BRAND NEW CLASS after an amazing weekend!

BRAND NEW CLASS after an amazing weekend!

BRAND NEW CLASS after an amazing weekend!

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)