Wednesday April 13, 2022

Wednesday April 13, 2022

WEDNESDAY 13 APRIL 2022

“BARBARA” [BENCHMARK]
5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3 Minutes Between Rounds

Score = Time it takes to complete the workout

STIMULUS: “BARBARA” is a Grindy Threshold workout.
STRATEGY: Athletes must be able to complete 1 Round in under 4:00. Athletes should be able to complete Pull-ups in under 0:45, Push-ups in under 1:00, AbMat Sit-ups in under 1:00, and Air Squats in under 1:00.
SCALING: Athletes should be able to complete Pull-ups in a maximum of 3 sets and Push-ups in a maximum of 6 sets.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 25-35 Minutes.
MODIFICATIONS
PULL-UPS
-Reduce Reps
-Jumping Pull-ups
-Banded Pull-ups
-Ring Rows
-Single Dumbbell Bent Over Rows
PUSH-UPS
-Reduce Reps
-Elevated Push-ups
-Double Dumbbell Floor Press
-Knee Push-ups
ABMAT SIT-UPS
-Reduce Reps
-80 Flutter Kicks
AIR SQUATS
-Reduce Reps
-Reduce Range of Motion (to a Med Ball)
-Glute Bridges
AFTER CLASS
Overhead Squats:
Build to Heavy Set of 3
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3

Wednesday April 13, 2022

Tuesday April 12, 2022

TUESDAY 12 APRIL 2022

PART 1: PUSH PRESS [ALL TRACKS]
Build to Heavy Set of 3 Push Press
Score = Heaviest Load
PART 2: “SPIRAL STAIRCASE”
AMRAP 12:
2 Push Press (65/45)
8 Front Rack Step Back Lunges
4 Push Press (65/45)
8 Front Rack Step Back Lunges
6 Push Press (65/45)
8 Front Rack Step Back Lunges

Add 2 Push Press Each Round

Score = Rounds + Reps

[SWEAT] as written
[TRAIN & COMPETE]

STIMULUS: “SPIRAL STAIRCASE” is a Grindy Sprint workout.
STRATEGY: This is going to be a shoulder BURN. Let’s see if we can get athletes to hold onto unbroken Push Press directly into 8 Front Rack Box Step Ups/Step Back Lunges THEN break as long as possible!
SCALING: Athletes should be choosing a light barbell load- something they could Push Press for 20 unbroken.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Total Rounds + Reps.
MODIFICATIONS
PUSH PRESS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Press
-Hand Release Push-ups
FRONT RACK BOX STEP-UPS
-Reduce Load
-Reduce Reps
-Double Dumbbell Front Rack Box Step-ups
-Front Rack Step Back Lunges
AFTER CLASS
3 Giant Sets:
200′ Double Kettlebell Carry
10 Hand Release Push-ups
Rest As Needed Between Sets
(1 Kettlebell Front Rack + 1 Kettlebell Overhead)

Wednesday April 13, 2022

Monday April 11, 2022

MONDAY 11 APRIL 2022

PART 1: MURPH PREP
RUN 1 MILE
Time cap: 10 min
PART 2:
“DONNY”
21-15-9-9-15-21:
Deadlifts (155/105)
Burpees
22min time cap

Score = Time it takes to complete the workout

[SWEAT] as written
[TRAIN & COMPETE] (225/155)

STIMULUS: “DONNY” is a Threshold workout.
STRATEGY: Athletes should be able to complete Deadlifts in 2-3 sets maximum. Athletes should move at a controlled pace on the first 21-15-9 with the intention of accelerating on the back half of this workout.
SCALING: Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-20 Minutes.
MODIFICATIONS
DEADLIFTS
-Reduce Load
-Reduce Reps
-Reduce ROM (elevate on plates)
-Double Dumbbell Deadlifts
BURPEES
-Reduce Reps
-Straight Arm Burpees
-Reverse Burpees
-AbMat Sit-ups
-400-200-100-100-200-400 Meter Run
AFTER CLASS
[With A Partner]
AMRAP 8:
Meter Row
P1: Max Meter Row
P2: Deadlift Hold (WOD Weight)
-Switch Every Break On Deadlift Hold
-Can Only Row When Partner Is Holding
Deadlift:
Build to Heavy Set of 3
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3

