Wednesday 4-30-2014

STRENGTH/SKILL

3 sets of :
3 TGU each side
5 KB Single Leg DL each side
10 Floor Wipers (empty bar, 5 each side)

WORKOUT

7min AMRAP
200m Run
5 OHS 115/75 (from the floor, and full depth)
10 Bar Facing Burpees (No skipping, it is a 2 foot take-off)
15 Unbroken Wall Balls

Tuesday 4-29-2014

CROSSFIT TOTAL

Your total is the sum of your highest successful attempt at each of: Back Squat, Strict Press, Deadlift.  You get three attempts at each lift.

A) 15min to find a Max Back Squat
B) 10min to find a Max Strict Press
C) 15min to find a Max Deadlift

1) You can take as many warmup sets as you like, but once you declare your first lift you get 3 attempts
2) One person at a time on the attempts.  You need to let the coach know when you are ready to make an attempt so that the lift can be validated.
3) You cannot go down in weight after you start, but you may stay at the same weight if you miss a lift.
4) Movement standards apply for the lift to count.  Full depth on the squats, no leg drive on the press, no hitching on the Deadlift.

Sunday 4-27-2014

SKILL

Atlas Stones

WORKOUT

EMOTM 21
1) 1 Gym Length Burpee Broad Jumps
2) 3 Stone to Shoulders
3) 6 KB Thrusters

Saturday 4-26-2014

STRENGTH

EMOTM add 5# (total)
Strict Press x 2
When you cannot complete the strict press move to push press x2
When you cannot complete the push press move to push jerk x2
When you cannot complete the push jerk move to split jerk x2
Weights start at 100/65

 

PARTNER WORKOUT

For time (20min cap):
50 KBS
40 Box Jumps
30 OH Walking Lunges 45/35
20 Pull ups
10 Push ups
100 Double Unders
10 Push ups
20 Pull ups
30 OH Walking Lunges 45/35
40 Box Jumps
50 KBS
pacer: 200m Run (one partner runs while the other works)

Friday 4-25-2014

STRENGTH/SKILL

10min warm-up and review of the clean, then
Every 2min:
Clean 3×70% 3×75% 3×80% 3×85%
Front Squat 3×80% 3×85% 2×90%
**Full Clean.  Not a Power Clean.  Not a Power Clean + Front Squat.  Not TnG.  Do your math ahead of time.

WORKOUT

5min AMRAP
10 KBS (heavy)
50 Unbroken Double Unders
5min AMRAP
Row for Calories
2min Rest
3min Max Effort Wall Balls

Thursday 4-24-2014

STRENGTH

3×5 Snatch Grip DL 6020 tempo 100%,105%, 110% max snatch
**if you did not test your snatch last week, start at 65/95

3×10 Strict Pull-ups 31×3 tempo
**No bands, sub with sets of 5s hold at the top and a 5s negative
**if 10 is too large a set, choose a number you can do for 3 sets, don’t use a modification unless you have no strict pull ups

WORKOUT

Every 2 minutes for 14 minutes:
10 burpees
Max Sets of 2 Unbroken Bear Complex 95/135
**You can go heavier on the complex at the coaches discretion, not to exceed 115/155.  If you are not able to get 3 sets in the initial interval, drop the weight – only go heavy if you can keep moving.
**There is no built in rest interval, pace yourself wisely

Wednesday 4-23-2014

STRENGTH

Back Squat 5×5 70%
Between each set do 4 Wall Walks + 15s hold (on each wall walk)
**If the 1st set is easy, add 5# (total)

 

WORKOUT

For Time (20min cap)
30 Box Jumps 24/20
30 Jumping Pull-Ups
30 KBS 35/26
30  Walking Lunges
30 Knees to Elbows
30 Push Press 45/35
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders

Tuesday 4-22-2014

STRENGTH/SKILL

10min to warm up Clean & Jerk to 90% (just 1 rep at 90%)
Pay attention to your footwork!
then
EOMOTM 10 (for 5 sets)
2 sets of: 2Cleans + 1 Jerk 70-80%
Do 2 cleans, 1 jerk after the 2nd clean. Repeat.
The cleans are not TnG – drop and immediately perform a 2nd clean.
Start at 70% and increase if it feels easy but do not go higher than 80%.

