Week of August 12-17

August 11th, 2013
by:

A few changes are coming to FTX CrossFit!

 It is our desire to be constantly improving and providing more value to our members.

We are constantly seeking out the best training methodology. We observe what others are doing in the CrossFit community, what other entities out there are doing, we test to see what works best at FTX CrossFit and most importantly we listen to your feedback.

With this in mind we are in the process of expanding our facilities. We are almost ready to open “The Shed”. It is our hope to open that in a week or so. With this expansion we are also getting more equipment. We will also be offering over 20 hours per week of Open Box time where our unlimited members will be able to workout at their leisure in a non-class environment.

We have also examined our programming and will be implementing a few changes:

  1. We will be announcing WODs a whole week at a time versus daily. Our WODs for the entire week will be posted on Sunday. We realize this isn’t the norm within the CrossFit community, but we feel this will allow all of you to better plan your workouts and overall training. Besides, many of you have asked for this.
  2. We are making our programming more modular. The idea of this modular system is for our primary WODs to be the core of our programming. From there people, if they choose to do so, will be able to add additional WODs, strength or endurance programming, and more skill work. A majority of our members will most likely just stick with our core programming. But there are plenty of you who want additional opportunities for growth, and our modular programming should accommodate everyone’s goals and objectives.
  3. We will also be implementing an extended Intro program for beginners that will involve 6 different classes. Each class will involve a core WOD and skill-work in our foundational movements/exercises. These six classes will constantly rotate allowing people to easily get all six classes over a 2-3 week period.

This week we are starting with part of the new modular program. Two elements will not be implemented this week – the expanded Intro classes and Specialty Classes.

The way our modular system will work is as follows: Everyone does the Core WOD. Prior to the Core WOD our members will either do the Class Strength or Modular Skill. The Modular Skill is intended for those who will do the modular strength and/or modular endurance on their own either before or after the regular class. If you have questions, please talk to one of the trainers. All the modular training is considered more advanced since a) It is a significant increase in workload. b) It is for the most part unsupervised. It isn’t meant for the person beginning CrossFit. Hence we won’t use our color designations on the modular strength, endurance or Skillwork. You shouldn’t be doing the modular program until you have good form and mechanics on the fundamental movements and exercises.

Group

Monday, August 12

Class Strength
Bench Press – 1×12 @ 50%, 2×8 @ 65%, 3×3@80-90%
Bench Press – Do 2 sets of 10-12 reps and 3 sets of 5-8 reps

Modular Skill – 2:00 min. max. reps of push-ups, rest 2:00 min., do 3×15 of Med. Ball. GHD sit-ups, rest 2:00 min, do 2×10 of alt. 1-arm push-ups
Modular Strength – 1×12 @ 50%, 2×8 @ 65%, 3×3@80-90%, 2×8 @ 70%, then do 3×10 of weighted dips on parallel bar at 25#.
Modular Endurance – 5k Run

Core WOD

Five rounds for time of:

  • 21 reps Sumo deadlift high-pull 95/65#65/45#
  • 21 Ring dips / Parallel Bar Dips / Box dips

Tuesday, August 13

Class Strength
Back Squat – 1×10 @ 55%, 1×8@65%, 1×6 @ 75% 2×3 @ 90%, 1×8 @ 70%
Back Squat – Do 2 sets of 10 reps of box squats w/o weight. Working on form. Keeping back straight and chest up. No bouncing or rocking. Work on engaging that posterior chain. Then do 3 sets of 3-5 reps of light to moderate weight back squats.

Modular Skill – Snatch EMOTM (1 set each minute / Total of 8 minutes) – 2 sets of 7 reps from hang to triple extension, 2 sets of 7 reps from below knee to tripe extension, 2 sets of 7 reps from hang to OH, 2 sets of 7 reps from ground to OH. Then do Squat Snatch 2×5 @ 70%.
Modular Strength – Back Squat 2×10 @ 55%, 2×8@65%, 1×6 @ 75% 2×3 @ 90%, 1×8 @ 70%, Wide-stance Back Squat 1×8 @ 75%, 3×3 @ 80-90%, Bottom-to-bottom air squats 2 sets of 10 reps with the following tempo 14X1.
Modular Endurance – 2k Row and 2mi Airdyne

Core WOD
Kelly
Five rounds for time of: (Time cap of 25:00)

  • Run 400 meters
  • 30 Box jump, 24/20 inch box
  • 30 Wall ball shots, 20/14 pound ball

If you’re new to CrossFit, then do just 3-4 rounds.

