Thursday, August 17, 2017

Parking pass #540 is missing! Please return it ASAP!

Also, please remember to sign out your parking pass every time you use one.

Wednesday, August 16, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Press x 3 reps

Work up to a challenging triple.

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 12 Alternating Front Rack Lunges (135/95 lbs)
Minute 2 – 20 Double-Unders + 3/2 Bar Muscle-ups
Minute 3 – 15/12 Cals on the Assault Bike

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Figure 4 Floor Glute Stretch (each side)

Tuesday, August 15, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

B. 2017 Crossfit Games Masters & Teen Event – “Bar Fight”
For time:
50 Chest-to-Bar Pull-Ups
40 Toes to Bar
30 Clean & Jerks (205/145 lbs)

Time Cap = 20 minutes

Monday, August 14, 2017

Today's Workout:
A. Every minute on the minute for 10-minutes (10 sets):
Snatch + Overhead Squat

Warm up before beginning first set and begin counting sets around 65%. Move up in weight each set.

B. Complete as many rounds and reps as possible in 4-minutes, of:
18 Calorie Row
18 Burpees over the Bar
Max Thrusters (135/95 lbs)

Rest 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
15 Calorie Row
15 Burpees over the Bar
Max Thrusters (135/95 lbs)

Rest 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
12 Calorie Row
12 Burpees over the Bar
Max Thrusters (135/95 lbs)

C. "Optional Accessories"
2 sets of:
Banded Pull Aparts x 20 reps
Hip Flexor Stretch x 30 seconds each side
Rest as needed

Saturday, August 12, 2017

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Handstand Holds (Nose to Wall, Heels to Wall, or Freestanding) x 30-60 seconds
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Rest as needed

B. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

Remember, this is 98% of your training 1-RM or your last tested, but recent 1-RM.

C. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20-minutes, of:
Run 200 Meters
5 Front Squats (185/125 lbs)
10 Toes to Bar

Friday, August 11, 2017

Today's Workout:
PLEASE REMEMBER TO SIGN IN FOR CLASS ON MINDBODY. If your account is not working properly, please email Coach Elyse (elyse@808crossfit.com).
A. Take 15-minutes to work up to a 3-RM Push Press, then...

One set of:
Max Reps of Push Press @ 70% of today's 3-RM

B. For Time: 
100 Dumbbell Snatch (50/35 lbs - NO DROPPING THE DUMBBELL)
EMOM: 3-5 Burpees (This workout will start with the Burpees.)

Choose a number of Burees in the range that will be challenging but still allow you to have at least 30 seconds remaining in the minute.

C. Optional Accessories:
2 sets of:
1-minute of Hamstring Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 one-legged Figure-4 squats (assisted)

Thursday, August 10, 2017

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

B. In pairs, alternating movements with a partner, complete 5 rounds for time, of:
25 Calorie Row
25 Calorie Assault Bike
Run 400 Meters

Wednesday, August 9, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
2 Hang Clean + Clean

The hang clean is where you really get to practice hitting the launch position. Get to that same position when you pull from the floor. Move up in weight each set.

Followed by...

3 sets of:
Clean Pulls x 3 reps

Don't just hit the bar off the legs.. make sure you brush UP and keep your lats engaged, so that bar doesn't bang OUT.

B. Ascending Ladder for 7 Minutes:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
Continue adding (1) Power Clean per round until time expires...

C. Optional Accessories:
3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed

Tuesday, August 8, 2017

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

B. For time:
30 Pull-Ups
40 Shoulder-to-Overhead (95/65 lbs)
40 Overhead Squats (95/65 lbs)
30 Pull-Ups

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 Inch-Worms with a Push-up

Monday, August 7, 2017

Today's Workout:
PLEASE REMEMBER TO SIGN IN FOR CLASS ON MINDBODY. If your account is not working properly, please email Coach Elyse (elyse@808crossfit.com).
A. Every 2 minutes, for 10 minutes (5 sets):
2-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 95% of 1-RM Snatch
Rest 60-90 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

B. 7 rounds for time of:
5 Bar Muscle-ups
20 Wall Balls (20/14 lbs to 10' - CATCH BALL)

Time cap: 20-minutes

C. Optional Accessories:
8 sets of:
25 seconds of L-Sit Hold
Rest 15 seconds

Saturday, August 5, 2017

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Muscle-ups x 3-6 reps (COACHES: please make sure athletes are facing the back wall with flags when doing ring Muscle-ups)
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Rest as needed

No Muscle-ups, sub Ring Dips, Strict (Chest to Bar) Pull-ups, and/or Muscle-up Progressions.

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

C. In teams of 2, partitioning reps however you like (except for DU), complete the following for time:
Row 2000 Meters
200 Double-Unders (100 each athlete)
200 Kettlebell Swings (53/35 lbs)
200 Hand Release Push-ups

*MAKE YOUR PUSH-UPS LEGIT - no thighs on the floor, toes must remain in contact with the ground.*

Friday, August 4, 2017

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Clean + Clean + Push Jerk

I want the there to be lots of emphasis on getting the bar as high as you can on the power clean (by using lots of leg drive), and then feeling that same leg drive on the clean.

B. Every minute on the minute for 16-minutes (8 sets):
Even - 15 Wall Balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
Odd - 4/3 Bar Muscle-ups

C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 Inch-Worms with a Push-up

Thursday, August 3, 2017

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85-90%

B. 4 rounds for time, of:
400 Meter Run
15 Power Snatches (75/55 lbs)

ABSOLUTELY NO DROPPING THE BARBELLS!

Time cap: 20-minutes

C. Optional Accessories:
2 sets of:
V-ups x 15-20 reps
Plank Hold x 45-60 seconds
Hip Extensions x 10-12 reps
Rest as needed

Wednesday, August 2, 2017

Today's Workout:
A. Every 90 seconds for 9-minutes (6 sets):
Push Press x 3 reps

Focus on perfect dip mechanics and practicing driving your hands back as soon as it passes your forehead. Go up in weight each set

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time, of:
Clean and Jerk (135/95 lbs)
Burpees over the Bar

Time cap: 20-minutes

C. Optional Accessories:
2 sets of:
1-minute of Figure 4 stretch (each side)
1-minute of Pigeon stretch (each side)
1-minute of Straddle stretch

Tuesday, August 1, 2017

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

B. 21-15-9 rep rounds for time, of:
Strict Handstand Push-ups
Toes to Bar

Time cap: 15-minutes

C. Optional Accssories:
2 sets of:
Kettlebell Side Bends x 15-20 reps (each side)
Banded Pull Aparts x 15-20 reps
Rest as needed