FRIDAY FEB 8th

WARM UP

 

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

THEN
Kettlebell Front Rack Warm-Up: 2 RNFT

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

then

15 Squat therapy squats

SNATCH –

Warm Up Sets

EMOM for 4:00 (4 sets):
Set 1: 3 Snatch @ 40% of 1RM snatch
Set 2: 2 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch
Set 4: 1 Snatch @ 70% of 1RM snatch

WOD
For time:
100 Double unders
Into:

5 Rounds of:
0:20 L-sit (use box or benches)
10 Power cleans (165lbs/115lbs)

Into:
100 Double unders

Notes:
The 0:20 L-sit does not need to be completed unbroken. You may accumulate your time. Please be as accurate as possible during this session.

 

STRENGTH/POWER
Every 1:15 for 10:00 (8 sets):
2 Snatches
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 5-6 @ 80%
Sets 7-8 @ 85%

 

 

Advertisements

2-6-19 THURSDAY

 

WARM UP

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

 

WORK OUT OF THE DAY

Every 2 minutes, for 30 minutes (3 sets of each 2 min at each):
Station 1 – 400/300 Meter Row
Station 2 – 20 T2B (FLOOR LEG RAISE)
Station 3 – 25 BOX JUMPS 24/20
Station 4 – 40 Hanging Flutter Kicks (BAR)
Station 5 – 60 DU (180 SU)

*note:  IF YOU CANNOT FINISH THE REPS IN ROUND JUST KEEP A RUNNING TOTAL OF REPS.  RX is finisishing the reps.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

RECOVERY/SKILL WORK

2 Rounds
1:00 T-spine opener on Medball
1:00 Updog
1:00/1:00 Banded shoulder stretch

2 Sets:
0:20 Bridge
*Hands to wall

2 Sets:
0:20 Bridge
*Feet on box

 

 

2-5-19 WEDNESDAY

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

PREP AND SKILL

1:00/1:00 Foam roll lats
*Roll
*Pressing through knots
*Rocking on knots

5/5 Single arm overhead squats (light)

1:00 Butchers block stretch

5/5 Single arm overhead squats (workout weight)

*RX weight is (50lbs/35lbs)

 

WOD FOR TIME
CONDITIONING

5 Rounds for time:
400m Run
10 Single arm dumbbell overhead squat, left
(50lbs/35lbs)
10 Single arm dumbbell overhead squat, right (50lbs/35lbs)

The single arm dumbbell overhead squat is demanding movement that is difficult to complete quickly. Because of this, run hard for the best time.

 

STRENGTH/POWER
HANG POWER CLEAN – WEIGHTLIFTING

Immediately upon completion of the conditioning WOD:

For max load in 5:00:
5RM Hang power clean

*Bar must start at the hang and cannot be dropped between reps.

 

TUESDAY FEB 5th 2019

 

 

 

 

 

WARM UP

1x 400 m run

then 2X

10 SHPT

10 OHS

10/10 DBSingle Leg Deadlift

10 Ring  row

10 Spider-Man pushup

10 Sit ups

5 Bar tap + 5 Pull-ups

 

DEADLIFT – WEIGHTLIFTING

EMOM for 4:00 (4 sets):
Set 1: 3 Deadlift (light)
Set 2: 3 Deadlift (medium)
Set 3: 3 Deadlift (medium heavy)
Set 4: 3 Deadlift (workout weight)

Notes:
Deadlifts are after aerobic Cindy and RX is (255lbs/155lbs).

 

AMRAP 15 min of:  Cindy
5 Pull-ups
10 Push-ups
15 Air squats
20/15cal Row

(sub Cal Row with 50 Du)

 

WOD (cap at 20 min)

For time
15 – 12 – 9 – 6 – 3
Deadlift (225lbs/155lbs)
Overhead squat (135lbs/95lbs)

Notes:
This is a burner, with a large demand on the lower back and hips. We highly recommend being conservative here if you’re not feeling it.  We would also recommend wearing a belt for this.

MONDAY Feb 4th 2019

WARM UP

On a rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

KETTLEBELL FRONT RACK WARM-UP

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

BUILD UP

EMOM for 6:00 (3 sets):
Odd: 15/10cal Row
Even: 5 Push press

Notes:
Build in weight from a barbell to workout weight for push presses.

 

CONDITIONING WOD

Complete as many rounds as possible in 8:00 of:
15/10cal Row
15 Push press (135lbs/95lbs)

 

NOTES
Conditioning:
This is a glycolytic/hard effort that should be completed unbroken on all fronts. To maximize your performance, place your barbell lateral to your rower so that you can dismount the rower and start the push press immediately. Keep the straps on the foot stretchers somewhat loose so that you don’t need to touch them as you transition in and out.

Lifting:
More Open-prep weightlifting. Stay focused, and don’t allow yourself to get distracted Today. Hit your weights!

