4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY & Activation – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 8:00
AMRAP 3
10 Banded Pull Aparts
50′ Side Shuffle
10 Push-ups
50′ Side shuffle
Then, Stretching warm up – Coach led
SKILL/GYMNASTICS – 8:00 to 15:00
Handstand Walk Progression
~Kick up on wall ~Toes on wall handstand ~Nose and toes to Wall ~Nose and toes to wall moving down the wall ~Nose and toes to wall into free standing handstand ~Free standing handstand hold in square ~Handstand Walk ~Handstand Walk around obstacles and over plates
STRENGTH – 20:00 to 35:00
Push Press – Every 2 minutes ~5 Sets of 3 Repetitions, 80%, 83%, 86%, 86%+, 86%+ of estimated 1RM Push Press
CONDITIONING – 40:00 to 60:00
Level 3 Athletes(RX+)/Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
For time:
For time:
~Run 400 meter
~Run 200 meter
~25 Pull-ups
~25 Pull-ups
~50 Push-ups
~50 Push-ups
~75 Air Squats
~75 Air Squats
~Run 800 meter
~Run 400 meter
~25 Pull-ups
~25 Pull-ups
~50 Push-ups
~50 Push-ups
~75 Air Squats
~75 Air Squats
~Run 400 meter
~Run 200 meter
*Partition the pull-ups, Push-ups, and Air
Squats as needed. I.E. 3/6/9,
5/10/15, 5/5/5/15, 25/50/75 etc.
*Partition the pull-ups, Push-ups, and Air Squats as
needed. Perform Jumping pull ups
or Ring Rows or other modified pull-ups, box or axle bar push-ups.
20:00 to 30:00 – Snatch Complex – Every 2 minutes.
5 sets of:
1 Snatch Grip Deadlift with a 2 second pause Below the Knee +1 Hang Squat Snatch from Below the Knee + 1 Overhead Squat. Set 1 at 45%, Set 2 at 50%, Set 3, 4, 5 at 55%+
*This is the 2nd week of the above complex. Aim is to increase load from last week.
30:00 to 40:00 – Every 1:30 for 7 sets:
1 Hang Squat from Above the Knee + 1 Hang Squat Snatch from Below the Knee. Entire complex is intended to be completed unbroken unless a limitation is there. Set 1 at 60%, Set 2 at 65%, Set 3 at 70%, Set 4 at 75%, Set 5, 6, and 7 Build to a heavy complex for the day.
4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY – Before Class – Work on problem areas
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
With Bar in Rack, Press arm into front rack position 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 08:00
AMRAP 4
:30 Bike/Row/Ski
10 Push-ups
10 Good Mornings
Then, Stretching warm up – Coach led
Coach led Warm-up – General Stretching Warm-up
STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00
4 Sets: ~7 Romanian Deadlifts, all working sets at 70%+ of 1 RM ~7 Deadlifts, all working sets at 70%+ of 1 RM ~7 Bench Press, all working sets at 70%+ of 1 RM
CONDITIONING – 45:00 to 60:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
For time:
For time:
For time:
15-12-9:
15-12-9:
15-12-9:
~Power Snatch 115/85
~Power Snatch 95/65
~Power Snatch 75/55
~Box Jump Overs 30/24
~Box Jump Overs 24/20
~Box Jump Overs 20/16 or less
… Directly into…
… Directly into…
… Directly into…
15-12-9:
15-12-9:
15-12-9:
~Overhead Squats 115/85
~Overhead Squats 95/65
~Overhead Squats 75/55
~Box Jump Over 30/24
~Box Jump Over 24/20
~Box Jump Over 20/16 or less
If you do not complete by the 15:00, your
score is 15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
CrossFit Open – October 2019
Please let me know if you are involved in any other events or have news to share
MOBILITY – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
With Bar in Rack, Press arm into front rack position 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 08:00
0:00 to 03:00
AMRAP 3
7 Push ups
7 Air Squat
7 Pull up or ring row
Then, Stretching warm up – Coach led
SKILL/CORE/GYMNASTICS – 8:00 to 20:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
3 Rounds:
3 Rounds:
3 Rounds:
~50% of Max Ring Muscle-ups, or Bar Muscle
-Ups, or MU/BMU Skill work
~50% of Max Chest to Bar or CTB Skill Work
~50% of Max Pull-ups or Pull-up Skill Work
~50′ DB Overhead Lunge – changing each 25′
~50′ DB Overhead Lunge – changing each 25′
~50′ DB Overhead Lunge – changing each 25′
STRENGTH – 25:00 to 37:00
Pausing Back Squat Every 2 minutes for 6 sets: ~2 Pausing Back Squats with a 3 second pause at the bottom of each rep ~30 Double Unders or max DU in :30
4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY & Activation – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 10:00
0:00 to 04:00
Then, Stretching warm up – Coach led
SKILL/GYMNASTICS – 8:00 to 15:00
Handstand Walk Progression
~Kick up on wall ~Toes on wall handstand ~Nose and toes to Wall ~Nose and toes to wall moving down the wall ~Nose and toes to wall into free standing handstand ~Free standing handstand hold in square ~Handstand Walk ~Handstand Walk around obstacles and over plates
STRENGTH – 20:00 to 40:00
Push Press – Every 2 minutes ~4 Sets of 6 Repetitions, 76%, 85%, 80%, 83% of estimated 1RM Push Press
*This is last week of this rep scheme. Adding 3% from last week.
