Our Olympic Lifting Class is Coming!

Our Olympic Lifting Class is Coming!

Our Olympic Lifting Class is Coming!

We have a lot of important stuff to cover today, so let’s get right to it!

First, what an amazing weekend that we had at Dynamic Duo 3!  I’m so proud of each and every athlete that gave their all, and I’m overcome by the support of so many of you that came out to cheer us on.

I couldn’t find a picture with the whole gang together, but as I’m sure you’ve seen by now, pictures from throughout the day are popping up all over Facebook and Instagram.  Check out all the fun, and check out Ryan Felix’s hands #sacrifices # ouch!

Next, I’m also very excited to finally be able to announce a brand new class time coming to CrossFit High Voltage!

Burbank is a community of families and High Voltage prides itself on being the only CrossFit gym to be able to comprehensively service that large and amazing demographic.

It started with the child care that we offer at our gym, and now it extends to a new program and class called the momWOD!

This will be special class time available to service the many stay at home moms or just moms on the go who need to take that hour out for themselves each day to get their fitness in and set a good example for their families.

The class starts October 5th, and will be on Monday, Wednesday, and Fridays at 9:30am and coached by our very own Katie Brewster!

You can check out all details here: http://www.crossfithighvoltage.com/mom-wod/

If you know someone that might like to try a CrossFit style workout in a supportive group and make sure to get in their #besthouroftheday then please spread the word for us!

Last order of business is to remind you that our gym wide Firebreather’s test is THIS SATURDAY @ 1PM after Oly class!  It’s our first test in for over a year and a half, and I can’t help but wonder who will be the next Firebreather?

To add even more excitement, after the test in, our current Firebreathers will take on an all-new “Trial by Fire 2.0” WOD!  Heavier weights, higher level skills, and less time!  It’s going to be a really special and amazing day and I hope you can all come out for it!


Monday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM)

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Back Squat (starting weight)
Set 2: 10 x Back Squat (add #20 / #10)
Set 3: 8 x Back Squat (add #20 / #10)
Set 4: 8 x Back Squat (stay same as set 3)
Set 5: 6 x Back Squat (add #20 / #10)
Set 6: 6 x Back Squat (stay same as set 5)
Set 7: 4 x Back Squat (add #20 / #10)
Set 8: 4 x Back Squat (stay same as set 7)

REST EXACTLY 2 MINUTES – STRIP BARBELLS DOWN TO LUNGE WEIGHT (#95/65)

CONTINUE WITH 6 MIN CLOCK:
EMOM 6 – 10 x ALTERNATING FORWARD BARBELL LUNGES (5 EACH SIDE)

REST / SET UP FOR WOD

FOR TIME: 15 MIN CAP:

30 DOUBLE UNDERS
30 TUCK UPS
15 BURPEES

30 DOUBLE UNDERS
30 TOES 2 BAR
15 BURPEES

30 DOUBLE UNDERS
30 GHD SIT UPS or EVIL WHEEL
15 BURPEES

Fusion (7:00am & 6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES):

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

WOD: Pulling Endurance (10 MIN WODS) x 2 STATIONS (24 MIN TOTAL incl. rest):

STATION A: WBS + HSPU + MU

IN 2 MIN:
30 UB WBS (Scaled: 20 UB WBS) +
AMRAP HSPU (Scaled: Floor seated DBPress) in time remaining
+
30 SEC REST +
90 SEC MAX REP MU (Scale: Pull Ups or Ring Rows) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

REST 2 MIN BETWEEN STATION ROTATION

STATION B: KBS + BOX JUMPS + ROW (CAL)

IN 2 MIN:
30 UB KBS +
AMRAP BOX JUMPS (in time remaining)
+
30 SEC REST +
90 SEC MAX EFFORT ROW (CAL) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

Fitness (6:30pm):

3 SETS – NOT FOR TIME:

6 Back Squats (heavier than last week G.V Squats)
12 Walking Lunges (add dumbbells if stronger) – total steps
24 Lateral Box Step Ups – total steps (12 each leg)

WOD: AMRAP 12 MINUTES:

12 JUMPING PULL UPS (no bands, use box, controlled neg)
24 DB SNATCHES (ALT ARMS)
36 DOUBLE UNDERS (72 SINGLE JUMPS)
We have a lot of important stuff to cover today, so let’s get right to it!