STRENGTH/POWER
CLEAN AND JERK – WEIGHTLIFTING

EMOM 6:00 (6 sets):
1 Clean & jerk
Set 1 @ 75%
Set 2 @ 80%
Set 3 @ 85%
Set 4 @ 90%
Sets 5-6 @ 90-95%

At the 6:00 mark
Every 0:30 for 2:00 (4 sets):
1 Clean & jerk @ 75-80%

STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back squat
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 80%
Set 3 = 2 reps @ 85-90%
Set 4 = 6 reps @ 75%
Set 5 = 4 reps @ 85%
Set 6 = 2 reps @ 90-95%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TODAY WILL TAKE THE WHOLE HOUR TO COMPLETE OUR TASK PLEASE STAY FOCUSED, NO DISTRACTIONS.

 

 

 

Warm UP

On a rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

 

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

EMOM for 6:00 (3 sets):
Odd: 15/10cal Row
Even: 5 Push press

Notes:
Build in weight from a barbell to workout weight for push presses.

For the rowing, try to complete the calories at exactly 0:50 in order to keep heart rate low and allow for adequate transition time.

WOD

Complete as many rounds as possible in 8:00 of:
15/10cal Row
15 Push press (135lbs/95lbs)

CLEAN AND JERK – WEIGHTLIFTING

EMOM 6:00 (6 sets):
1 Clean & jerk
Set 1 @ 75%
Set 2 @ 80%
Set 3 @ 85%
Set 4 @ 90%
Sets 5-6 @ 90-95%

At the 6:00 mark
Every 0:30 for 2:00 (4 sets):
1 Clean & jerk @ 75-80%

 

BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back squat
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 80%
Set 3 = 2 reps @ 85-90%
Set 4 = 6 reps @ 75%
Set 5 = 4 reps @ 85%
Set 6 = 2 reps @ 90-95%

 

SATURDAY Feb 2 2019

Remembering Cora

82E49473-5212-4C69-89E2-26CCBAE972D1

 

 

(3Peaks Crossfit)

Wednesday December 19, 2018, will forever remain a day I will never forget.

To date, this is one of the most difficult blog posts I’ve had to write. As usual, it will be raw and real.

I received word that our youngest member, 13 years old, Cora Schryver committed suicide. Friends there’s no easy way to share this, and I have no words for the heartbreak that her parents, siblings, family, and our community are experiencing. This has rocked us all to the core.

As CrossFit affiliate owners and coaches, we strive every day to help people become better. To help them achieve their goals and believe in themselves on the good days and the not so good days.

We are life changers, and are called to start fires in the hearts of people we help to live healthy lives and go out into the world to make a difference as well. We truly want to help people.

WARM UP 3X 

200 m run

10 SHPT

5 Bar Taps 

10 Step ups

10 Spider-Man push ups

10 Alt Leg V ups

10 Ring Rows

“CORA”

21-18-15-12-9-6-3

Situps

Box Jumps

Burpees

Pullups

3 Handstand Pushups Between Each Round

TGIF FEBURARY 1st 2019

THE OPEN IS COMING UP THIS MONTH,  19.1 WILL BE REVEALED FEBUARY 21st. FOR THOSE INTERESTED PLEASE SIGN UP ONLINE TO PARTICIPATE AND SEE WHERE YOU RANK IN THE WORLD FOR 2019.

TEST YOUR FITNESS!!

ALSO.. FEBUARY 1st FOR CASH MEMBERS IS DUE NO LATER THAN THE 5TH.  IT WILL BE 20$ DROP IN PER DAY UNLESS A PUNCH CARD IS PURCHASED OR MONTHLY DUES PAID.

THANK YOU

 

Cardio Ramp Up –

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

BAR MUSCLE UP PROGRESSION 1 ROUND

5 Beat swings
5 Beat swings with a kip
5 Hips to bar
5 Floor transitions
5 Banded bar muscle ups
5 Bar muscle ups

 

PUSH PRESS – CONDITIONING
EMOM for 3:00 (3 sets):
Set 1: 5 Push press (light)
Set 2: 5 Push press (medium)
Set 3: 5 Push press (medium heavy)

 

CLEAN AND JERK –

Every 1:30 for 6:00 (4 sets):
2 Clean & jerk
Set 1: @ 40% of 1RM clean & jerk
Set 2: @ 50% of 1RM clean & jerk
Set 3: @ 60% of 1RM clean & jerk
Set 4: @ 70% of 1RM clean & jerk

 

WOD

“16.3”

AMRAP 7 Minutes
10 Power Snatch (75lbs/55lbs)
3 Bar Muscle Ups

 

Notes:
Light barbell cycling and bar muscle-ups…. it’s starting to smell like the Open!

Wear gymnastics grips for this one and practice wearing them for the power snatches in addition to the bar muscle-ups.

 

CLEAN AND JERK – WEIGHTLIFTING

Every 1:15 for 10:00 (8 sets):
2 Clean & jerks
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%
Sets 7-8 @ 75-80

PUSH PRESS –

Every 2:00 for 8:00 (4 sets):
5 Push press
Sets 1-2 @ 95% of 5RM weight
Sets 3-4 @ 90% of 5RM weight
*Use 5RM from last week

Post-conditioning weightlifting. Difficult? Yes. Necessary? Oh yes!