Tempo Front Squat 6 sets of 1 Rep – 5 Second Negative – 3 Second Pause in Bottom – 3 Second Pause at Parallel
*Set 1 – 50% of estimated 1RM Front Squat. Set 2 at 55%, Set 3 at 60%, Set 4, 5, and 6 at 60-65%. Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.
CONDITIONING – 40:00 to 60:00
Level 3 Athletes(RX+)/Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
AMRAP 20
AMRAP 20
~Run 400 meters or Row 500
~Run 200 meters or Row 250
~Then 25 Pull-ups, 50 Push-ups, 75 Air Squats
~Then 15 Pull-ups, 30 Push-ups, 45 Air Squats
*Partition the pull-ups, Push-ups, and Air
Squats as needed. I.E. 3/6/9,
5/10/15, 5/5/5/15, 25/50/75 etc.
*Partition the pull-ups, Push-ups, and Air Squats as
needed. Perform Jumping pull ups
or Ring Rows or other modified pull-ups, box or axle bar push-ups.
4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY & Activation – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 10:00
0:00 to 04:00
AMRAP 4
5 Box Jumps
5 Russian Kettlebell Swings
5 PVC Overhead Squats
Then, Stretching warm up – Coach led
STRENGTH – 10:00 to 40:00
10:00 to 15:00 – Barbell Warm-up – 2 rounds:
5 Overhead Squats
5 Snatch Grip Push Press from behind the neck
5 Romanin Deadlift
5 Hang Power Snatch From Below the Knee
5 Hang Squat Snatch from Below the knee
15:00 to 20:00 – Snatch Primer – Sotts Press
3 sets at a light load:
3 Snatch Grip Sotts Press + 3 Overhead Squats
20:00 to 30:00 – Snatch Complex – Every 2 minutes.
5 sets of:
1 Snatch Grip Deadlift with a 2 second pause Below the Knee +1 Hang Squat Snatch from Below the Knee + 1 Overhead Squat, Building each set
30:00 to 40:00 – Every 1:30 for 7 sets:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch. Entire complex is intended to be completed unbroken unless a limitation is there. 60%, 63%, 66%, 69%, 69%+, 69%+, 69%+.
CONDITIONING – 50:00 to 60:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
15-12-9-6-3 reps, for time of:
15-12-9-6-3 reps, for time of:
15-12-9-6-3 reps, for time of:
~Power Snatch 115/80
~Power Snatch 95/65
~Power Snatch 75/55 or less
~Lateral Burpee over bar
~Lateral Burpee over bar
~Lateral Burpee over bar
If you do not complete by the 10:00, your
score is 10:00 plus the uncompleted reps.
If you do not complete by the 10:00, your score is
10:00 plus the uncompleted reps.
If you do not complete by the 10:00, your score is
10:00 plus the uncompleted reps.
4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY – Before Class – Work on problem areas
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
With Bar in Rack, Press arm into front rack position 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 08:00
AMRAP 4
:30 Bike/Row/Ski
10 Push-ups
10 Good Mornings
Then, Stretching warm up – Coach led
Coach led Warm-up – General Stretching Warm-up
STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00D
Warm up Deadlift to 74%
0:00 – 3 reps at 74%
2:00 – 1 rep at 81%
4:00 – 3 rep at 74%
6:00 – 1 rep at 86%
8:00 – 3 rep at 74%
10:00 – 1 rep 91%
Tempo Barbell Bench Press –4 Sets of 6 Reps – Building to a “heavy” set.
*Tempo is a 5 second lowering phase, and a one second pause with chest contact. Let’s keep hips/butt on the bench. Five points of contact – Heels, hips, shoulders, and head. Start with 50% of 1RM and be diligent with tempo negative – that is the goal, not max load.
CONDITIONING – 45:00 to 60:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
AMRAP 15:
AMRAP 15:
AMRAP 15:
~21/15 Calorie Assault Bike
~21/15 Calorie Row or Ski
~21/15 Calorie Row or Ski
~15 Strict HSPU
~15 Kipping HSPU
~15 HSPU – modified
~15 DB Deadlifts 50/35
~15 DB Deadlifts 45/30
~15 DB Deadlifts 35/25 or less
~15 DB Front Squats 50/35
~15 DB Front Squats 45/30
~15 DB Front Squats 35/25 or less
Midline Not for Time: ~30 GHD Sit-Ups ~40 Hollow Rocks ~50 AbMat Sit-Ups
