Class Workouts: February 2014

Saturday 140301

Vise / Vise Downtown

-Conditioning-

In teams of 2, complete 3 rounds for time of:

75 Plate Overhead Walking Lunges, 25/10

50 Squat Cleans, 115/80

25 Strict Pull ups

-Free Community Workout-

In teams of 2, complete three rounds for time of:

75 Plate Overhead Walking Lunges, 25/10

50 Front Squats, 45/35

25 Burpees

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Friday 140228

Vise / Vise Downtown

-Conditioning-

CrossFit Games Open 14.1
As many reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches, 75/55

Post total reps to comments.

Vise / Vise Downtown

-Strength-

A.
Deficit Dead-lifts, 75% x8 (reps) x3 (sets)

Feet on red plate. These are not touch and go reps. Complete on a 3 minute clock.

-Conditioning-

B.
Four rounds, each for time, of:
15 Pull ups
10 Shoulder 2 Overhead, 155/105
Row 500 Meters

Rest/walk 4 min between rounds.

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Tuesday 140225

Vise / Vise Downtown

-Strength-

A.
Back squat, 80% x5 (reps) x5 (sets)

Rest 2.5 minutes between sets.

-Conditioning-

B.
Five rounds for time of:
10 Toes 2 Bar
20 Kettlebell Swings, 2/1.5 pood
40 Double Unders

Scale toes to bar via lying face up, straight leg, toes to medicine ball. Scale to 1.75/1.25 if needed and only more if absolutely necessary. Sub lateral jumps over your kettlebell for double unders but in order to do so, you must dedicate 5 straight minutes of double under work after the workout.

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Thursday 140220

Vise / Vise Downtown

-Strength Testing-

A.
On a 20 minute clock, establish a:
Bench Press, 5RM

Take as little or as many sets as needed. Rest as needed between sets.

-Conditioning-

B.
21-15-9 reps for time of:
Row, Calories
Burpees Over Rower

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Wednesday 140219

Vise / Vise Downtown

Rest Day / Open Gym

Come in to make up a workout from earlier in the week, work on your Olympic lifts, practice some gymnastics. Just come in. Don't miss out because you don't have a plan. Ask a coach.

-Strength Class-

A. Back Squat - 1RM
B. Weighted Pull up - 1RM

No accessory work.

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Tuesday 140218

Vise / Vise Downtown

-Olympic Lifting-

A.
Every 2 minutes for 10 minutes:
2 Hang Power Snatches, building every set

-Conditioning-

B.
As many reps/rounds as possible in 12 minutes of:
Run 200 meters
10 Pull ups
5 Hang Power Snatches, 95/65

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Monday 140217

Vise / Vise Downtown

-Strength-

A.
Back Squat 3x5

Complete on a 2.5 minute clock.

For weight selection, I recommend starting at 80% of your 1RM for the first set and then either increasing or decreasing the weight each set based on how the athlete performs. If a 1RM is not known, choose a weight that you know you can get for all 5 reps but that will be challenging on the 4th and 5th reps. If the weight feels too light, add 5-10lbs for the next set. If the weight feels too heavy or you're not able to perform the lift with proper mechanics, drop 5-10lbs and try again.

-Conditioning-

B.
Three rounds, each for time, of:
Row 500 Meters

Rest as needed between. These are max effort. We will retest in 4 weeks.

-Strength Class-

A. Power Clean - Find 1RM
B. Bench Press - Find 1RM

No Accessory Work

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Saturday 140215

Vise / Vise Downtown

-Strength-

In 15 minutes build to a heavy set of 5 of:

Push Press

Superset with

Weighted Pull ups

Post weights to comments.

-Conditioning-

As many reps/rounds as possible in 10 minutes of:

5 Shoulder 2 Overhead, 115/75

10 Deadlifts, 115/75

15 Box Jumps, 24/20

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Friday 140214

Vise / Vise Downtown

-Conditioning-

A.
As many reps as possible in 4 minutes of:
Burpees, 6” above reach target

B.
In 15 minutes:
Row 2000 meters
100 Double Unders

then, with the remaining time, as many reps as possible of:
10 Wall Balls, 20#/14#
15 Abmat Sit ups

-Strength Class-

A. Dead-lift 4x2
B. Press 4x2

AW
Barbell Lateral Lunges, 8 each leg
Rest 45 seconds
DB High Pulls from the Hang, 20 reps
Rest 45 seconds

-Valentines Workout- (12 pm DT, 12:30 CB, 6:30 CB)

As many reps as possible in 4 minutes of:
Simultaneous burpees where partners must jump and touch hands overhead.

Rest 2 minutes

Then, For Time: 100 Deadlifts 115/75 (Releasing hands when the bar touches the floor)

While one partner dead-lifts the other holds a plate overhead (45#/25#)

Rest 1 minute

Row 150 Calories

While one partner rows the other does ab mat situps (number of situps is deducted from overall time in seconds)

Rest 1 minute

200 Air Squats

While one partner squats the other holds a plank. Squats cannot be completed unless the partner is in a legitimate plank.

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Thursday 140213

Vise / Vise Downtown

-Olympic Lifting-

A.
Clean complex
1 Squat clean
1 Pause Front Squat
1 Push Press
1 Pause Jerk

Five rounds on a 2.5 minute clock. Two second pause in the bottom position of the front squat and the bottom of the dip in the Jerk. Increase load each round if possible.

-Conditioning-

B.
Three rounds for time:
10 Dead-lifts @ 70%1RM up to 315/225
20 Walking Lunges 55/35 DB or KBs
5 Wall Walks

Scale as necessary.