Wednesday April 13, 2022

Saturday April 9, 2022

SATURDAY 09 APR 2022
30min AMRAP
1 Rounds of Cindy
400M Run
2 Rounds of Cindy
400M Run
3 Rounds of Cindy
400M Run
4 Rounds of Cindy
400M Run
5 Rounds of Cindy
400M Run
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Score = Total Rounds + Reps (400m = 1 Rep)
[SWEAT]. as written above
[TRAIN/COMP] 14/20lb Weight Vest
SCALED OPTIONS:
3 Pull Ups + 5 Push-Ups + 10 Air Squats (200m Run/300m Row)
PARTNER OPTION:
Partner’s will alternate rounds, P1 will do 1 Round, then P2 will do their round, then both partners will run 400m together. Continue to alternate rounds of Cindy as they increase but all 400m will be together.
MODIFICATIONS
PULL UPS
-reduce reps
-ring rows
-bar-rows
-dumbbell or barbell rows
PUSH UPS
-reduce reps
-push ups on a box/bench/wall
-dumbbell or barbell floor/bench press
AIR SQUATS
-reduce reps
-squat to a ball/box
-lunges

Why All Developing Athletes Need CrossFit

Why All Developing Athletes Need CrossFit

Why All Developing Athletes Need CrossFit
By Daija Misler and Dena Boucher

The offseason of sports is approaching which brings time for athletes everywhere to prepare for their next season of competition. During these lulls in competitive play, athletes put in hours of work to gain an edge over other players in the season to come. Athletes can be in the gym shooting free throws, practicing their swing or their kick, or whatever specific skills their sport requires. However, oftentimes, there is a lack of emphasis on developing the athlete’s most useful tool, their body. In high school sports specifically, there is a tremendous amount of attention put on sport specific development which is certainly an important part of the puzzle, but it is not the only part.

Imagine this: a basketball player goes to the court and takes one hundred 3-point shots to improve their outside shooting game. He does this all offseason in hopes that when summer basketball comes around, he will be sinking 3’s left and right. The school year ends and summer ball begins and the players are excited to see their hard work paid off. In the first quarter of the game, they quickly fatigue from running sideline to sideline, they can’t hold their own when being pushed around by some of the bigger kids, and they don’t have the quickness to lose their defender. When finally the opportunity arrives for an open 3-point shot, they are under too much fatigue to execute. The work that this player put in on their 3-point shot was not realized because their body wasn’t ready for the fatigue and stress of the game.

No matter the sport, all athletes need a certain level of overall fitness to be considered elite. Oftentimes the word “fitness” is misunderstood. When discussing fitness, it refers to the 10 general physical skills; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy (pg 20, CF L-1). Athletes who improve their fitness levels see an increase in their competitiveness due to being more physically prepared overall for competition. CrossFit has a unique ability to improve multiple domains of fitness.

CrossFit uses functional movements to increase athletes’ levels of fitness. It does this by training things like gymnastics, olympic lifts, and body weight movements. All of these disciplines show massive improvements in strength-to-weight ratio which can translate to improved performance on the court, track, or field. Specific sport skills such as an outside shot in basketball can only be demonstrated if the athlete has a certain level of fitness ability. If an athlete can’t move fast enough around a defender, be strong enough to jump, or have the aerobic capacity to last until the final seconds of a game, the sport specific skills are of no use. CrossFit has the unique ability to train all domains of fitness creating a strong foundation for sport specific skills to be built upon.