WORKOUT

10x250m Row, 1:1 Rest

Monday 4-21-2014

SKILL

Review of proper push up mechanics
then
5×5 Deadlift 60-85%
1 Round Strict “Cindy” between each set (no bands, chin ups are OK)
**DL start at 60%, increase each set but no higher than 85%
**Scale push ups by using a box or a bar rather than going to your knees

WORKOUT

3 rounds of 2min on/2min off
12 KBS
6 Box Jump Overs (both feet must touch the box)
6 KB Clean & Jerk Left
6 Box Jump Overs
6 KB Clean & Jerk Right
then (after the last 2min rest)
Max Sets of 10-30 unbroken Wall Balls in 3min
**resting while holding the WB or leaning it on the wall does not count. Rest between sets until you know you can complete the reps unbroken. Stick with the same number for each round.  Rx is 30.

Sunday 4-20-2014

STRENGTH

3 Sets 5x Strict Press 3x Push Press 1x Push Jerk
65% for the strict press.  Add 10-15# for the push press and then again for the jerk.

WORKOUT

20 Power Snatch  115/75
10 Burpees Over the Bar
5 Toes To Bar
15 Power Snatch
10 Burpees Over the Bar
5 Toes To Bar
10 Power Snatch
10 Burpees Over the Bar
5 Toes To Bar
5 Power Snatch
10 Burpees over the Bar
5 Toes To Bar
then
1200m Row 80%

 

Saturday 4-19-2014

STRENGTH

Back Squat 5×5 70%
Start at 70%, go up if it feels light but you should not be failing 

PARTNER WOD

Every 5 Minutes:
Run 200m together then AMRAP in remaining time:
20 Front Squats 135/95 (bar from the floor)
10 Box Jumps
20 KB Swings 53/35
for 5 cycles
**Split reps as needed, but once you start the Squats/KBS the Barbell/KB must not touch the ground until the end of the 20 reps

Friday 4-18-2014

STRENGTH/SKILL

A) In 12 min:
Warm up to 90% of your 1RM.  If you have no max, use 75/55.

B) 3 tries above 90%
1 lifter at a time, round robin style
You get 3 shots, no more.  On the 3rd miss you are done.
**If the bar breaks the floor, it counts as an attempt.
**A Power Snatch counts as a miss.

WOD

10min cap:
21-15-9-15-21
Wall Balls
Pull-ups (no bands.  no butterfly.  kipping or strict.  any grip is fine)
Max Double Unders in time remaining

Thursday 4-17-2014

STRENGTH

In 10min:
Find a heavy triple Push Press (2s pause at the top of each rep)
then
5 Rounds:
30s Push Press 115/75
30s Rest

WOD

“Jackie”
Row 1K
50 Thrusters 45#
30 Pull-ups

15min time cap

 

Wednesday 4-16-2014

STRENGTH/SKILL

In 10min:
1) Review Proper Position for work above the rings  and practice the support hold (no advanced skills, work on the basic positions)
2) 1 Max Effort Support Hold

then
3 sets of
5-10 Strict Ring Dips 22X2  (sets across, no bands)
5 Strict Pull-ups, 2s pause at the top on each rep
100ft Famers Carry 70/53
**Do the pull-ups on the rings IF you can do them with a false grip and pause with the rings at your chest.  If you cannot do both – use the bar.
**If you are not yet able to hold a stable support hold or are not able to remain steady for the slow tempo, substitute box dips at the 22X2 tempo

WOD

12 min cap:
Death by Unbroken Hang Power Clean Pyramids
Every 30s
1HPC on the first 30s
2HPC on the second 30s
… up to 4
Back down the ladder to 2, up to 5
Back down the ladder to 3, up to 6
etc..
Until you are unable to complete the reps unbroken in the 30s
If you exit the ladder before the time cap is up, restart at 2 with burpees
Choose your own weight, but do not exceed 70% of your max clean

Tuesday 4-15-2014

SKILL

Snatch Tech Work

Strict 10min to warm up and review technique.  Do not go above 75% and if you miss you are done adding weight – drop down to the last successful weight.  If you do not have a tested max, you will work today at 75/55 (or lower.)