First, what an amazing weekend that we had at Dynamic Duo 3!  I’m so proud of each and every athlete that gave their all, and I’m overcome by the support of so many of you that came out to cheer us on.

I couldn’t find a picture with the whole gang together, but as I’m sure you’ve seen by now, pictures from throughout the day are popping up all over Facebook and Instagram.  Check out all the fun, and check out Ryan Felix’s hands #sacrifices # ouch!

Next, I’m also very excited to finally be able to announce a brand new class time coming to CrossFit High Voltage!

Burbank is a community of families and High Voltage prides itself on being the only CrossFit gym to be able to comprehensively service that large and amazing demographic.

It started with the child care that we offer at our gym, and now it extends to a new program and class called the momWOD!

This will be special class time available to service the many stay at home moms or just moms on the go who need to take that hour out for themselves each day to get their fitness in and set a good example for their families.

The class starts October 5th, and will be on Monday, Wednesday, and Fridays at 9:30am and coached by our very own Katie Brewster!

You can check out all details here: http://www.crossfithighvoltage.com/mom-wod/

If you know someone that might like to try a CrossFit style workout in a supportive group and make sure to get in their #besthouroftheday then please spread the word for us!

Last order of business is to remind you that our gym wide Firebreather’s test is THIS SATURDAY @ 1PM after Oly class!  It’s our first test in for over a year and a half, and I can’t help but wonder who will be the next Firebreather?

To add even more excitement, after the test in, our current Firebreathers will take on an all-new “Trial by Fire 2.0” WOD!  Heavier weights, higher level skills, and less time!  It’s going to be a really special and amazing day and I hope you can all come out for it!


Monday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM)

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Back Squat (starting weight)
Set 2: 10 x Back Squat (add #20 / #10)
Set 3: 8 x Back Squat (add #20 / #10)
Set 4: 8 x Back Squat (stay same as set 3)
Set 5: 6 x Back Squat (add #20 / #10)
Set 6: 6 x Back Squat (stay same as set 5)
Set 7: 4 x Back Squat (add #20 / #10)
Set 8: 4 x Back Squat (stay same as set 7)

REST EXACTLY 2 MINUTES – STRIP BARBELLS DOWN TO LUNGE WEIGHT (#95/65)

CONTINUE WITH 6 MIN CLOCK:
EMOM 6 – 10 x ALTERNATING FORWARD BARBELL LUNGES (5 EACH SIDE)

REST / SET UP FOR WOD

FOR TIME: 15 MIN CAP:

30 DOUBLE UNDERS
30 TUCK UPS
15 BURPEES

30 DOUBLE UNDERS
30 TOES 2 BAR
15 BURPEES

30 DOUBLE UNDERS
30 GHD SIT UPS or EVIL WHEEL
15 BURPEES

Fusion (7:00am & 6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES):

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

WOD: Pulling Endurance (10 MIN WODS) x 2 STATIONS (24 MIN TOTAL incl. rest):

STATION A: WBS + HSPU + MU

IN 2 MIN:
30 UB WBS (Scaled: 20 UB WBS) +
AMRAP HSPU (Scaled: Floor seated DBPress) in time remaining
+
30 SEC REST +
90 SEC MAX REP MU (Scale: Pull Ups or Ring Rows) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

REST 2 MIN BETWEEN STATION ROTATION

STATION B: KBS + BOX JUMPS + ROW (CAL)

IN 2 MIN:
30 UB KBS +
AMRAP BOX JUMPS (in time remaining)
+
30 SEC REST +
90 SEC MAX EFFORT ROW (CAL) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

Fitness (6:30pm):

3 SETS – NOT FOR TIME:

6 Back Squats (heavier than last week G.V Squats)
12 Walking Lunges (add dumbbells if stronger) – total steps
24 Lateral Box Step Ups – total steps (12 each leg)

WOD: AMRAP 12 MINUTES:

12 JUMPING PULL UPS (no bands, use box, controlled neg)
24 DB SNATCHES (ALT ARMS)
36 DOUBLE UNDERS (72 SINGLE JUMPS)

I promised you all last week that today I’d be revealing the full details of our all new upcoming class here are High Voltage. So without further adieu, please have a look!

