[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="CLICK ME FOR NEW THINGS!" open="false"]It's important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don't put your results in Train Heroic, you aren't a part of the data!
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here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Notes about Testing Week" open="false"]1. Make sure you pull all of your old numbers from the prior months, get your most recent maxes together to base you warm ups off of.
2. Make sure you warm up and go for attempts intelligently. Know that everything should be based off of a percentage of your intended max for that day, and that 10% jumps past 75%, are huge jumps.
3. If you are new, be conservative, very conservative.
4. Put your damn results in Train Heroic. [/x_accordion_item][x_accordion_item title="Monday 4.11.16" open="false"]It's important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don't put your results in Train Heroic, you aren't a part of the data!
Click here to get your free account on Train Heroic and Start Tracking Right Away.
Monday 4.11.16
A.
1 x Max Unbroken Strict Pull Ups
B.
0-20:00 to Establish a Back Squat 1rm (or 3rm - see notes)
C.
25:00 -30:00/35:00 Hatfield Muscle Fiber Test
Perform Max Reps at 85% of your 1RM from today, or 87.5% of your of your 3RM
D.
5 Rounds
1 Min to do 30 KB Swings
1 Min Rest
Go as heavy as you can and come as close to completing 30 reps each round as possible. Do double kettlbell swings if need more weight.
***Notes***
Pull Ups: This is 1 single max effort set of pull ups. Warm as needed, but you have one shot at it. Make sure to keep good positioning, no reaching the chin, bending of the knees, or kicking. If you are unable to do pull ups you will complete a max effort set of ring rows. If you went with this option make sure to check off the RX button. These are prone grip (standard grip)
Back Squat:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don't make unrealistic jumps. If form is going to shit, don't keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs 60% x4, 70% x2, 80% X1, 85% X1, 90% x1, 95% x1, Max, Max
Wod Scoring: Scoring is total reps multiplied by weight used. For example. if you completed 150 reps at 55lbs, your score is 8250.[/x_accordion_item][x_accordion_item title="Tuesday 4.12.16" open="false"]Tuesday 4.12.16
A.
20 minutes to establish a Strict Press 1rm
B.
1 x Max Unbroken Strict Handstand Push Ups (Or Push Ups)
C.
For Time
2000m Row
***Notes***
Press: No hip movement in the press, make intelligent jumps with this - small small small jumps, 3-5% is a huge jump on this relative to the other movements.
Strict Handstand Push Ups: If you cannot perform solid, strict handstand push ups - perform 1 set of unbroken push ups. scaling can be backed off to the 30" bar crossbar.
2k: Pace yourself![/x_accordion_item][x_accordion_item title="Wednesday 4.13.16" open="false"]Wednesday 4.13.16
A.
2-3 Attempts Reverse Med Ball Toss Max Distance 40/30
B.
20 Minutes to establish a Power Clean 1rm (or 3rm, see notes)
C.
CP Battery Test
8 Minutes AMRAP
Max Power Cleans at 90% of 1RM/3RM
***Notes***
MedBall Toss: Take 2-3 attempts to throw a 40#/30# as far as you can. The distance will be equal to where the ball LANDS.
Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don't make unrealistic jumps. If form is going to shit, don't keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX
Max Reps Score: Only click the Rx'd button on Train Heroic if you used your 1rm.[/x_accordion_item][x_accordion_item title="Thursday 4.14.16" open="false"]Thursday 4.14.16
A.
20 Minutes to establish Bench Press 1rm (Or 5rm)
B.
"Annie"
50-40-30-20-10
Double-unders
Sit-ups (no anchoring the feet)
***Notes***
Bench Press:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 5RM. This is that day to go for it, but remember to be smart. Don't make unrealistic jumps. If form is going to shit, don't keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs
For Annie:
Scaling Drop Downs are...
Rx'd
Cutting 50% of the double under volume
2:1 Singles to Doubles
[/x_accordion_item][x_accordion_item title="Friday 4.15.16" open="false"]Friday 4.15.16
A.
20 Minutes to establish a Deadlift 1rm (or 5rm)
B.
"Sage"
20 Minute Amrap
20 Thrusters 135/95
20 Pull Ups
20 Burpees
***Notes***
Deadlift: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 5RM. This is that day to go for it, but remember to be smart. Don't make unrealistic jumps. If form is going to shit, don't keep adding weight and expect it to get better.
For the Workout: Use a scaling that makes sense for you
Thrusters: Try not to get above 50% of your max thruster weight, if you do not have a max thruster weight, you should feel as though you could hit 20 reps unbroken if you needed to.
Pull Ups: Scaling here is either standard pull ups, or ring rows. Lets keep away from the bands.
Burpees are standard [/x_accordion_item][x_accordion_item title="Saturday 4.16.16" open="false"]Saturday 4.16.16
A.
5 Rounds with an increasing pace
Round 1 – ABCDE
Round 2 – EDCBA
Round 3 – BEADC
Round 4 – DAECB
Round 5 – CDBAE
5 Minutes to get as many reps as possible or finish each round.
A. 15 Wall Balls 20/14#, 10ft/9ft
B. 15 Deadlifts 155/105
C. 15 Box Jumps with Step Down 24/20
D. 50 Double Unders
E. 15 Hand Release Push Ups
rest 3 Minutes between each round.
***Notes***
notice it says increase the pace each round? try to pull it back the first round and work up, don't let your ego get in the way.