Wednesday April 13, 2022

Friday April 8, 2022

FRIDAY 08 APR 2022
“MANI-PEDI”
For Time:
500/400 Meter Row
30 Toes to Bar
15 Clean & Jerks (95/65)
500/400 Meter Row
20 Toes to Bar
10 Clean & Jerks (95/65)
500/400 Meter Row
10 Toes to Bar
5 Clean & Jerks (95/65)
500/400 Meter Row
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] Clean & Jerks (135/95)
STIMULUS: “MANI-PEDI” is a Threshold workout.
STRATEGY: Athletes should aim to complete 500/400 Meter Row in under 2:00, athletes should aim to complete 10 Toes to Bar in under 0:30, and athletes should aim to complete 5 Clean & Jerks in under 0:30.
SCALING: Athletes should cap the Row at 2:00, athletes should choose a number of Toes to Bar they can complete in (30) 5 sets max, (20) 4 sets max, and (10) 2 sets max, and athletes should choose a barbell load they can Clean & Jerk for 10 unbroken when fresh.
SCORING: Athletes’ score will be the Time it takes to complete the workout.
Athletes should aim to finish in 16-22 Minutes.
MODIFICATIONS
500/400 METER ROW
-Reduce Distance
-Cap at 2:00
-400 Meter Run
-1,00 Meter Bike
-400 Meter Ski Erg
-300 Meter Air Run
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Candle Stick
-1.5x Lying Knee Tucks
-1.5x AbMat Sit-ups
CLEAN & JERK
-Reduce Reps
-Reduce Load
-Double Dumbbell Clean & Jerk
AFTER CLASS
Build to Heavy Triple:
-Squat Clean
-Split Jerk

Wednesday April 13, 2022

Thursday April 7, 2022

THURSDAY 07 APR 2022
“TAILBONE” [ALL TRACKS]
For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups

200 Meter Row
1 AbMat Sit-up
Score = Time it takes to complete the workout
STIMULUS: “TAILBONE” is a Pacer workout.
STRATEGY: Athletes should aim to complete all 200 Meter Rows in under 1:00.
SCALING: Athletes should cap the Row at 1:00 or scale the distance to 150 Meters.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 24-28 Minutes.
MODIFICATIONS
200 METER ROW
-Reduce Distance
-Cap at 1:00
-200m Ski
-500m Bike
-200m Run
-150m Air Run
ABMAT SIT-UPS
-Reduce Reps
-Lying Knee Tucks
-2x Flutter Kicks
WORKOUT VARIATIONS
PARTNER VERSION:
[Team of 2]
For Time: [35 Minute Time Cap]
4,000 Meter Row
200 AbMat Sit-ups
-Partition However
-1 Partner must be Rowing and 1 Partner must be doing Sit-ups at all times
AFTER CLASS
[4 Sets]:
AMRAP 3:
20/15 Calorie Echo Bike
15 Kettlebell Swings
Max Double Unders
Rest 2 Minutes Between Sets

Wednesday April 13, 2022

Wednesday April 6, 2022

WEDNESDAY 06 APR 2022

“BRIEF RELIEF”
PART 1: FRONT SQUATS [ALL TRACKS]
Build to Heavy Set of 3 Front Squats
Score = Heaviest Load
PART 2: “BRIEF RELIEF”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (14/10)
Rest 1 Minute Between Rounds
Score = Sum Total Rounds + Reps (enter all 5 rounds)
[SWEAT] as written above
[TRAIN & COMPETE] Wall Balls (20/14)
STIMULUS: “BRIEF RELIEF” is an Interval Threshold workout.
STRATEGY: Athletes should aim to complete 1 Round of 3 Burpee Pull-ups, 6 Box Jump Overs and 9 Wall Balls in 1:00.
SCALING: Athletes should choose reps they can complete consistently unbroken.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be Sum Total Rounds + Reps. Athletes should aim to complete 12-16 Rounds.
MODIFICATIONS
BURPEE PULL-UPS
-Reduce Reps
-Reduce ROM (burpee behind a box into jumping pull-up off box)
-2 Burpees + 2 Banded Pull-ups
-Double Dumbbell Devil’s Press
-6 Kettlebell Swings
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
WALL BALLS
-Reduce Reps
-Reduce Load
-Med Ball Squat Jumps
-Double Dumbbell Thrusters
AFTER CLASS
AMRAP 5:
500 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
Max Rope Climbs
AMRAP 4:
400 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
Max Rope Climbs
AMRAP 3:
300 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
Max Rope Climbs
AMRAP 2:
200 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
Max Rope Climbs
AMRAP 1:
100 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
Max Rope Climbs

