190301

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

Even thought this workout LOOKS like a heavy BB cycling workout…its really a heavy breathing workout where you cycle a barbell. MAKE SURE YOU ANTICIPATE THAT. Don’t get surprised by the feeling of gasping for air in the middle rounds, expect it, and you’ll be better prepared for it.

Transitions are king AGAIN for this workout — particularly between TTB –> DU and BB –> TTB (anticipate that you’ll probably need to take an extra second before hitting the heavier BB).

TTB –

Break up TTB early and often – you cannot afford a blow up here.

Only push these in your last round

Dus –

Start each set with a double – no singles to start

2. turn rope faster and stay low

3. place rope on ground

Squat Cleans –

Pull yourself under the bar in early rounds

Heavier bars set your brace at the bottom

Be diligent – stay close to the bar

Overall –

Quick Transitions on each movement Always move back to the ttb quickly – even on heavier rounds. Move from rope to bar quickly on early rounds.

Warm-up

10min Mixed Cyclical (rotate through ergs and jogging)

+

A. Trunk Stiffness & Hip Prep- 2 sets

(a) McGill Curl-up w/ KB on low-abs – 5 reps ea side w/ 5sec hold (use LIGHT KB, focus on sequence: inhale –> curl-up –> hold –> curl-down –> exhale, maintaining pressure on KB throughout entire sequence)

(b) Squat Position banded pull-down – 5 slow / controlled reps

(c) Banded Glute Activation Protocol – 10 reps ea

-1/4 squat lateral walk

-side-lying leg lift

-glute bridge

+

B. BB Prep – build to 2nd load from target final load (i.e. if you think you’ll make the 315/205 round then warm-up to the bar before that

+

2-3 Intervals of The workout **pick a number of TTB that’s doable and work your break up, work your strategy you plan too in the WOD

6-8 or 10-12 TTB

15 or 25 DU

5-6 Cleans @ first weight

2min easy on AB/Row/Ski

6-8 or 10-12 TTB

25 DU

2-4 cleans @ second weight

2min easy on AB



rest then hit the workout!

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
***This year the first sections are combined so you will have 8 minutes to complete round 1&2. From there on, you are awarding 4 minutes for advancing.

190228

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Flush (No Measure)

The objective here is to be primed for the open workout announced tonight that will be preformed tomorrow.

3-5 rounds

Easy Row

Easy Run

Easy Ski

Easy Bike

Foam roll

Gymnastic Kip Swings

Easy Barbell

Move through these modalities and work on touching a moderate pace but not surpasing it
Today-

2min easy row

400m easy run

1min easy ski

2min easy bike

Today barbell movements-

Load light weight or even empty barbell and take 6-10 reps working on the cycling of CJ and Snatch. Alternate each round.

Kids Class 190228

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

300 m Row

Mixed Tabata- 6 movements x2 Kids Choice

Metcon

Skill & Strength

8 min EMOM

Strict Press- 5 reps

Increase weight each round

Metcon (AMRAP – Rounds and Reps)

Jr Open 19.1

12 min AMRAP

15 Wallball

15 Cal Row

190227

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Find a mod/heavy triple for the day.

Dead stop. Not TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 HSPU

10 Box Jump Overs

10 Deadlift

Performance- 185/125

Fitness- 135/95

Accessory

3 sets

10 barbell roll outs

5ea side birddog

Max effot side plank ea side

190226

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Clean and Jerk

EMOM 10

Start @60% and build as technique and speed allows. Does not have to be TnG but can be.

Metcon (Time)

40 TTB

40 DB STO

30 HSPU

30 Single Arm DB hang snatch

20 CTB

20 Single Arm DB hang clean n jerk

10 Bar MU

10 Single Arm DB burpee hang cluster

(Perforrm the burpee with the DB in one arm then once you stand and the DB is in the hang position- execute a squat clean thruster)

Performance/Fitness- 50/35

Accessory

3 sets

12-15 HEAVY Biceps

12-15 HEAVY Triceps

12-15 HEAVY Banded Lat Pull Down

Kids Class 190226

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

PVC Game

Sampson

Spider-Man

Broad jump down and back

Duck walk

Skill

Handstand Work

-Box shoulder taps

-Box walk arounds

-Box Push ups

Metcon

Metcon (Time)

Helen

3 Rounds For Time

Run 400m

21 Kettle Bell Swings

12 Pull Ups

190225

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1:

Retest 19.1

Option 2:

15min AMRAP

35 DU

15 Snatches 75#

35 DU

15 OHS

190222

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Warm-up

3 Rounds @ progressive warm-up pace

1min Row

1min AB

1min Ski

10 min Movement Specific Mobility Work – Hip Flexion & Squat position focus

-quadruped frog rocks

-hip flexion on box + pigeon on box

-miniband glute activation

-cook squats

Begin working through movements of the WOD and short rounds

19.1 (AMRAP – Rounds and Reps)

15min AMRAP

19 Wallballs 20/14#

19 Calorie Row

Men throw to 10′ and women to 9′

Kids Class 190221

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

Sampson stretch

Spider-Man

Inchworm

Crab walks

High kicks

Hip Circles

3x:

30 sec handstand hold or walk wall

50 m run

Metcon

Metcon (No Measure)

12 min EMOM with 40 sec work/20 sec rest of

Air Squats

Smith ups

Kettlebell swings

Toes to bar or hanging knee raises

Mountain Climbers

SDHP with KB

Game

The floor is lava

Kids Class 190219

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

200 m Jog

PVC Stretches

10 Squats → Broad Jump down and back

10 Push Ups → Lunge Walk down and back

10 Tuck Jumps → Spiderman Stretch down and back

10 Kipping Swings → Over/Under down and back

Skill

Dumbbell Thrusters

Metcon

Metcon (Time)

30-20-10 reps for time of:

Dumbbell Thrusters

Row (calories)

Burpees