“GRANOLA BAR”

Monday, August 17, 2020

Happy Birthday, Mallorie Skipper-King !

Work Out of the Day

SKILL/SWOD

Front Squat “2-4-6-8-10”
Set 1: 2 Reps @ 88% of 1RM
Set 2: 4 Reps @ 83% of 1RM
Set 3: 6 Reps @ 79% of 1RM
Set 4: 8 Reps @ 76% of 1RM
Set 5: 10 Reps @ 70-75% of 1RM
Each set approx. 2:00 – but not on the clock (sharing racks)

METCON

“Granola Bar”
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar

THIS WEEK AT A GLANCE

TUESDAY

1. Inverted Capacity
   EMOM
   Min 1 – :50 Row/Bike
   Min 2- :50 HS Walk
   Min 3 – :50 Row/Bike
   Min 4: :50 HSPU (2 rounds strict, 1 round kip)
2. Level 1 Test: Helen
   3 RFT:
   400M Run
   21x KB Swing 53/35
   12x Pull up

Or

Level 2 Test: Christine
3 RFT:
500M Row
12x DL @ BW
21x BJ 20/16

WEDNESDAY

1. Squat Snatch Stamina
   On the Minute x 5:
   5 Touch-and-Go Squat Snatches
   Week 2: 63-66% of 1RM Snatch
2. “Kicking and Screaming”
   AMRAP 20:
   10 Power Snatches (115/85)
   20 Overhead Squats (115/85)
   30 Toes to Bar
   40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

THURSDAY

OPEN GYM TO WORK DEFICIENCIES, OR…

Group stretching H:05-H:20

Option 1: Midline
3 Rounds Not For Time:
1,000 Meter Row or 800M Run
25 Weighted AbMat Sit-ups

Option 2: Back Squat “12-6-3”
12 Reps @ 94% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
3 Reps @ 109% of 10RM Back Squat

FRIDAY

1. Clean and Jerk Stamina 
   On the Minute x 5:
   5 Touch-and-Go Power Clean and Jerks
   Week 2: 55% of 1RM Clean and Jerk
2. “Buy, Buy, Buy”
   AMRAP 5:
   Buy-In: 50/35 Calorie Row/Bike/or 600M run (3:00)
   Into Max Rounds:
   30 Double Unders
   15 Front Squats (95/65)
   Rest 5 MinutesAMRAP 5:
   Buy-In: 40/30 Calorie Row/Bike or 500M Run (2:30)
   Into Max Rounds:
   30 Double Unders
   10 Front Squats (135/95)
   Rest 5 MinutesAMRAP 5:
   Buy-In: 30/25 Calorie Row/Bike or 400M Run (2:00)
   Into Max Rounds:
   30 Double Unders
   5 Front Squats (165/115)

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE WATER IS FIXED TO THE FRONT SHOWER BATHROOM!

SKILL LEVEL TESTING IS BACK  – AND YOU WILL GET TO DO SOME CAPACITY TESTING THIS WEEK!

Wednesday of this week if you are “in” (not completed with) Level 1, or “in” Level 2, you will have the chance to test out of the time cap for Helen (L1) or Christine (L2). Both will come with secret rep counters and a lot of pressure so get ready!

If you’ve been living under a rock for the past month, these Levels were recently reinstituted as a means of ensuring we’re focused on the basics and not getting carried away with competition and missing our deficits.

The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.

TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.