Wednesday April 13, 2022

Tuesday April 5, 2022

TUESDAY 05 APR 2022

PART 1: MURPH PREP
3 rounds
:30 sec Push up
:30 sec floor press
:30 sec rest

1 min rest

3 rounds
:30 secs KB Goblet squats
:30 air squats
:30 rest

SWEAT – 35/25
TRAIN/COMPETE – 50/35
PART 2:
“ALL HANDS ON DECK”
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder to Overhead
30 Double Unders
100-ft. Dumbbell Front Rack Lunge

Dumbbells: (35’s/25’s)

Score = Total Rounds + Reps

[SWEAT] as written above
[TRAIN] Dumbbells: (50’s/35’s)
[COMP] Handstand Push-ups // Dumbbells: (50’s/35’s)

STIMULUS: “ALL HANDS ON DECK” is a Grindy Threshold workout.
PART 1: The goal of this is to keep moving under even when you are tried. For the push ups/floor press, go all out during the push ups and pick a super light weight for the floor press to keep moving. Same intent during the squats, as soon as you drop that weight just try to keep moving!
STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:45, 300-ft. Farmer’s Carry in under 2:00, and 100-ft. Double Dumbbell Front Rack Lunges in under 2:00.
SCALING: Athletes should cap Double Unders at 0:45. Athletes should choose Dumbbells they could complete 300-ft. Farmers Carry and 100-ft. Walking Lunges with 1 break max when fresh. Athletes should be able to complete HSPUs and Dumbbell Shoulder to Overhead in 4 sets max.
SCORING: Athletes’ score will be Total Rounds + Reps. Athletes should aim to complete 2-3 Rounds.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-Cap at 0:45
-45 Single Unders
-30 High Single Unders
-30 Line Hops
-0:30 on Any Machine
-100m Run
300-FT. FARMERS CARRY
-Reduce Distance
-Reduce Load
-Accumulate 1:30 Double Dumbbell Farmer’s Hold
-Accumulate 1:30 in a Plank Hold
HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce ROM (stack AbMats)
-Double Dumbbell Shoulder to Overhead
-Hand Release Push-ups
-Accumulate 1:30 Handstand Hold
100-FT. FRONT RACK WALKING LUNGES
-Reduce Distance
-Reduce Load
-30 Front Rack Step Back Lunges
AFTER CLASS
Every 2 Minutes x 7 Sets:
18/14 Calorie Row
Max Hollow Body Rocks or Straight Leg Sit-ups

Wednesday April 13, 2022

Monday April 4, 2022

MONDAY 04 APR 2022

PART 1: POWER CLEAN [ALL TRACKS]
Build to a heavy set of 3 Power Cleans
Score = Heaviest Load
PART 2: “BURNIN’ RUBBER”
For Time:
15 Hang Power Cleans (135/95)
1,500/1,200 Meter Bike
12 Hang Power Cleans (135/95)
1,200/900 Meter Bike
9 Hang Power Cleans (135/95)
900/600 Meter Bike

Score = Time it takes to complete the workout

[SWEAT] as written above
[TRAIN/COMP] Hang Power Cleans (185/135)

STIMULUS: “BURNIN’ RUBBER” is a GRINDY SPRINT workout.
STRATEGY: Athletes should aim to complete the sets of Hang Power Cleans in 4 sets max. Guys should aim to hold a 2:00/1,000m pace or faster on the Bike.
. . . Ladies 2:15/1,000m pace or faster on the Bike.
SCALING: Athletes should choose a barbell weight they could Hang Power Clean for 5 unbroken when fresh.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be the Time it takes to complete the workout. Athletes should aim to finish in 6-10 Minutes.
MODIFICATIONS
HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Double Dumbbell Hang Power Cleans
-1.5x Kettlebell Swings
-1.5x Box Jumps
1,500/1,200 METER BIKE
-Reduce Distance
-600m Run
-750m Row
-600m Ski
-450m Air Run
AFTER CLASS
3 Rounds For Quality:
6-12 Strict Pull-ups
6-12 Strict Toes to Bar
6-12 Push Ups