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Wednesday 140213

Vise / Vise Downtown

Rest Day / Open Gym

Come in and work on Olympic lifts, make up a workout from earlier in the week, or do some recovery work. Coaches are available for assistance.

-Strength Class-

A. Back Squat 4x2
B. Weighted Pull ups 4x2

AW
3x
Glute Ham Raises, 7 reps
Rest 45 seconds
Banded (Blue) Shoulder Press, max reps
Rest 45 seconds

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Tuesday 140211

Vise / Vise Downtown

-Conditioning-

A.
50-40-30-20-10 reps for time of:
Kettlebell Swings, 1.5/1 pood
Double Unders

B.
For time:
Row 750 meters

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Monday 140210

Vise / Vise Downtown

-Conditioning-

As many rep/rounds as possible in 15 minutes of:

6 Burpees (6" above reach)

9 Ab mat Sit ups

12 Thrusters 95/65

-Shape Work-

Eight rounds for quality of:

Superman Rocks, 10 seconds

Hollow Rocks, 10 seconds

Handstand Hold, 20 seconds

There is not a timed event. Take your time between stations and focus on feet together, legs straight, tight mid-line.

-Strength Class-

A. Power Clean 4x2

B. Bench Press 4x2

Ring Rows (30 deg angle), max reps

Rest 45 seconds

Strict Toes 2 Bar, x12-15

Rest 45 seconds

Post all results to comments.

Saturday 140208

Vise / Vise Downtown

-Conditioning-

As many reps as possible in 6 minutes of:

1 Power Clean, 135/95

1 Bar Over Burpee

2 Power Cleans

2 Bar Over Burpees

3 Power Cleans

3 Bar Over Burpees, etc.

Rest 6 minutes

As many reps as possible in 6 minutes of:

1 Shoulder to Overhead, 135/95

1 Toes 2 Bar

2 Shoulder to Overhead

2 Toes 2 Bar

3 Shoulder to Overhead

3 Toes 2 Bar, etc.

Scale loads as necessary.

-Community Workout-

In teams of 2, complete five rounds, each, for time of:

Row 250 meters

12 DB Front Squats, 40/25

12 Burpees

First person goes and second partner follows.

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Friday 140207

Vise / Vise Downtown

-Conditioning-

A.
Every Minute, On the Minute for 10 minutes:
6 Hand Release Push ups
20 Double Unders

B.
As many reps as possible in 10 minutes of:
20 Deadlifts 185/125
10 C2B Pull ups
20 Deadlifts 225/155
20 C2B Pull ups
20 Deadlifts 275/185
30 C2B Pull ups

Amrap burpee-muscle up in remaining time

-Strength Class-

A. Dead-lift 4x3
B. Press 4x3

AW
Barbell Lateral Lunges, 8 each leg
Rest 45 seconds
DB High Pulls from the Hang, 20 reps
Rest 45 seconds

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Thursday 140206

Vise / Vise Downtown

-Religious Strength-

A.
Within a 15 minute time frame:
Back Squat, 20 rep max

At 3-2-1-go, you start with an empty bar and warm up as you please. When you are ready to attempt 20 reps with the weight you have, let a coach know so that they can verify. After you successfully or unsuccessfully complete 20 reps, take as much or as little rest as you desire before attempting 20 reps again, with a higher load. You only get 2 attempts and 15 minutes.

The objective is 20 reps with the most amount of weight possible. Look at the white boards and try and beat someone from an earlier class. We will put top 5 on the benchmark board so don't miss this one.

-Conditioning-

B.
Eight Minute Ladder of:
Front Squats 115/75
Box Jumps 24/20
Rope Climbs

Reps are as follows: 3/3/1, 6/6/2, 9/9/3... Once the workout starts, keep going up until time runs out. How far can you get?

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Wednesday 140205

Vise / Vise Downtown

Rest Day / Open Gym

Spend some dedicated time on flexibility through the muscle and soft tissue and mobility through the joints. Practicing the Olympic lifts and pull ups always return dividends as well.

-Strength Class-

A. Back Squat 4x3
B. Weighted Pull ups 4x3

AW
3x
Glute Ham Raises, 7 reps
Rest 45 seconds
Banded (Blue) Shoulder Press, max reps
Rest 45 seconds

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Tuesday 140204

Vise / Vise Downtown

-Olympic Lifting-

Every minute, on the minute, for 5 minutes:

2 Full Snatches

These are not touch and go reps but you are expected to execute the second rep within about 5 seconds of completing the first attempt.

Increase load as desired.

-Conditioning-

"Ogar Strong"

As many reps as possible in 14 minutes as:

3 Snatches, 135/95

1 Muscle up

12 Wall Balls, 20/14

Scale loads as needed. For muscle ups, sub using this Friday's Classics levels.

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Monday 140203

Vise / Vise Downtown

-Conditioning-

A.
For 20 minutes, complete the following:
Pull ups, 30 seconds
Rest 30 seconds
Push ups, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Air Squats, 30 seconds
Rest 30 seconds

The objective is not max reps but rather consistency. How well do you know yourself with each movement? Can you pick a number and keep it for all five rounds?

B.
For time:
Row 2k

-Strength Class-

A. Power Clean 4x3

B. Bench Press 4x3

Ring Rows (30 deg angle), max reps

Rest 45 seconds

Strict Toes 2 Bar, x12-15

Rest 45 seconds

Post all results to comments.