Class Workouts: 2014

Wednesday 141231

Vise/ViseDowntown

-Warm up-

10 Minutes:

Down and back:

Burpee broad jump

Bear crawl

Crab walk

5 Minutes:

3 Rounds:

20 Double unders

3 Pull-ups

-Weightlifting-

Snatch - EMOM for 7 minutes

Complete 1 rep at 60% - 65% - 70% - 75% - 80% x3

Clean and Jerk - EMOM for 7 minutes

Complete at 60% - 65% - 70% - 75% - 80% x3

-Conditioning-

5 minute AMRAP

1 Squat clean, 165/110

1 Jerk, 165/110

-Cool Down-

Banded shoulder stretch

Post all results to comments.

Mike with solid overhead position.

Tuesday 141230

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Burpees
6 Squat jumps
2 Laps around gym

5 Minutes:

3 Rounds:
10 Russian twists
5 Explosive push-ups

-Weightlifting-

Every minute on the minute for 16 minutes:
Odd minutes: 3 Power Cleans @ 70%
Even minutes: 5 Handstand Push-ups, strict or at athlete's hardest progression

Handstand push-up scaling options. Choose from skill development or conditioning.

Skill Development Progressions: (in order from hardest to easiest)
1. Wall facing kip to wall from close
2. Wall facing kip to wall from far
Click here for skill demo for #1 and #2.
3. Knees on box handstand push-up
4. Pike position handstand push-up
Click here skill demo for #3 and #4.

Conditioning:
1. Kip, from level ground only or strict using up to one ab mat.
2. Wall walks, rep is complete when wrists are to the wall
3. Dumbbell push-ups with ab mat between and chest reaching to front of the hands

-Conditioning-

18 minute AMRAP:
15 Box jumps, 24/20 inches
12 Push press, 115/75 pounds
9 Toes 2 bar

-Cool Down-

Foam Roll:
- Back
- Lats
- Quads

Post all results to comments.

Christine and Kyle post 12 days of Christmas

Monday 141229

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOTM 3 minutes:
12 Wall Balls

5 Minutes:

2 Rounds:
5 Push-ups
5 Pull-ups
30 feet handstand walk
100 meter row

-Strength-

Back Squat - 5 sets of 4-5 reps at 75%

After each set complete 1 legless rope climb.

-Conditioning-

For max reps, score each couplet separately
2:00 Burpees
1:00 Power snatch, 75/45

Rest 3 min.

1:30 Burpees
1:00 Power snatch, 135/75

Rest 3 min.

1:00 Burpees
1:00 Power snatch, 165/100

Rest 3 min.

0:30 Burpees
1:00 Power snatch, 210/120

Snatch weights may be scaled only as follows:

A) as RX
B) Men: 75, 115, 155, 185
Ladies: 35, 65, 85, 105
C) Men: 55, 75, 115, 155
Ladies: 35, 55, 75, 95

Legless Rope Climb scaling:

A) as RX
B) Use of legs rope climb
C) Strict barbell inverted rows (6-8 rows per climb).

-Cool Down-

Couch Stretch

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Friday Funday, December 26th, 2014

Saturday 141227

Vise

Sladderday 9 am

CrossFit Total

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Click here to watch the CrossFit Total in action

Community 10 am

"Jackie"

Row 1,000 meters

45 lb Thruster, 50 reps

30 Pull-ups

ViseDowntown

830 am

"Jackie"

Row 1,000 meters

45 lb Thruster, 50 reps

30 Pull-ups

Community 930 am

Coach's Choice

Post all results to comments.

Registration is open for February 14th, 2014.

Wednesday 141224

Vise/ViseDowntown

Warm-up: Coach led

Workout of the Day:

12 Days of Christmas

1. Full Snatch, 165/115
2. Muscle Ups
3. Box Jumps, 36"/30"
4. Shoulder to Overhead, 165/115
5. Full Clean, 165/115
6. Bar Facing Burpees
7. Toes 2 Bar
8. Pistols, alternating
9. Handstand Push ups
10. Wall Balls, 30#/20# to 10 foot target
11. Chest 2 Bar Pull ups
12. Overhead Squats, 165/115

Complete 1 rep of the first movement. Then complete 2 reps of the second movement followed by 1 rep of the first movement. Next, do 3 reps of the third movement followed by 2 reps of the second movement and 1 rep of the first movement. Continue this pattern until you reach 12 reps of the 12th movement all the way back to 1 rep of the first movement.

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5 and 6 am CB Vise Ladies

Tuesday 141223

Vise/ViseDowntown

-Warm up-

10 minutes:

50 Jumping Jacks
25 Push-ups
20 Squat Jumps
10 Sit-ups
5 Burpees

5 minutes:
Scorpion x5 each leg
Elbow to instep x5 each leg
Arm Circles x10 each arm, forward and back

-Weightlifting-

Power Clean – clusters 1, 1 x 6 sets
Perform 1 rep, rest 10 seconds, 1 rep

-Strength-

Push Jerk – EMOM for 12 minutes

Every odd minute: complete 3-4 Push Jerks at 80% of push press 1 RM
Every even minute: complete 30 double unders

Push Jerks must come from the floor.

