Monday 200601

Let me start that I have never in my 12 years of being a CrossFit Affiliate used outside sources for all of the workout programming. We have, in the past, used modified versions of various lifting programs from Wendler 5-3-1 Power Lifting, KISS Lifting Program and  Catalyst Athletics Olympic Lifting.

Starting this week and going for the next 12 weeks I am going to be programming all workouts from Tier Three Tactical's 12 week metabolic-strength program. This program is designed for functional fitness athletes who need a high level of metabolic conditioning, and also need to increase their strength and after the Covid 19 shut down we all could use it.

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

WEEK ONE:

WODs 6/1-6/6

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
WOD:
8 minute AMRAP/AMREP:
Ascending Ladder of
1 Front Squat (Rx Body Weight. Scaled 3/4 body weight)
1 Burpee
2 Front Squats
2 Burpees
3 Front Squats
3 Burpees
Continue to add one rep of front squats and burpees on each round until time expires.

Tuesday:
Strength:
20 minutes to work up to a 7 RM Dead-lift
WOD:
12 minute AMRAP
12 Push Presses (Rx 135/95, Masters 115/85, Scaled 95/65)
12 Box Jumps (24/20)

Wednesday:
20 minutes
3 minutes Max Calorie Row
Then
AMRAP (17 minutes)
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday:
Strength:
15 minutes to work up to a 1 RM of the following complex
2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split)
Touch and go on the cleans. Do not drop the barbell
WOD:
5 Rounds For Time
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday:
5 Rounds For Time (25 minutes):
1 minute: Max Rep Power Clean & Jerk (135/95)
1 minute: Max Rep Pull-ups
1 minute: Max Rep Front Squats (135/95)
1 minute: Max Rep Kettlebell Swings(55/35)
1 minute Rest

Saturday:
Partner WOD:
Row 2000 Meters (1000 m each)
Then,
50 Hang Power Snatches (95/65)*
50 Pull-ups*
Then,
200 Double-unders (100 each) (one person working)

*During the snatches one partner must hang from the pull-up bar.
*During the pull-ups one partner must front plank.

Saturday 200530

4 Rounds Each For Time

10 Strict Pull-ups

20 Hand Release Push-ups

30 Russian Twists (25/15)

40 Air Squats

50 Double-unders

Rest 3 minutes between rounds.

Friday 200529

20 minute AMRAP

Run 200 Meters

9 Hang Squat Clean-Thrusters (95/65)

5 Bar Muscle-ups

Thursday 200528

Four Alternating 5 minute AMRAPs

AMRAP 1

10 steps, Overhead Walking Lunge (2 DBs) Choose load. Make it challenging 

10 Toes To Bar

Overhead Walking Lunge (2 DBs) 

10 Push-ups

-Rest 2 minutes-

AMRAP 2

35 Double-unders

10 Devils Presses (use the same pair of DBs)
Flow: A1-A2-A1-A2

Wednesday 200527

6-9-12 Reps For Time Of:

Burpees

Thrusters (105/75)

Rest 5 minutes, then...

12-9-6 reps for time of:

Burpees

Thrusters (105/75)

Tuesday 200526

5 Rounds For Time On Each Round

12 Knees To Elbows

12 Push Presses (95/65)

12 Barbell Back Rack Lunges (95/65)

Rest 2 minutes between rounds

Monday 200525

Murph

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

Saturday 200523

Run 400 Meters
Then,
5 Rounds:
9 Single Arm Dumbbell Squat Snatch(R)
6 Strict Pull-ups
9 Single Arm Dumbbell Squat Snatch(L)
6 Strict Pull-ups
Then,
Run 400 Meters

Friday 200522

Strength:
Back Squat
5 x 5 reps
Increase weight on each set.
WOD:
For Time:
30-20-10
Row, Calories
60-40-20
Double-unders

Thursday 200521

For Time:
Run 400 Meters
Then,
5 Rounds:
12 Dead-lifts
9 Front Squats
6 Shoulder To Overhead
Rx 155/105, Masters 135/95, Scaled 95/65
Then,
Run 400 Meters

Wednesday 200520

Strength:
15 minutes to establish a 3 RM Close Grip Bench Press
WOD:
12 minute AMRAP
10 Close Grip Bench Press @ 70% of 3 RM CGBP
15 Kettlebell Swings (70/55)
20 Russian Twists (25/15)
25 Air Squats

Tuesday 200519

4 Rounds For Time:
10 Dumbbell Curl-Arnold Press
20 Sit-ups
10 Strict Pull-ups
Run 200 Meters

Monday 200518

Strength:
5 rounds climbing complex
2 Power cleans+2 Hang Power Cleans+ 2 Hang Squat Cleans + 2 Front Squats
Weights increase on each round.
Rest 90 seconds between rounds
WOD:
For Time:
30-20-10
Sumo Dead-lift High Pull (75/55)
Wall Balls (20/14)

Saturday 200516

3 Rounds For Time
Run 400 Meters
20 Kettlebell Swings (55/35)
10 Chest To Bar Pull-ups
20 Alternating Kettlebell Snatch (55/35)
10 Chest To Bar Pull-ups

Friday 200515

5 Rounds For Time
30 Double-unders
9 Clean & Jerks (155/105)
12 Toes To Bar

Thursday 200514

For Time:
2-4-6-8-10-12
Strict Pull-ups
3-9-6-12-15-18
Push-ups
4-8-12-16-20-24
Sit-ups
5-10-15-20-25-30
Air Squats

Wednesday 200513

8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
-Rest 4 minutes-
8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
(Pick load. Use the same DB for snatches and lunges)

Tuesday 200512

20 minute AMRAP
30 Double-unders
10 Hang Power Cleans (115/75 lb)
10 Chest To Bar Pull-Ups

Monday 200511

Run 400 Meters
21 Thrusters (105/75)
21 Hand Release Push-ups
Run 400 Meters
15 Thrusters (105/75)
15 Hand Release Push-ups
Run 400 Meters
9 Thrusters (105/75)
9 Hand Release Push-ups

Saturday 200509

'Manion'
7 Rounds for Time
Run 400 Meters
29 Back Squats (135/95)

Friday 200508

For Time:
3-6-9-12-15-18-21
Pull-ups
Kettlebell Swings (55/35)
Knees To Elbows
Push-ups

Thursday 200507

3 Rounds For Time:
Run 400 Meters
15 Hang Power Cleans (115/85)
15 Ring Dips

Wednesday 200506

Strength:
Back Squat
5 x 7 reps
Increase weight on each set
Rest 90 seconds between sets
WOD:
6 minute AMRAP
8 Thrusters (95/65)
8 Lateral Burpees Over The Bar

Tuesday 200505

4 Rounds for Time
200 Meter Farmers Carry
20 KB/DB Dead-lifts
20 Sit-ups

Monday 200504

WELCOME BACK!

25 minute AMRAP:
Run 100 Meters
15 Snatch Grip Dead-Lifts (95/65)
12 Hang Power Snatches (95/65)
9  Overhead Squats  (95/65)

Saturday 200502

Equipment Return will be from 12:00p until 3:00p Today. Go to Signup Genius to reserve your 15 minute time slot for returns.

Classes will resume on Monday, May 4th. Class times will be 6a, 12:30p, 5p and 6:30p. and limited to 8 participants.
Reserve your class slot on Sign-up Genius.

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit

Daniel

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups