, 115/75, 95/65,)

– 6 hang power cleans

– 7 T2B

 

Wednesday 4/8

8 min AMRAP

– 4 sandbag get-ups (2/side)

– 10 KB swings

– 150 m row

R5M

8 min AMRAP

– 6 DB snatch alternating

– 6 Box jump – SD (24/20”)

– 200 m run

R5M

8 min AMRAP

– 8 wallballs

– 8 C2G push-ups

– 40 DUs (100 singles)

+

3 rounds not for time:

– 10-15 BB ab-rollouts; rest as needed

– 1 lap waiter’s walk (switch arms)

 

Thursday 4/9

A1) Rear foot elevated split squats 8-10/leg @ 20X1; R30S

A2) 30 banded good mornings @ 20X1; R90S x 3 sets

+

For time:

15-12-9-6-3 reps of

– Front squat 135/95

– HR push-ups

– 200 m run

 

Friday 4/10

A) EMOM x 10 min (compare to 4/2)

– 1 power clean + 2 split jerk (build from 65%)

B) EMOM x 6-8 min

– 5 TnG push jerks off rack @80% of A

C) EMOM x 10 min

E: 6-10 burpees (stay consistent)

O: 12/10 cal row

 

——————–

The Open is over!!!!!!!!!!

Monday 3/30

A1) Back squat 10 reps @ 20X1; R1M

A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets

B) EMOM x 12 min

E: 5-10 kipping CTB pull-ups (can be broken up)

O: 3 heavy front squats x 3 OTB burpees

C) 10 BB ab-rollouts; rest as needed x 3 sets

 

FS: (185/115, 155/105, 135/95, 115/75)

 

Tuesday 3/31

A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)

3-4 rounds

– 500/400 m row

– 12 box jumps – SD (24/20”)

– 12 KB swings (heavy)

– 12/9 HR push-ups

– 24 Double unders (72 single unders)

R3-4M; keep the same pace

 

Wednesday 4/1

A) Overhead squat

– Build to a tough single in 8 min (not a 1RM)

B) EMOM x 10 min

– 1 hang squat snatch from above knee (start at 60% and build)

+

3 sets:

1 min DB snatch alternating (50-70/20-45)

30 sec rest

1 min max wallballs (20/14)

30 sec rest

1 min row for cal

R2M

 

Thursday 4/2

A) EMOM x 8 min

– 1 power clean + 2 split jerk (build from 65%)

+

4 rounds @ 80-90%

– 5 power clean & jerks @ 65%

– 400 m run

 

Friday 4/3

A1) Bench press @20X1; 8, 8, 8; R20S (compare to 3/25)

A2) Standing BB curls 12, 12, 12; R30S

A3) AMRAP ring rows @ 30X1; R2-3M

+

EMOM x 18 min

min 1: 5-10 HSPUs

min 2: 5-10 T2B

min 3: 12/10 cal row (not to exceed 40 sec)

 

 

Are you one of those people who sees front squats, cleans, or overhead press variation work on the daily workout and immediately starts rubbing their wrist? Are you tired or having to work twice as hard to keep your elbows up to keep the bar back in the front rack position? Tired of doing a thruster and having to basically hold the bar out in front of you at the bottom of the squat position. Time to do something about it!

First you need to understand that it is not just the wrists that are the missing link to all your front rack needs. They just take the blame for a host of other issues. You have to pay attention to the t-spine, lats, triceps, forearms and wrists as well as all the muscles and tendons (what connect muscles to bone) associated with those areas.

You HAVE to put in extra work on your front rack position OUTSIDE OF CLASS TIMES and here are a few ways to do it.

T-Spine Extension (click links to see image)

The thoracic spine starts at the base or the rib cage and ends around the top of the shoulder blades. For those of you who sit a lot or have scapular strength/mobility discrepancies that don’t hold you in a great posture, this approach is something to take note of. Take a foam roller or peanut (two lacrosse balls taped together) and place it on your upper spine. Hug yourself with your arms and roll gently up and down the t-spine. If using a peanut, add a bumper plate or kettlebell to your chest if you’re feeling extra spicy. Try and hold this position for at least two minutes.

Lat Foam Roller Mash

Take a foam roller and mash out the lats. The lats are a strip of muscle located between the shoulder blade and the side of your rib cage. They lie just underneath armpit and slightly more back towards the shoulder blade. Extend your hand overhead and mash those puppies until they aren’t tender. Hold this position for at least one minute per side.

The Double Bar Stretch

Put one bar on the rack just underneath the shoulders. Then, place a separate barbell on your back similar to a back squat position. Keep the hands in a front rack type width and swing your elbows up and on top of the barbell on the rack. Keep that midline tight and try to slowly bend your knees more and more. This should let those shoulders rise as the position loosens. This one is killer the first time you do it but keep at it! It’s also one of my personal favorites.

Tricep Tendon Tacking

Place a barbell on the rack then place an arm on the barbell so that the contact point it directly north or the elbow. Face your palm down to the floor and excerpt a decent amount of force down into the bar. Flex and extend at the elbow at a controlled pace for about 20-25 reps per side. Photo credit to Startingstrongman.com

The Banded Front Rack Stretch

This is one that you all have probably done before. There are a couple of things to note with this stretch that might get overlooked. First, keep your midline locked down! Do not hyperextend your lower back. That range of motion that you are trying to find by lengthening your triceps is displaced by a collapsed midline. Also, keep your palm facing up like you would have it in a front squat. Hold for at least a minute per side.