-Conditioning-

18, 15, 12, 9, 6, 3
Toes to bar
Shoulder to overhead 95/65

-Cool Down-

Couch Stretch

Welcome Mac Joseph Turner!

Monday 121422

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
5 Burpees
15 Butt kicks

5 Minutes:

5 Wall walks
10 Push-ups
15 Sit-ups
20 Lunges

-Weightlifting-

3 position Snatch – (high hang / above the knee / below the knee), x 65%, x 70%, x 75%, x75%, x 70%, x 65%

This is three full catch snatches per percentage, each from the correct start. Complete on at least a 2 minute clock.

Click here for snatch demo: 3 position snatch video

High hang = hip snatch, just above the knee is second, and finally, well below the knee but off the ground.

-Strength-

Back Squat - 4 x 6-8 reps @ 70%

Superset with 0:20 of kipping pull ups

Complete on at least a 2.5 minute clock.

-Conditioning-

For time:
30 Wall Balls, 20#/14# to 10 feet.
25 Kettlebell Swings, 2/1.5 pood
20 Box Jumps, 24"/20"
10 Burpees (to 6"target above reach
20 Box Jumps, 24"/20"
25 Kettlebell Swings, 2/1.5 pood
30 Wall Balls, 20#/14# to 10 feet

-Cool Down-

Banded Shoulder Stretch

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Chad and Georgia Parment

Saturday 141220

Vise

Sladderday 9 am

Ground to shoulder x 1, x 5

The first round is 1 rep, the second round is 5 reps, the third round is 1 rep, the fourth round is 5 reps, etc. continuing until you can no longer complete the appropriate weight.

Ladies Weights: Men's Weights
75 - 55 135 - 95
85 - 65 155 - 115
95 - 75 185 - 135
105 - 85 205 - 155
115 - 95 225 - 185
125 - 105 235 - 195
135 - 115 245 - 205
145 - 125 255 - 215
155 - 135 265 - 225
165 - 145 275 - 235
175 - 155 285 - 245
185 - 165 295 - 255
195 - 175 305 - 265
205 - 185 315 - 275

Complete on a 90 second clock

Community 10 am

For time:
Row 1000 meters
50 DB Push-ups
Row 1000 meters
50 Strict Pull-ups

For the push-ups, use 35-40# dumbbells and place an ab mat between them. Touch your chest to the ab mat.

Scale pull-ups to kipping before you add assistance.

ViseDowntown

830 am

Community 930 am

Coach's Choice

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Kristy and Caleb in their Holiday Jams.

Friday 141219

Vise / ViseDowntown

-Warm up-

10 minutes:

3 rounds:
5 Push-ups
25 Single unders

5 minutes:

Down and back:
Burpee broad jump
Handstand walk

-Gymnastics-

Deficit handstand push-up – 7 x 3 reps

Complete on a 90 second clock

-Strength-

Deadlift-

5 @ 75%

3 @ 85%

1 + @ 95%

Complete on a 3-minute clock.

-Conditioning-

For time:

40 Back squats 115/75

30 Deadlift high pull

30 Front squats

20 Deadlift high pull

20 Overhead squats

10 Deadlift high pull

Complete 12 burpees each time a set of squats is broken.

-Cool Down-

Banded shoulder stretch

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Coach Quintin and Kodi, Battle in the Bluffs December 2014

Thursday 141218

Vise / ViseDowntown

-Warm up-

10 minutes:

5 laps around the gym
10 burpees
20 air squats

5 minutes:

25 banded good mornings
25 high knees
25 butt kicks
5 elbow to instep/leg
5 spiderman/leg

-Weightlifting-

Complete the following for 5 sets – 1 full hang clean + 2 front squats

Build to a heavy set

Complete on a 2-minute clock

-Strength-

Bench Press

8 @ 70%, 5 @ 80%, 3+ @ 90%

superset with

3-5 weighted pull-ups

Complete on a 3-minute clock

-Conditioning-

For time:

100 Double unders

12 Shoulder to overhead 185/125

3 Rope climbs

75 Double unders

9 Shoulder to overhead 185/125

2 Rope climbs

50 Double unders

6 Shoulder to overhead

1 Rope climb

-Cool Down-

Banded shoulder stretch

Post all results to comments.

Kristy Williams

Wednesday 141217

Vise / ViseDowntown

Open Gym

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15 minute AMRAP

9 Sumo deadlift high pulls
12 Push-ups
Plate overhead walking lunges, 15 steps

Post all results to comments.

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Stop treating CrossFit like a high intensity sport

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