“OLYMPIC DRILLS FOR SKILLS” Class
Start Date: Saturday, Sept. 5th @ 11:00AM-12:30PM
Coaches: Ryan House & Ryan Felix

Who should take this class?

Whether you are a CrossFit neophyte or a seasoned Throwdown OG, there is no downside in honing your skills. Classical pianists spend years practicing their scales. Golfers spend countless hours practicing their swing. And yes, Olympic Weightlifters spend years upon years perfecting the subtle nuances of the Clean, Jerk, and Snatch!

The beauty of CrossFit Methodology is that we get exposed to a myriad of different exercise modalities. Part of the CrossFit allure is how it never gets boring and every program is constantly varied. However, within the broad strokes of the three main modalities seen most in CrossFit (Metabolic Conditioning, Gymnastics, and Olympic Weightlifting & Power Lifting), there are some highly technical movements thrown at us which take years for us to develop true proficiency in.

For most of us, unless we are blessed with having a childhood background in any of these fields, we are forced to jump in face first and perform these skills not only with proficiency, but under the stress demands of a ticking clock in a competitive environment. Without proper dedication to learning technique, practicing specific skills, running regular drills, and building supplementary strength through appropriate accessory work, amateur athletes will (sooner than later) end up injured and ultimately unsuccessful in their progress.

All things considered we still want to do it, right? All of it. The muscle ups, the butterflies, the cleans, the jerks, and the snatches. While we can do our best to program daily doses of technique and supplementary skill work to help set you up for success in most CrossFit domains, it is widely agreed upon that specific training sessions should be solely dedicated to addressing the various components of the most technically demanding movements.

Starting in September, CrossFit High Voltage will be offering an incredible opportunity (at no additional cost to you) to dedicate 1.5 hrs / week to learning the key Olympic Weightlifting movements most often seen in CrossFit. This class will deconstruct each of the main lifts, into technical drills to be performed and practiced in segments.

Our Oly Class is intended to run as an ONGOING PROGRAM, rather than a specific cycle. This means we will not be progressing the lifts in terms of loads / maxes etc, but rather dedicate this time to honing our technique.

This class is designed to be taken IN ADDITION to your regular daily class schedule. You can expect to be sore after your first couple of classes, because your body will not be used to doing so much volume at light weight. You can also expect to be pretty tired after your first few classes, as we will be making demands on your BRAIN as well as your BODY! So be sure to prepare by getting good sleep, hydration, and nutrition surrounding this particular training session. You need mental acuity and body focus in order to seriously reap the rewards of this awesome class!

So there you have it, we’re just under 2 weeks out from the first class! A sign up sheet will be going up in the lobby this week so we can get a good handle on how many of you are attending and be appropriately prepared with all the equipment and coaches necessary for you all to have the best possible experience!

Special Note!: Scroll all the way down to the bottom for our special Dynamic Duo 5 week training program for running a 5k! Even if you aren’t doing Dynamic Duo and just want to improve your running, this is the program for you!


Monday’s Training:

CrossFit:

UPPER BODY PULLING STRENGTH – WK 1:
Coach to lead rotation and count off tempo neg pull ups. Goal to keep shoulders retracted, body in hollow rock/ pointed toes. Hold on as long as possible, terminate when fail.

3 SETS:
A1: BARBELL ROW CLUSTERS (3.3.3.3)*
(“*” signifies 10 sec rest between); rest in rotation approx. 60 sec
A2: NEG. STRICT PULL UPS @ 9 COUNT NEG(!) x 3-4 Reps; Rest in rotation

UPPER BODY PUSHING ENDURANCE WOD: AMRAP 15 MINUTES:

15 PUSH PRESS (#95/65)
30 DOUBLE UNDERS
10 RING PUSH UPS (Scale to reg. or box or roll ups)
30 DOUBLE UNDERS
5 RING DIPS (OR 3-5 MU, OR 10 BOX DIPS)

Fusion (7:00am & 6:30pm):

STATION ROTATION – DO ALL SETS (6 MIN AT MODERATE PACE, 3 MIN AFAP). 46 MINUTE PROGRAM!:

STATION 1: 10 MIN: ROW & BURPEES (6 MIN AT MODERATE PACE, 3 MIN AFAP)

6 MIN AMRAP: 200M ROW + 10 BURPEES
REST 1 MIN
3 MIN AMRAP: 100M ROW + 5 BURPEES

2 MIN REST / ROTATION

STATION 2: 10 MIN: AIR ASSAULT & BURPEE BOX JUMP / STEP OVERS

6 MIN AMRAP: 1 MIN BIKE + 10 BURPEE BOX JUMP/STEP OVERS
REST 1 MIN
3 MIN AMRAP: 30 SEC BIKE (HARD) + 5 BURPEE BOX JUMP/STEP OVERS

2 MIN REST / ROTATION

STATION 3: 10 MIN: SHUTTLE RUN & KBS (RUSSIAN)

6 MIN AMRAP: 10 x 10 M SHUTTLE RUN + 10 KB SWINGS (Russian)
REST 1 MIN
3 MIN AMRAP: 5 x 10 M SHUTTLE RUN + 5 KB SWINGS (Russian)

2 MIN REST / ROTATION

STATION 4: 10 MIN: JUMP ROPE & SIT UPS

6 MIN AMRAP: 30 SINGLE JUMPS + 10 SIT UPS
REST 1 MIN
3 MIN AMRAP: 15 SINGLE JUMPS + 5 SIT UPS

Dynamic Duo 5K training:

4W25K (Optional 5K Training Program)
For the next 4 Weeks, leading up to the DD3 Competition on Sept. 19th, we will post an optional 5K Training Program. If you want to add this work into your weekly class schedule, try to put 4 hours between your 5K training program and your class if possible (AM & PM Sessions). If you plan on doing this aerobic training AFTER your class, be sure to stay hydrated, do additional cool down mobility, and take more rest as needed – your body will be tight and sore!

4W25K: Wk 1 / Day 1
Week 1 – Monday (30 Minutes)

Walk 10 Minutes
+
Run 1 Min / Walk 1 Min x 5 Sets
+
Walk 5 Minutes
+
Stretch 5 Minutes


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: FEEL THE STEEL:

Coach to demo BOTH MOVEMENTS and teach then teach tempo in unison:
If working in pairs, person 1 completes A1 & A2 before rest.

3 SETS: MIXED GRIP DEADS! (15 MINUTES)
A1: Halting Snatch Grip DL (Pause at Knee 3 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlifts x 8-10 Reps Unbroken; Rest in rotation

WOD: TAKES 26 MINUTES! 90% MAX EFFORT ALL STATIONS:

STATION 1: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES
REST 2 MINUTES
AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES

REST 2 MIN FOR STATION ROTATION

STATION 2: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)
REST 2 MINUTES
AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG VOLUME:

Coach to demo, review and help parters set up for sets at racks.  Partners run their sets EVERY OTHER MINUTE (P1 on the ODD, P2 on the EVEN so they end up doing a set Every 2 minutes).

Complete one set (unbroken, no re-rack) Every 2 Minutes for 4 Total Sets:

4 x Barbell Back Rack Forward Lunge (Right Leg)
+
4 x Barbell Back Rack Forward Lunge (Left Leg)
+
4 x Barbell Back Squat

WOD: AMRAP 12 MINUTES:

400 M RUN
30 WALL BALL SHOTS
10 RING ROWS

 
We have a lot of important stuff to cover today, so let’s get right to it!

First, what an amazing weekend that we had at Dynamic Duo 3!  I’m so proud of each and every athlete that gave their all, and I’m overcome by the support of so many of you that came out to cheer us on.

I couldn’t find a picture with the whole gang together, but as I’m sure you’ve seen by now, pictures from throughout the day are popping up all over Facebook and Instagram.  Check out all the fun, and check out Ryan Felix’s hands #sacrifices # ouch!

Next, I’m also very excited to finally be able to announce a brand new class time coming to CrossFit High Voltage!

Burbank is a community of families and High Voltage prides itself on being the only CrossFit gym to be able to comprehensively service that large and amazing demographic.

It started with the child care that we offer at our gym, and now it extends to a new program and class called the momWOD!

This will be special class time available to service the many stay at home moms or just moms on the go who need to take that hour out for themselves each day to get their fitness in and set a good example for their families.

The class starts October 5th, and will be on Monday, Wednesday, and Fridays at 9:30am and coached by our very own Katie Brewster!

