Posts tagged Week 1 - Cycle 3
Deep Comp - 10/23/15


Mandatory meeting tomorrow at 11 AM. Please be here early. 

I. Warm-Up

Barbell Quad Mash (top and inside)
10 Single Leg GHD Hip Extension e/s
30 Sec Banded Hip Flexor Stretch e/s
400m Run

II. Strength

In 15 Minutes
2 x 6 Alternating Reverse Lunge + 1 Split Jerk
2 x 4 Alternating Reverse Lunge + 1 Split Jerk
2 x 2 Alternating Reverse Lunge + 1 Split Jerk

  1. Front rack position, from racks, building.

III. Conditioning

Alternating EMOM 28
5 Power Snatch 155/110#
15 GHD Situps
20 WB 20/14#

  1. For hspu, perform as many strict as possible, then switch to kip

If you did any of the fittest games qualifiers here is an alternative

Alternating EMOM 28
10 Front Rack Walking Lunges (5 e/s) Choose a challenging weight
15 WB 20/14#
15 GHD Situps / 20 Hip Extensions alternating

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Deep Comp - 10/21/15

If you feel like you need a rest day, you probably DO.. If you'd rather rest today and make up the work tomorrow that is acceptable. If you choose to rest today, come in and work on recovery. 

I. Warm-Up

500m Row
Hamstring Mash /w LAX Ball
Groin / Hip Opener
Deltoid Mash /w LAX Ball

II. Strength

In 10 Minutes, work up to a heavy 5 (~80-85%)

III. Accessory Strength

A1. Standing Plate Raise - 3 x 12 (20X1)
A2. Prone DB Fly - 3 x 12

  1. For both movements, focus on relaxing the deltoids and pulling more from the upper back. Shoulders should be pulled back and down
    Keep a fixed elbow angle (almost fully open for flies and fully extended for raises)

IV. Conditioning

6 Rounds
30 Sec Muscle Ups (Sub-maximal effort) - Refer to notes for reps
30 Sec ME Deadlift 225/155 - Add 20# each round
30 Sec ME Assault Bike (reset bike each round)
Rest 3 Min

  1. Allow 27 Minutes for the portion of this workout.
  2. Muscle up- the goal here is to accumulate as many MU as possible over the course of the 6 rounds, WITHOUT ever failing a rep. For example, if you can do 10 Muscle ups, a good plan would be to do 5 reps, then 2-3 reps after a very quick break.
  3. Immediately transition from one moment to the next, there's no extra allotted transition time. 
  4. List your total reps of each movement. 
  5. Be sure to add 20 pounds after each round of deadlifts and start with the bike at zero calories each round. 
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Deep Comp - 10/19/15

Final 2015 Cycle Overview

We are moving into our final cycle of 2015! We wanted to give you guys a bit of information on what you can expect. As we said in the very beginning, our programming would become more and more specific to the opens the closer we got. We started off primarily focused on strength gains and muscular endurance, then aerobic capacity, pulling strength, and olympic skill work. Now that we are getting closer, our energy system work will become more specific to our needs in the opens and hopefully regionals. We are also going to use this as our last opportunity to build a bit more leg strength to carry us the rest of the way.

Expect to see more frequent "CrossFit Workouts" as well as accessory work for building more leg and squat strength.

We are also going to set a time for a team meeting this week. Please let us know in the comments if one of the following days works best for you: Wed / Thr / Fri Evening.

I. Warm Up

Box Piriformis Stretch 
5 - Way Banded Shoulder Stretch
500m Row
15 Squat Jump Box Jump 

  1. Perform a squat, on the way up jump onto the box but land in a full squat, stand up and then step down. Repeat.

II. Strength

A. Back Squat - Every 2 Minutes

0 - 70% x 5

2 - 80% x 1

4 - 72% x 5

6 - 82% x 1

8 - 74% x 5

10 - 84% x 1

Use as little gear as possible and focus on speed. 

III. Barbell

B. In 10 Minutes

Build to a heavy 3 position snatch (floor, below knee hang, hang)

Be patient from each position, make sure the barbell is close to the hips before initiating the jump. 

This is not a chance to max out, stay below 90%

IV. Conditioning

100-200-300m Run
10-20-30 Pullups

Rest 5

Box Jumps 24/20"


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