Wrist Distraction/Forearm Mobility

Place a medium band low on a post and get down on your knees. Place the band on your inside wrist just above the hand. You should be positioned at a 90 degree angle to the band with your banded hand’s fingers pointing away from the post. Clamp the banded hand down with your free hand and lean away from the post. Make a slow arc from the top to the bottom making sure to concentrate on any sticky spots along the way. Hold for at least 1 minute per side.

Like previously stated, these have to be done DAILY to see any type of lasting improvement. There simply is not enough time in a one hour class to pay attention to everyone’s mobility problems in great detail. Check out Kelly Starret’s Mobility WOD site for more awesome mobility ideas (there are also a bunch of his free videos on YouTube).

 

Check it out >HERE<

“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn

——————–

Monday 3/23

A) EMOM x 8 min

– 2 split jerks at 75% off rack

+

For time:

2,4,6,8,10,12 reps of push jerk (155/105, 135/95, 115/75, 95/65)

– Run 200m after each set and after the last

 

Tuesday 3/24

A) E2MOM x 10 min

– 1 squat clean + 1 hang squat clean + 2 front squat

B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S

B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets

C) 500m row, R90S, 500m row (as fast as possible)

 

Wednesday 3/25

A1) Bench press @20X1; 10, 10, 10; R20S

A2) Standing BB curls 12, 12, 12; R30S

A3) Isometric top of pull-up hold ALAP; R3M x 3 sets

+

10 min AMRAP @85%

– 2 Wall walks

– 4 Burpee box jumps – 24/20″

– 6 T2B

 

Thursday 3/26

(compare to 3/17)

5 min AMRAP @ 90%

– 7 wallballs (20/14#)

– 5 T2B

– 7 supermans

R3M

5 min AMRAP @ 90%

– Row 150m

– 5 burpee over erg

R3M

5 min AMRAP @ 90%

– 400 m run

– AMRAP sandbag get-ups

R3M

5 min AMRAP @ 90%

– 20 double unders (40 singles)

– 10 KB swings (53/35)

– 8 goblet squats

R3M

5 min AMRAP @ 90%

– 7 box jumps (24/20”)

– 5 DB snatches R (50-75/20-45)

– 7 HR push-ups

– 5 DB snatches L

 

Friday 3/27

Open workout 15.5 (last one)

 

Events this week:

No Shower Happy Hour this Thursday starting at 7pm down the street at On Rotation.

Body Composition (Re)Testing this Saturday from 8-11am. Sign up for a time >HERE<. If you are retesting from last time use the code RETEST.

——————–

Monday 3/16

A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M

– wave format means increase on second wave from first

B1) 10-15 CTB pull-ups AFAP; R20S

B2) 10 tough front rack reverse lunges alternating; R2-3M

C) 30 TGUP not for time; tough but smooth pace

 

Tuesday 3/17

5 min AMRAP @ 90%

– 7 wallballs (20/14#)

– 5 T2B

– 7 supermans

R5M

5 min AMRAP @ 90%

– Row 150m

– 5 burpee over erg

R5M

5 min AMRAP @ 90%

– 20 double unders (40 singles)

– 10 KB swings (53/35)

– 8 goblet squats

R5M

5 min AMRAP @ 90%

– 7 box jumps (24/20”)

– 5 DB snatches R (50-75/20-45)

– 7 HR push-ups

– 5 DB snatches L

 

Wednesday 3/18

A) EMOM x 10 min

– 3 TnG squat clean thrusters (building)

+

4 rounds for time @ 85%:

– 5 power clean + push jerk @ 70% (singles)

– 400 m run

 

Thursday 3/19

A1) Deficit RDL x 10 reps (tough but pretty); R30S

A2) Bent over DB row to hip x10-15/side; R2M x 3 sets

B1) DB trap raise 8-10/side @ 21X2; R20S

B2) Banded glute walk (pole to rack); R30S

B3) FLR on rings 45-90 sec; R90S x 3 sets

+

2K row for time

 

Friday 3/20

Open Workout 15.4

 

Monday 3/9

A1) Back squat 4-6 x 4 @ 31X1; R30S

A2) Weighted/negative pull-up 2-3; R90S

B) Build power clean to 80% 1RM quickly

+

15-12-9 reps for time AFAP:

– power clean (115/75, 95/65, 75/45)

– burpee (full extension)

 

Tuesday 3/10

A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single

B) “Diane”

21-15-9 reps for time:

– Deadlifts (225/155)

– Handstand push-ups

C) 3 rounds not for time

– 20 v-ups

– 50 ft waiters walk/hand

– 1 min foam roll

 

*If 225/155 is more than 70% or your 1RM deadlift then use 70%.

 

Wednesday 3/11

A) Bench press – 10, 10, 10 – rest 2 minutes

B) Bent over DB row – 10, 10, 10 (per side) – rest 2 minutes

C1) Powell raise – 3×8/arm – rest 60 seconds

C2) Bottom’s up KB press – 3×6-8/arm – rest 60 seconds

+

AD or row 30 sec @ 90%; 30 sec rest – x 10-12 sets

Rest 30 seconds off bike

x12 sets

 

Thursday 3/12

A) In 12 min build in at least 6 sets:

– 3 TnG squat cleans

B) EMOM x 6-8 min

1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM

+

30 man-makers (35/20) consistent pace

– Every 2 min perform 5 box jumps – SD 24/20”

 

Friday 3/13

Open workout 15.3