You can check out all details here: http://www.crossfithighvoltage.com/mom-wod/

If you know someone that might like to try a CrossFit style workout in a supportive group and make sure to get in their #besthouroftheday then please spread the word for us!

Last order of business is to remind you that our gym wide Firebreather’s test is THIS SATURDAY @ 1PM after Oly class!  It’s our first test in for over a year and a half, and I can’t help but wonder who will be the next Firebreather?

To add even more excitement, after the test in, our current Firebreathers will take on an all-new “Trial by Fire 2.0” WOD!  Heavier weights, higher level skills, and less time!  It’s going to be a really special and amazing day and I hope you can all come out for it!


Monday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM)

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Back Squat (starting weight)
Set 2: 10 x Back Squat (add #20 / #10)
Set 3: 8 x Back Squat (add #20 / #10)
Set 4: 8 x Back Squat (stay same as set 3)
Set 5: 6 x Back Squat (add #20 / #10)
Set 6: 6 x Back Squat (stay same as set 5)
Set 7: 4 x Back Squat (add #20 / #10)
Set 8: 4 x Back Squat (stay same as set 7)

REST EXACTLY 2 MINUTES – STRIP BARBELLS DOWN TO LUNGE WEIGHT (#95/65)

CONTINUE WITH 6 MIN CLOCK:
EMOM 6 – 10 x ALTERNATING FORWARD BARBELL LUNGES (5 EACH SIDE)

REST / SET UP FOR WOD

FOR TIME: 15 MIN CAP:

30 DOUBLE UNDERS
30 TUCK UPS
15 BURPEES

30 DOUBLE UNDERS
30 TOES 2 BAR
15 BURPEES

30 DOUBLE UNDERS
30 GHD SIT UPS or EVIL WHEEL
15 BURPEES

Fusion (7:00am & 6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES):

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

WOD: Pulling Endurance (10 MIN WODS) x 2 STATIONS (24 MIN TOTAL incl. rest):

STATION A: WBS + HSPU + MU

IN 2 MIN:
30 UB WBS (Scaled: 20 UB WBS) +
AMRAP HSPU (Scaled: Floor seated DBPress) in time remaining
+
30 SEC REST +
90 SEC MAX REP MU (Scale: Pull Ups or Ring Rows) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

REST 2 MIN BETWEEN STATION ROTATION

STATION B: KBS + BOX JUMPS + ROW (CAL)

IN 2 MIN:
30 UB KBS +
AMRAP BOX JUMPS (in time remaining)
+
30 SEC REST +
90 SEC MAX EFFORT ROW (CAL) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

Fitness (6:30pm):

3 SETS – NOT FOR TIME:

6 Back Squats (heavier than last week G.V Squats)
12 Walking Lunges (add dumbbells if stronger) – total steps
24 Lateral Box Step Ups – total steps (12 each leg)

WOD: AMRAP 12 MINUTES:

12 JUMPING PULL UPS (no bands, use box, controlled neg)
24 DB SNATCHES (ALT ARMS)
36 DOUBLE UNDERS (72 SINGLE JUMPS)

I promised you all last week that today I’d be revealing the full details of our all new upcoming class here are High Voltage. So without further adieu, please have a look!

“OLYMPIC DRILLS FOR SKILLS” Class
Start Date: Saturday, Sept. 5th @ 11:00AM-12:30PM
Coaches: Ryan House & Ryan Felix

Who should take this class?

Whether you are a CrossFit neophyte or a seasoned Throwdown OG, there is no downside in honing your skills. Classical pianists spend years practicing their scales. Golfers spend countless hours practicing their swing. And yes, Olympic Weightlifters spend years upon years perfecting the subtle nuances of the Clean, Jerk, and Snatch!

The beauty of CrossFit Methodology is that we get exposed to a myriad of different exercise modalities. Part of the CrossFit allure is how it never gets boring and every program is constantly varied. However, within the broad strokes of the three main modalities seen most in CrossFit (Metabolic Conditioning, Gymnastics, and Olympic Weightlifting & Power Lifting), there are some highly technical movements thrown at us which take years for us to develop true proficiency in.

