New Beginnings

Hopefully during the last week you’ve all had some time to rest, or recover, take a break for a while, or maybe it was no big deal and it’s been business as usual.

Now that the Open (testing) is over, it’s time to get back to our training.

Training is very different than testing.  This is where the real work is done.

This is where you get back to basics, work on your technique, and your consistency with that technique.

This is also a chance to plug the holes in your game.  The movements that challenged you or caused you to fail during testing, are now the ones that provide an opportunity for growth for the next time you test.

Training is still a time where we shouldn’t be afraid to fail or push ourselves to the red line as well.  Pushing the boundaries during training is how we can stimulate new growth in the right ways.

As long as our primary focus during this time is our consistent proper technique, then every day will continue to be a “personal record” even if not measured by weight!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL: EMOM 5 – PULL UP PROGRESSION

C: Strength, Technique & Development: Tempo Back Squats

(E3MIN x 5 SETS)
Back Squats x 6 Reps @ 50X1; Rest 20 Seconds

12 DB Walking Lunges (each leg)

D: WOD: FOR TIME
800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

Fusion (6:30pm):

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: PRE-WOD EMOM 5: PULL UP PROGRESSION

C: Strength, Technique & Development: GERMAN VOLUME BENCH PRESS (20 min)

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets. Lift @ 70-75% of 1RM.

D: STATION ROTATION – ALT EMOM x 4 SETS (16 minutes)

MIN 1: ROW :45 SEC MAX EFFORT
MIN 2: MUSCLE UPS (Sub Dips Var.) – MAX REPS
MIN 3: DOUBLE UNDERS
MIN 4: DB BURPEE – to – DB OH PRESS – MAX REPS

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

Group Warmup & Mobility: 

 

Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: AMRAP 15

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS
Hopefully during the last week you’ve all had some time to rest, or recover, take a break for a while, or maybe it was no big deal and it’s been business as usual.

Now that the Open (testing) is over, it’s time to get back to our training.

Training is very different than testing.  This is where the real work is done.

This is where you get back to basics, work on your technique, and your consistency with that technique.

This is also a chance to plug the holes in your game.  The movements that challenged you or caused you to fail during testing, are now the ones that provide an opportunity for growth for the next time you test.

Training is still a time where we shouldn’t be afraid to fail or push ourselves to the red line as well.  Pushing the boundaries during training is how we can stimulate new growth in the right ways.

As long as our primary focus during this time is our consistent proper technique, then every day will continue to be a “personal record” even if not measured by weight!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL: EMOM 5 – PULL UP PROGRESSION

C: Strength, Technique & Development: Tempo Back Squats

(E3MIN x 5 SETS)
Back Squats x 6 Reps @ 50X1; Rest 20 Seconds

12 DB Walking Lunges (each leg)

D: WOD: FOR TIME
800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

Fusion (6:30pm):

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: PRE-WOD EMOM 5: PULL UP PROGRESSION

C: Strength, Technique & Development: GERMAN VOLUME BENCH PRESS (20 min)

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets. Lift @ 70-75% of 1RM.

D: STATION ROTATION – ALT EMOM x 4 SETS (16 minutes)

MIN 1: ROW :45 SEC MAX EFFORT
MIN 2: MUSCLE UPS (Sub Dips Var.) – MAX REPS
MIN 3: DOUBLE UNDERS
MIN 4: DB BURPEE – to – DB OH PRESS – MAX REPS

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

Group Warmup & Mobility: 

 

Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: AMRAP 15

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS
It’s a beautiful picture, from a lovely post…and I thought it was an extraordinarily simple way to sum up the last 5 weeks.

We’re all bonded now more than ever.  We’ve survived the last 5 weeks together and faced the Open hand in hand.

My heart swells with such an amazing amount of pride as I reflect back on all of our growth recently.  I’ve had some of the most touching conversations over the past few weeks, I’ve seen innumerable inspirational words and photos that so many of you have shared, and I’ve personally witnessed our community come together in a new and exciting way that gives me unwavering confidence in our future.

I could extend this blog post for hours with all of the examples…but the best part is, you were all already there for it.  It’s something we shared together.

Many of you are probably wondering what’s next?

Well, the truth is that there are so many exciting things coming for 2nd quarter and the summer that I’m busting at the seams to tell you.

Right now though, enjoy your accomplishments, take some time to relax & rest (you’ve earned it!), and just keep enjoying each day that we get to train together.

There’s a whole new world coming for CrossFit High Voltage just over the horizon, and we’ll all be there together not just as a community…

but now we’re a family.


Monday’s Training:

CrossFit:

Group Warmup & Mobility

SPLIT JERK DRILLS:

A: EMOM 3: Strict Press in Split Jerk Stance x 6 Reps
B: EMOM 3: Tall Split Jerk (BB @ forehead) x 3 Reps
C: EMOM 3: Split Jerk Balance (BB @ front rack) x 3 Reps
+
D: TEST PROGRESSION: 15 MINUTES

1RM TEST: SPLIT JERK
5 Reps @ 50% of possible 1RM
3 Reps @ 75% of possible 1RM
1 Reps @ 85% of possible 1RM
1 Reps @ 95% of possible 1RM
1 REP @ 100% – TEST SET*
*OPTIONAL ADDITIONAL SET – must be higher than TEST set.
OR

OPTIONAL TRAINING: 3 Split Jerk EMOM x 10 MINUTES

WOD: (15 MIN WOD):

1 MIN MAX ROPE CLIMBS
1 MIN REST
2 MIN MAX EFFORT ROW (CALS)
1 MIN REST
10 MIN AMRAP “CINDY” (5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS)

Fusion (6:30pm):

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

Group Warmup & Mobility

6 MIN LOCOMOTION:
10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD
10 M OSTRICH
10 x SINGLE ARM BEAR-TO-BRIDGE (Alt sides)

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 SEC MAX Compression Hold; 30 sec rest

WOD: FOR TIME

10 CAL AIR ASSAULT
20 BURPEES
30 BOX JUMPS
40 WALL BALL SHOTS
500 M ROW


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

1 MIN DOUBLE UNDER PRACTICE
30 Sec Walk the Floor / 30 Sec Push Ups
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Iron Cross / 30 Sec Scorpions
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Sec Single Leg Glute Bridge R / 30 Sec Single Leg Glute Bridge L

STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (20 MIN):
5 ROUNDS:

8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES

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

Group Warmup & Mobility:

8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

Barbell Strength, Technique & Development: THE DEADLIFT
Practice: 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

Work Sets: 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

WOD: 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS