17.3

 

CROSSFIT:

 A) 15 MIN:

  • Deadlift; Build to a tough triple


B) 10 MIN:

  • Weighted chin up; Build to a tough single


C) 10 MIN:

  • Bench press; Build to a tough double


D) 3 MIN:

  • MAX Cal Airbike

 

FUSION:

Group Warmup & Mobility:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry!

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS (8 SETS – 4 MINUTES) 

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT
    +
    RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
    +
    SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)

Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30
  • A2: 12 Lateral Box Step Ups Each Leg; REST :60

WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN
  • 15 OH SQUATS

 

CROSSFIT:

 A) 15 MIN:

  • Deadlift; Build to a tough triple


B) 10 MIN:

  • Weighted chin up; Build to a tough single


C) 10 MIN:

  • Bench press; Build to a tough double


D) 3 MIN:

  • MAX Cal Airbike

 

FUSION:

Group Warmup & Mobility:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry!

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS (8 SETS – 4 MINUTES) 

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT
    +
    RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
    +
    SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)

Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30
  • A2: 12 Lateral Box Step Ups Each Leg; REST :60

WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN
  • 15 OH SQUATS

This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND

 

CROSSFIT:

 A) 15 MIN:

  • Deadlift; Build to a tough triple


B) 10 MIN:

  • Weighted chin up; Build to a tough single


C) 10 MIN:

  • Bench press; Build to a tough double


D) 3 MIN:

  • MAX Cal Airbike

 

FUSION:

Group Warmup & Mobility:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry!

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS (8 SETS – 4 MINUTES) 

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT
    +
    RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
    +
    SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)

Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30
  • A2: 12 Lateral Box Step Ups Each Leg; REST :60

WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN
  • 15 OH SQUATS

This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
CFHQ is really mixing it up this year.  I’m loving the creativity and that we’re seeing some really interesting results this year from all of you. We knew we’d see a WOD where you could earn more time or rounds, and this week we have it.

We usually see a repeat too, and my guess is that 17.4 will be 16.4.  17.5 will probably have db thrusters and maybe ring muscle-ups?  Time will only tell…

This week also sees a ladder, so those of you hoping to have a chance to lift heavy, here it is.  The good news is that many of you may get your very first chest to bar pull-up or PR your snatch.  This is another very exciting opportunity for growth and accomplishment.

…and today is the third of our Friday Night Lights events to celebrate!

Sign-up for your Heat starting at 4:30pm. Event kicks off at 5:30pm, first heat around 5:45pm.

We have our week THREE sponsor: POWER SUPPLY on hand to give out some samples and talk to you all about the great benefits of their meal delivery service (it’s the big fridge in the lobby).

POWER SUPPLY is all about great food, prepared fresh, by local chefs and delivered right to our gym. Their goal is the best real food possible, as simply as possible. So you can fuel up and do more of the other stuff you love.

They do it with super tasty prepared meals crafted locally from the really good stuff – responsibly sourced, all natural and super fresh ingredients in nutrient dense recipes that “your body will love as much as your taste-buds do.”

Don’t forget that theme weeks were swapped so the Felix brothers could bask in the glory of 80’s wrestling:

Also here’s the recap of our remaining themes:

  • Week 4: Country/cowboy week
  • Week 5: CFHV colors

We have put Oly class on hiatus for the remainder of the Open due to people needing to recover from the Open WODs on Fridays.  It will resume and pick up where it left off immediately after the Open.


Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time!
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.1 on here!)

…so that just leaves one question.

What’s the WOD???


Friday’s Training:

17.4:

IN 8 MIN:

3 rounds of:
6 C2B
6 SQUAT SNATCH (95/65#)
3 rounds of:
7 C2B
5 SQUAT SNATCH (135/95#)

*Prior to 12:00, 3 rounds of:
8 C2B
4 SQUAT SNATCH (185/135#)
*Prior to 16:00, complete 3 rounds of:
9 C2B
3 SQUAT SNATCH(225/155#)
*Prior to 20:00, complete 3 rounds of:
10 C2B
2 SQUAT SNATCH (245/175#)
*Prior to 24:00, complete 3 rounds of:
11 C2B
1 SQUAT SNATCH (265/185#)

*If all reps are completed, time cap extends by 4 minutes.

SCALED:

  • jumping chin over bar pull-ups
  • squat snatch or power snatch+ohs
  • men: 45-75-95-115-135-155
  • women: 35-55-65-75-95-105

MASTERS 55+:

  • chin over bar pull-ups
  • squat snatch or power snatch+ohs
  • men: 75-105-135-155-185-205
  • women: 45-75-95-115-135-155