EOMOTM 10 (5 sets of 2min each)
3 Snatches 75% or lower
NOT touch and go.  Do NOT add extra weight.  There should be no misses at this weight, today is all about technique and consistency.  If you miss for any reason, drop 10# and restart in the next 2min (do not finish the current set.)

WOD

In 10 minutes warm up to a heavy triple Back Squat

Max Back Squat 75% above
5 Box Jump 30/24
Max Back Squat 65% above
15 Toes to Bar
Max Back Squat 55% above
25 KBS 70/53

 

Monday 4/14/2015

STRENGTH

3 Rounds:
5 KB Snatch each side
3 TGU each side (heavier than normal)
5 Slow and perfect HR pushups (3s up, 3s down, 3s hold at the top)
30s hollow/30s arch hold

WOD

15min cap
4 rounds for time:
5-10 Strict Chinups (sub is 4 slow negatives + 1 30s hold over the bar)
20 Unbroken Wall Balls (if you break, restart the set of 20)
10 HR Burpees over the Bar (hips need to open all the way)
10 Deadlifts 135/215
200m plate run (35/45)
**If  your max DL is less than 225/360, use no more than 110/155
**I don’t care if your DL was 359.. if it was not 360 – scale down

 

Sunday 4-13-2014

STRENGTH

Power Clean: 10min to warm up to no more than 80% of your max power clean (125/85 if you do not know your max.)

5 sets of:
A1) 2 Power Clean + 3 Push Press 80% of the above (31×3 tempo on the Push Press)
A) 5-10 Strict Chin-ups between each set

WORKOUT

 

3min AMRAP
sets of 50 unbroken double unders
Rest 3min
3 min AMRAP
15/12/9
Box Jumps
HR Pushups
Rest 2 min
3 min AMRAP
15/12/9
Wall Balls
Pullups
Rest 1 min
1 min AMRAP
Burpees

Rest 2min
1min AMRAP
Burpees

Saturday 4-12-2014

STRENGTH

10min to review DL form and warm up to no more than 85%
then
A) EMOTM 10
3 Deadlifts (TnG)  60-75%
It is OK to change weights up and down throughout the EMOTM
If you did not test your 1RM last week,  you can use this time to do so today

 

PARTNER WOD

5 Rounds 3min on/2min off
1 Partner works while the other counts reps/points
Split the work up as needed, switch between exercises as often as you like

1 point Air Squat
2 points Wall Ball
3 points Burpee
4 points Box Jump
5 points Unbroken HPC 115/85 (from the floor)
6 points OHS 115/85 (from the floor)
7 points Chest to Bar Pullup
8 points HSPU
9 points Full Snatch 115/85
10 points Muscle Up

 

Friday 4-11-2014

STRENGTH

no more than 10 min to warm up the Front Squat
On a 15 minute clock:
Front Squats 10-10-10
3 Wall Walks + 2 HR Pushups between each set
**Sets Across, bars from the floor, choose your weight wisely.  15 Burpee penalty for dropping the bar.  You have 15 minutes, rest as needed between sets.
**No cheating the range of motion on the wall walks.  Walk your way down to the floor and perform 2 HR Pushups on each rep

SKILL

EMOTM 10
odd:  30 Double Unders
even: 10 Front Rack Walking Lunges 95/65
The Lunges should be light to focus on positions and control.  If you are struggling, drop the weight.


WOD

On a running clock:
Row 2K
You need to know your 2K pace, this would be a good time to find it.
On the 6th minute:
In 6 minutes complete:
2 rounds of:
200m Farmers Carry
10 Thrusters 95/65
10 Toes to Bar
AMRAP Burpees in remaining time

Thursday 4-10-2014

STRENGTH

Strict 10min cap: Warm up the Snatch (up to 80-85%)
**If you don’t know your max, warm up to 75/55 and use 5# increments each 90s
**These are full squat snatches

Every 90s for 2 rounds
2 Snatches 80%
**If you had no misses, go to 85%
**If you had any misses at all for any reason, drop 10#
Every 90s for 2 rounds 2 Snatches
**If you had no misses, go to 90%
**If you had any misses at all, drop 10#
Every 2min for 2 rounds 2 Snatches
**Record (on the whiteboard) the highest successful lift, and the percentage of your max that constitutes