[/x_accordion_item][x_accordion_item title="Sunday 4.17.16" open="false"]Sunday 4.17.16
A.
Lactate Test
2 Rounds for time:
Row 250m
15 KB Swings @ 70/55
25 Burpees
15 KB Swings @ 70/55
Row 250m
Rest exactly 12min b/t rounds
***Notes***
All out, don't hold back[/x_accordion_item][x_accordion_item title="Monday 4.18.16" open="false"]Monday 4.18.17
A.
20 Minutes to establish a Front Squat 1rm
B.
1x Max Effort Unbroken Bar Muscle Ups
C.
75 Toes to Bar for Time
[Notes:]
Bar Muscle Ups:
*if unable to perform BMU, Perform 1x Max Effort Kipping Chest to Bar Pull Ups
*if unable to perform KCTB, Perform 1x Max Effort Kipping Pull Ups
*If unable to perform KPU, Perform 1x Max Continuous Unbroken Effort of Jumping Chest to Bar Pull Ups
Toes To Bar
*Scaling for toes to bar will be CrossFit Open Knee Raises
*if unable to perform Rx'd Toes to Bar, but can perform a set of 20 or more unbroken Knee Raises, perform 100 knee raises for time.
[/x_accordion_item][x_accordion_item title="Tuesday 4.19.16" open="false"]Tuesday 4.19.16
A.
20 Minutes to establish a Push Jerk 1rm
B.
For time
400m Run
40 Wall Balls 20/14 - 10',9'
200m Run
20 Wall Balls
[Notes:]
Push Jerk:
If you are newer and have never performed a push jerk in training - perform a push press.
Wod:
*If unable to run, scale a 1:1 on the row - 400 for 400, and 200 for 200.
*Pick a wall ball weight that you can consistently nail your intended target with.
[/x_accordion_item][x_accordion_item title="Wednesday 4.20.16" open="false"]Wednesday 4.20.16
A.
9 Minute Amrap of
55 Calorie Row
55 Kipping Handstand Push Ups
[Notes:]
Wod:
*If unable to perform technically sound Rx'd kipping handstand push ups, there will be no other handstand push up scaling options. you will perform 55 Hand Release Push Ups.
*The wall or other garage door is acceptable for the handstand push ups.
Nice long warm up for this one prepping the shoulders and getting your system going for a fast sprint on the rower. Getting through 1 round means 4.9 seconds per repetition.
Getting some rowing conversions from time to cals
(a) 1:45 = 22.3 cals/min – 1341 cals/hr
(b) 1:50 = 20 cals/min – 1205 cal/hr
(c) 1:55 = 18.2 cals/min – 1092 cal/hr
(d) 2:00 = 16.6 cals/min – 997 cal/hr
(e) 2:05 = 15.3 cal/min – 917 cal/hr
(f) 2:10 = 14.1 cal/min - 848 cal/hr
(g) 950 cal/hr – 2:02/500m pace
Lets say that you expect to bank a little time for the handstand push up and row a 1:50, that gets you off the rower at around 2:44, banking around 6:16 for the hspu/hrpu - or 6.8 seconds per hspu. Not taking into account fatigue or transition time.
Look at the pace you generally do your 500m Rows at and you can figure out how much time you'll have on the back end to set yourself up for a realistic score. [/x_accordion_item][x_accordion_item title="LAST TEST DAY - Thursday 4.21.16" open="false"]Thursday 4.21.16
A.
21.18.15.12.9.6.3
Power Snatch 75/55
Box Step Up 24/20
20 minute cap
[Notes:]
Power Snatch:
*If new, and you've never performed a power snatch in a workout - perform a russian KB swing at a manageable weight.
*If you've performed Power Snatches in a workout, but your max is close to the weight listed for Rx'd, use the bar or something manageable.
*No Box Jumping, only step ups[/x_accordion_item][x_accordion_item title="Friday 4.22.16" open="false"]Friday 4.22.16
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
[Notes:]
Pair up with like skill levels and scale accordingly so that your not "grinding" out and particular sets, if it takes you more than 4 sets to finish a block of 20 pull ups or 30 wall balls - scale back.[/x_accordion_item][x_accordion_item title="Saturday 4.23.16" open="false"]Saturday 4.23.16
A.
Team Amrap Elizabeth
16 Minute Amrap - Teams of 2
21.15.9
Power Cleans 135/95
Ring Dips
[Notes:]
Trade off the reps however you'd like with your partner, you must go in order and finish 21-15-9 then back to the top with 21's, and so on.
Power Cleans:
*Pick a weight you can cycle with no issues
*If you are newer 3-9 months of training, perform a hang power clean.
*If you are fresh out of Fundamentals, perform Kettlebell Swings in place of the Power Cleans
Ring Dips:
*If you cannot perform Ring Dips without a band (and pretty) Perform hand release push ups
*If you cannot perform large sets of hand release push ups on the floor with a planked out body, perform incline push ups on the crossbar (or kids pull up bar if it must be higher)[/x_accordion_item][x_accordion_item title="Sunday 4.24.16" open="false"]Sunday 4.24.16
A.
Front Squat Crippler
For time:
30 Front Squats @ bodyweight
1000m Row
[Notes:]
Front Squats:
If bodyweight is difficult, use 60% of your 1rm Front Squat
If you don't have a Front Squat Max, use 45% of your 1rm Back Squat
If you have NONE of these numbers, use something that feels difficult for a set of 10.
Oh, and the Front Squats are pulled from the floor.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