Wednesday, August 14

Class Skillwork
Do 20 strict pull-ups in as few sets as possible w/ least amount of assistance possible
Work on pull-up progression: Ring rows -> Kipping Pull-ups -> Butterfly P/U -> Kipping C2B -> Butterfly C2B (Do 3 sets of 10 unbroken pull-ups along progression)

Modular Skill – Do class skillwork.
Modular Strength – Make up Monday or Tuesday if you didn’t do it. Otherwise rest.
Modular Endurance – Run 400m for time. Rest 2:00. Run 800m. Rest 4:00. Run 1 mile.

Core WOD
AMRAP 7:00

  • 1 Power Clean 115/85# 65/45#
  • 1 Front Squat 115/85#65/45#
  • 1 Over-the-bar Burpee

Add 1 rep each round.

Rest 7:00

AMRAP 7:00

  • 10 reps, Snatch 75#/55# – 55#/35#
  • 10 reps, C2B Pull-ups – Pull-ups

Thursday, August 15

Class Strength
Shoulder Press – 1×10 @ 50%, 2×8 @ 70%, 3×3 @ 90%
Shoulder Press – Work on form, especially moving head out of way vs. moving bar around head. Do 2 sets of 10 w/ just bar and really work on form. Stance. Hand grip. Range of motion. Then do 2 sets of 5-8 reps w/ moderate weight.

Modular Skill – Handstand walk for 6-10 minutes. 30 HSPU in as few sets as possible.
Modular Strength – Shoulder Press – 1×10 @ 50%, 2×8 @ 70%, 3×3 @ 90%, Push Press – 1×10 @ 50%, 2×8 @ 70%, 3×3 @ 90%
Modular Endurance – If you can get access to a pool do 10 rounds of swim 100m with 2:00 rest in between, otherwise run 3 miles for time.

Core WOD
FGB
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

  • Hand-release Push-ups
  • 2-CT Jumping Lunges
  • 20/12# DB Thrusters
  • 20/14# Med Ball Sit-ups
  • K2E

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, August 16

Class Strength
Deadlift – 2×10 @ 50-60%, 2×5 @ 75-85%, 2×3 @ 90%
Deadlift – Work on form and technique w/ light weight for 2 sets of 10, then do 2-3 sets of 5-8 reps with moderate weight.

Modular Skill – Work on muscle-ups on both bar and rings.
Modular Strength – Deadlift – 2×10 @ 50-60%, 2×5 @ 75-85%, 2×3 @ 90%, Goodmorning – 3×8 @ moderate weight, Hamstring raised on GHD – 2×5-10 (Be careful on this. These will destroy your hamstrings! Don’t overdo it!!!)
Modular Endurance – 3 Rounds for time of: Row 500m and run 400m

Core WOD
“Prison Break”
2 Rounds of:

  • Dip Walk (Basics – 10 Dips)
  • Monkey bars (14 Pull-ups)
  • Low crawl under wall
  • Climb over rope wall (Wall Hops – Hold onto rope and put feet 5x on wall)
  • Over-box Jump Circuit
  • Speed Ladder
  • Climb 15′ rope (3x Ground to Standing)
  • Traverse Climbing wall
  • 500m row
  • Carry Punching bag60/40 lbs. bag carry to pole and back

Saturday, August 17

Class Strength
Front Squat – 1×10 @ 55%, 1×8@65%, 1×6 @ 75% 2×3 @ 90%, 1×8 @ 70%
Front Squat – Do 2 sets of 10 reps of box squats w/o weight. Working on form. Keeping back straight and chest up. No bouncing or rocking. Work on engaging that posterior chain. Then do 3 sets of 3-5 reps of light to moderate weight front squats.

Modular Skill – Thrusters w/ tempo of 13X1 – 1×10 @ 50%, 2×6 @ 75% & GHD 3×20
Modular Strength – Front Squat – 1×10 @ 55%, 1×8@65%, 1×6 @ 75% 2×3 @ 90%, 1×8 @ 70%, Weighted Barbell Lunges (In place. Not walking lunges). 1×12 @ 60%, 2×8 @ 75%, 2×5 @ 80%
Modular Endurance – Repeat today’s Core WOD

Core WOD

Short Obstacle Course

  • 100m Sled Drag 90/60#
  • 10 Wall-balls
  • 20 Burpees
  • 30 Sit-ups
  • Traverse Parallel Bars (1o Box Dips)
  • Climb over 12’ Wall (5 Wall Hops)
  • Go under 12’ Wall
  • Monkey Bars (14 Pull-ups)
  • 2 x 15’ Rope Climb (6 Ground to Standing)
  • Cargo Net (Don’t go over top)
  • Weaver (Just climb over vs. weaving through)
  • High-bar (5 Pull-ups)
  • Hurdles
  • The Pit (Just jump down.)
  • Tube
  • 10 Tire Flips
  • Balance Beam
  • Tire Obstacles
  • 400m Run