WOD

20 min AMRAP
400m Run
10 Push Press 125/75
500m Row
20 KBS

Wednesday 4-9-2014

STRENGTH

Split Jerk (from the rack)
10min to a heavy single

Push Press (3-3-3)x3
rest 20s between each of the sets of 3 and 120s between each cluster


SKILL

EMOTM 4
30 Unbroken DU
On the 5th minute:
60s Max Effort DU, report your largest set

WOD

Choose 1 of:
A) 4 rounds of:
Max calories on rower in 90 seconds
Rest 90 seconds
B) Run 200m x 6
(On a running clock, start every 2 minutes)

For either option – this is a sprint.  Go hard.
**Overachievers.. do NOT choose both options.  If you need extra work, do some heavy Farmer Carries

Tuesday 4-8-2014

STRENGTH

A) Back Squat 5×5 70-90% 1RM
Note on the board the heaviest percentage at which you were successful
B) “Frenchies” 3×3
If you are not familiar with these, they are pull-ups with pauses in different positions.  Your coach will introduce the movement today and you will start to see them showing up in the programming.  If you do not have strict pullups you can scale by holding the top of the pullup/chinup position and slowly lowering from there.  See if you can do a static hold at any of the positions which will be introduced.

GYMNASTICS SKILL

EMOTM 5
3-5 Unbroken Chest to Bar Pullups (kipping or butterfly is fine)
**Choose a number you can sustain for the EMOTM, even if that number is 1.  Do not scale to regular pullups unless you do not have chest to bar.   Note your number on the board.


WOD

“DT”

Five rounds for time of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
155/105
(20min cap)

Partner Competition!

Announcing Slate Crossfit’s first ever in-house competition!  It will be a partner competition, so find a friend you’d like to team up with.  Although this is being run for Slate members, please feel free to bring in a friend as your partner if you like and if he/she has prior Crossfit experience.  If  you have a friend who is interested, but does not have Crossfit experience please speak with a coach first.

There will be both Rx and Novice divisions (see the standards below.)  The WODs will be written to allow anyone to participate. If you have advanced skills, you will have an opportunity to use them but not having HSPU or butterfly pullups doesn’t mean you cannot compete.

Warm-ups will start at 10am and additional information about heat times and warm-ups will be posted closer to the date.

WHEN: Saturday May, 17 10:30am

TO REGISTER:  https://docs.google.com/forms/d/1iqHu3M8SA79eBBVNQ93ZmOxIOb_fPUnyynsOlLQXROY/viewform

Novice Division

–If you are currently in our regular classes, you have the skills required for this division. If you meet the standards for the Rx division you should register for that division. We know who you are! If you are uncertain – ask.
–Pull-ups are not required
–Advanced movements such as Muscle-Ups and HSPU are not required or allowed in this division
–Double Unders are not required
–Snatches will not be required. There will be a Ground-To-Overhead option, meaning that you can choose instead to clean and jerk (or press) the weight instead.

Rx Division

–Pull-ups will be included
–Advanced movements such as Muscle-Ups, HSPU and Chest to Bar “might” be helpful but will not be required.
–You should be comfortable with the Olympic lifts at moderate weights
–Double Unders may be required
–Snatches will be required at low to moderate weights
–This is a partner workout – for high skilled movements such as the snatch and double unders it will be OK for one partner to complete all reps.  We won’t guarantee that you’ll get out of running.

Monday 4-7-2014

STRENGTH

3  sets of:
8 Single Leg KB Deadlift (4 each side, heavy)
8 Waiters Walking Lunges + 4 Single Arm Push Press (Right Arm)
8 Waiters Walking Lunges + 4 Single Arm Push Press (Left  Arm)
5 Walkout Pushups (with hand release)
**the walkout pushups start with your back against the wall

SKILL

10-20-30-40-50.. Unbroken Wall Balls
as far up the ladder as you can get in 5min, only unbroken sets count

WOD

12min cap
400m Run
25 Air Squats
400m Run
25 Air Squats
20 Double Unders
400m Run
25 Air Squats
20 Double Unders
15 Lateral Box Jumps
400m Run
25 Air Squats
20 Double Unders
15 Lateral Box Jumps
10 Burpee Broad Jumps
If you finish before the time cap, start at the bottom and work your way back up

Sunday 4-6-2014

STRENGTH

A1) 4×5 Push Press AHAP 10X3 tempo
A2) 4×5 Max Hold Chin over the bar

WORKOUT

Every 5 minutes for 3 rounds:
40s on/20s off, rest in rack position:
1) Hang Clean (squat)
2) Push Press
3) Thrusters
4) Overhead hold
5) Rest
**3 burpee penalty for each time the bar is dropped, performed at the end of the workout

Saturday 4-5-2014

STRENGTH

Front Squat 1/2/3
3 sets: 70%, 75%, 80%:
FS 1×75%, 2×75%, 3×70%
FS 1×80%, 2×80%, 3×75%
FS 1×85%, 2×85%, 3×80%
90s rest between sets
**There will be a day soon to test your 1RM.  That day is not today – stick to the percentages above.


WORKOUT

Partner WOD

Friday 4-4-2014

STRENGTH

Deadlift
10min to build to 90%
then
max of 3 attempts above 90%
**if you PR, stop

GYMNASTICS/SKILL

Review bracing, positions and technique for FR Lunge

EMOTM 8
1:   2 Wall Walk, hold 10s at the top.  Nose to Wall.
2:  10 Steps Front Rack Walking Lunge 95/65 (bar from the floor)
**Lunges should be very light and easy, it’s technique work rather than strength work.  No rest between the DU and the lunges.

WOD

Every 90s for 8 rounds (12min total):
2/4/6/etc..
Suicide Sprint
Unbroken HPC 155/105
**Reps increase by 2 each round.  HPC must be unbroken
**If you fail before the 8 rounds are up, restart at 2

Thursday 4-3-2013

GYMNASTICS SKILLS

Review of kipping technique
EMOTM 3
5 strict pullups
**use any grip, chinups are fine.
EMOTM 3
5 kipping pullups (no butterfly)
**if you did not get the 5 strict, sub is negatives with chin-up grip
EMOTM 2
Max hang on the bar

STRENGTH

25min cap

A) Cleans (full) 2×2 75%, 2×2 80%, 2×1 85%
**That’s it, 10 lifts.  Fast, easy and done.  These are not touch and go.   Drop the bar and reset between reps.
B) Back Squats 6×2 80%, rest 60-90s between sets
**You just tested your max.  Stick to 80% of the number you found last week.  They will get heavy again soon enough.

WOD

AMRAP 3
400m Run
9 Chest to Bar Pullups
7 Back Squats 165/115 (bars from the floor)
5 Box Jumps
Max Effort Burpees in remaining time
rest 2 min
AMRAP 5
400m Run
9 Chest to Bar Pullups
7 Back Squats 165/115 (bars from the floor)
5 Box Jumps
Max Effort Burpees
**Bars are from the floor on the squats, scale to a weight light enough to easily control from the jerk.  Don’t let your ego get in the way – we’d rather see a well executed light clean & jerk, even if that means using the empty bar.  Scaling to use a rack misses the point of the workout.
**If you are just getting chest to bar pullups, do 3 Chest to Bar and 6 regular pullups.  If you do not have pullups, sub toes to bar or knees to elbows.  If you cannot do those, accumulate 30s hang on the bar each round.

Wednesday 4-2-2013

STRENGTH

A)Strict Press
Find 1RM
10min cap

B)Front Squats 3×5
Start light and build to no more than 80%, this should stay relatively light today

WOD

5K Row time trial
Record time

Tuesday 4-1-2013

STRENGTH

10min to Warm up the Snatch (up to 80-85%)
**If you don’t know your max, warm up to 75/55 and use 5# increments each 90s
**These are full squat snatches

Every 90s for 4 rounds
2 Snatches 80%
**If you had no misses, go to 85%
**If you had any misses at all for any reason, drop 10#
Every 90s for 3 rounds 2 Snatches
**If you had no misses, go to 90%
**If you had any misses at all, drop 10#
Every 90s for 2 rounds 1 Snatch
**Record the highest successful lift, and the percentage of your max that constitutes

1 Max Set Strict Chest to Bar Pullups
1 Max Set kipping or butterfly Chest to Bar Pullups (any grip is fine)
(Record both numbers)

WOD

“The Chief”
5 Rounds:
3min
AMRAP 3
Power Clean 155/105 (135/95)
6 HR Pushups
9 Pistols
Rest 1min between amraps
**Sub for pistols is 1-leg box squats