Oly Returns!

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

 
Now that the Open has come to a close, it’s back to our regularly scheduled programming.

A new cycle will begin, we’ll get back to basics, and get a fresh start at our strength and foundational movements.

With this comes the return of our very popular Olympic Drills for Skills class coached by CFHV’s own Ryan Felix & Ryan House.  It’s every Saturday from 10:00-11:30am!

If you’re new to Olympic weightlifting or need some help with your technique (and who doesn’t), then this is the class for you!

If you feel like you’re wanting more exposure and a greater opportunity to work on your Oly lifts than our daily classes offer, then this is the class for you!

If you’re wanting to experience ALL NEW methodologies & programming in relation to your Oly lifts, then this is the class for you!

That’s right! Moving forward for our next Oly cycle at Saturday Drills for Skills class, Coaches House & Felix will be programming the class themselves and taking you all in new and exciting directions.

Creativity, innovation, and new program design to get you lifting like an Olympian!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

15 Sec Easy + 15 Sec HARD Effort – Air Assault
Small Plates 5 x Front Raises + 5 x Lateral Raises + 5 Cuban Press + 5 Rows
10 x Lateral Banded Walks (each way) + 10 Banded Squats
x 2 SETS
+
Hip Openers

Strength, Technique & Development: German Volume Back Squat (20 MIN)

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

WOD: AMRAP LADDER 14 MINUTES:

1 MUSCLE UP (Sub Dip Var.) (+ 1 each round)
2 HSPU (Sub Var.) (+ 2 each round)
3 BURPEES (+ 3 each round)
4 KB SWINGS (+ 4 each round)

2 MUSCLE UPS
4 HSPU
6 BURPEES
8 KB SWINGS

3 MUSCLE UPS
6 HSPU
9 BURPEES
12 KB SWINGS

Fusion (6:30pm):

Group Warmup & Mobility

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!

momWOD:

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: AMRAP 12 MINUTES:

6 RING ROWS
12 BURPEES
24 KB SWINGS (Russian)


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

400 M Jog / 25 M High Knees; 25 M Butt Kicks; 25 M Side Shuffle; 25 M Side Lunges; Hip Stretch Samson Series (4 Parts)
+ Ankles & Calves

GYMNASTICS PROGRESSION – PULL UPS WEEK 1 (15 MINUTES):

WOD: “WE BE RUNNIN” (Map 1 Intro):

12 Sets: (24 Min)
35 Sec Run @ 91-96% Perceived Effort**
Rest 1:25 – in this time, walk back to start line, slowly.

**91-96% PRE – The key here is PACING. You should be able to maintain your effort (therefore distance) every single round WITHOUT slowing down. Running at a 91-96% effort means it should be difficult for you to speak clearly, not speechless, but not able to carry on a conversation at all.

AIR ASSAULT SUBSTITUTION:

7 SEC @ 100% + 1:23 @ recovery pace x 6 SETS (9 MINUTES)
+
1 MIN @ 180 Watts (Women) / 300 Watts (Men) + 30 Sec Rest x 10 SETS (15 MINUTES)

Fitness (6:30pm):

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL
1: STRICT BEHIND NECK SNATCH GRIP BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB BEHIND NECK SNATCH GRIP Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C: THE PRESS* – AS APPLIED TO WOD (Single Arm DB PP & Horizontal Press (Push Up):

AMRAP 12 MINUTES:

6 SINGLE ARM DB PUSH PRESS – RIGHT
6 SINGLE ARM DB PUSH PRESS – LEFT
12 PUSH UPS (roll ups)
12 WALKING LUNGES