REST DAY

Sunday, September 20, 2020

Pictured above: Los in his element going for 1RM split jerk.

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1. OLY TECHNIQUE: OHS*
10-15 minutes to build to a heavy 2-rep (not 2-rep max)
*From the rack

2. SPEED DEMON 
AMRAP 3’s, rest 3:00 between each round
200m run, 15 BFB, ME OHS 75/55
200m run, 12 BFB, ME OHS 95/65
200m run, 9 BFB, ME OHS 115/85
200m run, 6 BFB, ME OHS 135/95

TUESDAY

1. STRICT GYMNASTICS
Ascending ladder for 7:00 1-2-3-4-5…
Dead stop strict HSPU (1 second pause)
Dead stop push up (1 second pause)
Strict pull up

2. FOUR MINUTES
Start at any station:
A) 4’ AMRAP burpees
1:00 transition
B) 4’ AMRAP bike cals
1:00 transition
C) 4’ AMRAP DU
1:00 transition
D) 4’ AMRAP row cals
1:00 transition
E) 4” AMRAP 100m sprints

WEDNESDAY

1. HS WALKING
5 Rounds:
15/12 Cal row/bike/150m run (:45)
“X” distance HS walk (1:00)

X=
Option 1- 50’ HS Walk
Option 2 – 25’ HS Walk
Option 3 – 1:00 HS Walk Practice

2. BIG CLEAN COMPLEX
6 Sets, 1 every 5:00 on a running clock (12 movements)
High hang Sq CL (pockets)
Hang Sq CL (above the knee)
Sq CL (deck)
PP
High hang Sq CL
Hang Sq CL
Sq CL
PJ
High hang Sq CL
Hang Sq CL
Sq CL
SJ

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

The following will fill gaps in your training this week:

A) PULLING:
10-15 minutes:
Option 1: RMU practice (or sets of 5)
Option 2: C2B or RX pull up (sets of 5)
Option 3: Ring row/Low bar pull ups

B) PUSHING:
3 Rounds:
5 Strict press
7 Alt Kip HSPU

C) CONDITIONING:
2 Rounds:
800m Run
20 BS @ 40% 1RM
20 T2B
10 Cluster (same bar)
10 Alternating pistols

*Must end at top of hour

FRIDAY

1. SNATCH
OTM x 6 Rounds
1 Squat Snatch
Min 1: 68% 1RM Sn
Min 2: 71%
Min 3: 74%
Min 4: 71%
Min 5: 74%
Min 6: 77%
*Goal is to build to 85-93% 1RM

2. LITTER BOX
For time:
3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run (all scored rx)

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s)
9x DL 155/105

NEWS AND UPDATES

PLEASE!  LET THE REBEL COACHES “COACH”

 We know you all have the best of intentions. You want to help your fellow athletes as much as we do! BUT….when it comes to coaching…please let the blue shirts coach. Lately, we’ve witnessed some of you “trying to help” and while the good intention is there, it’s sometimes confusing to the athlete because what you’re telling them is in direct contradiction to what we have told them, or worse, we’ve told them “not yet” on a skill they don’t have the strength for, and you’re encouraging them to try it anyway.

Our coaching team communicates A LOT – text messages, emails re: injuries, where athletes are in a progression….and it works best if the adult program (meaning the CrossFit Class) coaches that have taken the CFL1 and are in the loop with the communications of the whole team are the ones directing the progress.

Please know this isn’t mean to demean anyone’s efforts, but rather, to help keep the athletes on a safe and linear path in their development.