For most of us, unless we are blessed with having a childhood background in any of these fields, we are forced to jump in face first and perform these skills not only with proficiency, but under the stress demands of a ticking clock in a competitive environment. Without proper dedication to learning technique, practicing specific skills, running regular drills, and building supplementary strength through appropriate accessory work, amateur athletes will (sooner than later) end up injured and ultimately unsuccessful in their progress.

All things considered we still want to do it, right? All of it. The muscle ups, the butterflies, the cleans, the jerks, and the snatches. While we can do our best to program daily doses of technique and supplementary skill work to help set you up for success in most CrossFit domains, it is widely agreed upon that specific training sessions should be solely dedicated to addressing the various components of the most technically demanding movements.

Starting in September, CrossFit High Voltage will be offering an incredible opportunity (at no additional cost to you) to dedicate 1.5 hrs / week to learning the key Olympic Weightlifting movements most often seen in CrossFit. This class will deconstruct each of the main lifts, into technical drills to be performed and practiced in segments.

Our Oly Class is intended to run as an ONGOING PROGRAM, rather than a specific cycle. This means we will not be progressing the lifts in terms of loads / maxes etc, but rather dedicate this time to honing our technique.

This class is designed to be taken IN ADDITION to your regular daily class schedule. You can expect to be sore after your first couple of classes, because your body will not be used to doing so much volume at light weight. You can also expect to be pretty tired after your first few classes, as we will be making demands on your BRAIN as well as your BODY! So be sure to prepare by getting good sleep, hydration, and nutrition surrounding this particular training session. You need mental acuity and body focus in order to seriously reap the rewards of this awesome class!

So there you have it, we’re just under 2 weeks out from the first class! A sign up sheet will be going up in the lobby this week so we can get a good handle on how many of you are attending and be appropriately prepared with all the equipment and coaches necessary for you all to have the best possible experience!

Special Note!: Scroll all the way down to the bottom for our special Dynamic Duo 5 week training program for running a 5k! Even if you aren’t doing Dynamic Duo and just want to improve your running, this is the program for you!


Monday’s Training:

CrossFit:

UPPER BODY PULLING STRENGTH – WK 1:
Coach to lead rotation and count off tempo neg pull ups. Goal to keep shoulders retracted, body in hollow rock/ pointed toes. Hold on as long as possible, terminate when fail.

3 SETS:
A1: BARBELL ROW CLUSTERS (3.3.3.3)*
(“*” signifies 10 sec rest between); rest in rotation approx. 60 sec
A2: NEG. STRICT PULL UPS @ 9 COUNT NEG(!) x 3-4 Reps; Rest in rotation

UPPER BODY PUSHING ENDURANCE WOD: AMRAP 15 MINUTES:

15 PUSH PRESS (#95/65)
30 DOUBLE UNDERS
10 RING PUSH UPS (Scale to reg. or box or roll ups)
30 DOUBLE UNDERS
5 RING DIPS (OR 3-5 MU, OR 10 BOX DIPS)

Fusion (7:00am & 6:30pm):

STATION ROTATION – DO ALL SETS (6 MIN AT MODERATE PACE, 3 MIN AFAP). 46 MINUTE PROGRAM!:

STATION 1: 10 MIN: ROW & BURPEES (6 MIN AT MODERATE PACE, 3 MIN AFAP)

6 MIN AMRAP: 200M ROW + 10 BURPEES
REST 1 MIN
3 MIN AMRAP: 100M ROW + 5 BURPEES

2 MIN REST / ROTATION

STATION 2: 10 MIN: AIR ASSAULT & BURPEE BOX JUMP / STEP OVERS

6 MIN AMRAP: 1 MIN BIKE + 10 BURPEE BOX JUMP/STEP OVERS
REST 1 MIN
3 MIN AMRAP: 30 SEC BIKE (HARD) + 5 BURPEE BOX JUMP/STEP OVERS

2 MIN REST / ROTATION

STATION 3: 10 MIN: SHUTTLE RUN & KBS (RUSSIAN)

6 MIN AMRAP: 10 x 10 M SHUTTLE RUN + 10 KB SWINGS (Russian)
REST 1 MIN
3 MIN AMRAP: 5 x 10 M SHUTTLE RUN + 5 KB SWINGS (Russian)

2 MIN REST / ROTATION

STATION 4: 10 MIN: JUMP ROPE & SIT UPS

6 MIN AMRAP: 30 SINGLE JUMPS + 10 SIT UPS
REST 1 MIN
3 MIN AMRAP: 15 SINGLE JUMPS + 5 SIT UPS

Dynamic Duo 5K training:

4W25K (Optional 5K Training Program)
For the next 4 Weeks, leading up to the DD3 Competition on Sept. 19th, we will post an optional 5K Training Program. If you want to add this work into your weekly class schedule, try to put 4 hours between your 5K training program and your class if possible (AM & PM Sessions). If you plan on doing this aerobic training AFTER your class, be sure to stay hydrated, do additional cool down mobility, and take more rest as needed – your body will be tight and sore!

4W25K: Wk 1 / Day 1
Week 1 – Monday (30 Minutes)

Walk 10 Minutes
+
Run 1 Min / Walk 1 Min x 5 Sets
+
Walk 5 Minutes
+
Stretch 5 Minutes


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: FEEL THE STEEL:

Coach to demo BOTH MOVEMENTS and teach then teach tempo in unison:
If working in pairs, person 1 completes A1 & A2 before rest.

3 SETS: MIXED GRIP DEADS! (15 MINUTES)
A1: Halting Snatch Grip DL (Pause at Knee 3 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlifts x 8-10 Reps Unbroken; Rest in rotation

WOD: TAKES 26 MINUTES! 90% MAX EFFORT ALL STATIONS:

STATION 1: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES
REST 2 MINUTES
AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES

REST 2 MIN FOR STATION ROTATION

STATION 2: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)
REST 2 MINUTES
AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG VOLUME:

Coach to demo, review and help parters set up for sets at racks.  Partners run their sets EVERY OTHER MINUTE (P1 on the ODD, P2 on the EVEN so they end up doing a set Every 2 minutes).

Complete one set (unbroken, no re-rack) Every 2 Minutes for 4 Total Sets:

4 x Barbell Back Rack Forward Lunge (Right Leg)
+
4 x Barbell Back Rack Forward Lunge (Left Leg)
+
4 x Barbell Back Squat

WOD: AMRAP 12 MINUTES:

400 M RUN
30 WALL BALL SHOTS
10 RING ROWS

 
Hey you!  Need help with your Clean & Jerk?  Having trouble mastering the finer points of the Snatch?  Do your Oly lifts need help???

Let me answer that for you.  Yes.  You need help.  I need help.  Even Coach House I’m sure would tell you there is some component to his Olympic Lifts that he feels is imperfect, or could be just a little better (although none of us could spot it…seriously that guy is near flawless!)

I’ve hinted at it and made some talk around the gym, but I want to officially announce that starting on Saturday, September 5 from 11:00am-12:30pm will be our “Olympic Drills for Skills” Class!

This class will be an ongoing addition to our regular gym schedule every Saturday after our Partner/Team Class.  Best news is, it’s 100% included in your CFHV Unlimited Membership!  So you can come by like any other class and dial in some of the trickier lifts and skills that we attempt in CrossFit.

I anticipate this to be one of our most popular classes.  Similar to the ultra popular Shred-Sesh, this class won’t have a WOD, but will instead focus on one or more of the Olympic Lifts, or a component thereof.  This could mean power, hang, squat or any combination of them as they pertain to the clean or the snatch.  Also all of the progressions in shoulder to overhead and the jerk.

These are lifts and movements that can take many years to master, and it is often nearly impossible to really delve into the particulars of these lifts in the regular allotted time in daily CrossFit classes.  This class will give us an opportunity to pay them the appropriate time and attention that they need and deserve.

This class will be coached by our resident Oly masters, Coach Ryan Felix and Coach House.  There will be plenty of reminders and posters going up at the gym to make sure none of you miss out, and we’ll even have a sign up sheet in the coming week for our first class.

Speaking of Oly lifts, take a look at what’s in store for…


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEST 1RM SNATCH:

A: Behind the neck Snatch Grip Strict Press x 2 Reps E15SEC x 4 Sets (1 MIN)

B: SNATCH PULL UNDERS (Empty/ Light) x 3 Reps EMOM 3 (3 MIN)

C: DROP SNATCH (add weight) x 3 Reps EMOM 3 (3 MIN)

D: HANG POWER SNATCH (add weight) – focus is double speed from hinge to launch x 2-3 Reps EMOM 3 (3 MIN)

E: 10 MIN CAP – BUILD TO HEAVY 1 / 1RM in this time

WOD: 3 ROUNDS – BREATHE HEAVY, REPEAT:

400 M RUN
15 UB KB SWING
30 DOUBLE UNDERS
1 MIN REST (SCORE EACH ROUND – ATTEMPT TO STAY SAME ACROSS

Fusion (7:00am & 6:30pm):

LADDERS!

At each station, there are 3 “Mini-Ladders” within 1 “Master Ladder”. Start at first “Mini Ladder station” with a 2-4-6-8…rep scheme (adding 2 reps per round). The ladder continues (cumulative ladder) for Mini Ladders 2 & 3 within Master. Once you rest (2 MInutes) and rotate to next “Master Ladder”, restart rep count from 2.

You must pause / rest between unbroken sets. Rep sets go up by 2 reps each round. Mini-Ladders are cumulative. 36 MIN WORK + 4 MIN REST (40 MIN PROGRAM)

MASTER LADDER #A: 12 MINUTES
Mini-Ladder A1: 2 MINUTES – Ring Rows (2-4-6-8…)
Mini-Ladder A2: 4 MINUTES – Air Squats (Cont. from A1….10-12-14….)
Mini-Ladder A3: 6 MINUTES – Shuttle Runs (10 M) (Cont. from A2…14-16….)

REST 2 MIN / Rotate

MASTER LADDER #B: 12 MINUTES

Mini-Ladder B1: 2 MINUTES – Push Ups / Roll Ups (2-4-6-8….)
Mini-Ladder B2: 4 MINUTES – Sit Ups (Cont. from B1…10-12-14….)
Mini-Ladder B3: 6 MINUTES – Row (#of Hard Pulls) (Cont. from B2…16-18….)

REST 2 MIN / Rotate

MASTER LADDER #C: 12 MINUTES

Mini-Ladder C1: 2 MINUTES – Burpees (2-4-6-8….)
Mini-Ladder C2: 4 MINUTES – Kettle Bell Swings (Cont. from C1…10-12-14…)
Mini-Ladder C3: 6 MINUTES – Box Step Ups (Cont. from C2…16-18…)


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG STRENGTH (20 MIN):

Instead of Tempo today, we are doing some battery work. Loads will be sub-maximal. Focus is transition time and completing solid reps under controlled time constraints. Stagger starts if sharing equipment. Coach to lead the rotation. If running in 2 groups, one person rests while other works entire sequence.

3 SETS TOTAL: 2 Barbells needed – one on floor, one on rack. Share in partners, no more than 2 per group. Self-time sets, but adhere to rest scheme for proper stimulus.

A1:Thrusters x 10 Reps (UB) (Suggested loads #95/65/ Empty bar); Rest 10 Seconds
A2: Clean & Jerk x 4 Reps ; Rest 10 Seconds / move to rack
A3: Front Squats x 10 Reps (Sugg. loads #135/95); Rest 3 MINUTES

WOD: ENGINE RELAY:

5 SETS ENGINE RELAY (20 MIN)

Stagger starts, so that everyone can start at the top (bike). There are 4 bikes, so create 4 courses (4 bikes, 4 rowers). It should work in relay style, once P1 finishes on bike, P2 can start. They will self-time rests.

B1: :30 ASSAULT BIKE + (10 sec to transition)
B2: :30 MAX EFFORT ROW + (10 sec to transition)
B3: :30 MAX EFFORT BURPEES + (1 MIN REST)

Fitness (6:30pm):

Strength, Technique & Development: THE DEADLIFT:
2 SETS:
A1: BB Good Morning (light bar) x 6-8 Reps; 2 Sets
A2: BB Glute Bridges x 6-8 Reps; 2 Sets

Work Sets: Deadlift
B: Light Deadlifts @ 50% (or less) 2 Reps EVERY 15 SECONDS x 6 sets
C: Deadlifts – (5-4-3-2-1) adding weight. 10 Minutes on the clock to work on DL. Adding weight as earned. Coach to roam. Suggest build to a HEAVY 1. (5-4-3-2-1).

WOD: 30-20-10:

ALT. DB SNATCHES
SIT UPS