Week of 2/15 – 2/21

Jen C. picking up the Russian (rope climbing) style super quick! Lots of great rope climb progressions on “Sisson” a few weeks back.  Sometimes the nature of the class doesn’t lend itself well to skill development during a workout. Other times it does. It always great to have people receptive to coaching tips “in the moment”.

Reminder NO 8:30AM Class on Wednesday 2/17! Please Remember


Monday 2/15

Performance & General Fitness
4 Rounds or 12 Mins
20 Box Jumps Overs > Box Jumps > Dynamic Step-ups
15 KB Snatches > Swings
10 Toes To Rings > MOD to Sit-ups
1 Min Rest after each round

2 Mins Off

4 Rounds or 12 Mins
20 Sledge Swings > Slamballs
15 Wallball
10 Burpees
1 Min Rest after each round

then

Teams of 3-4 10 Min Ski Relay (ascending pulls from 5)

Notes: Choose movements on the spectrum that will allow you to move fast through each round knowing that you have that min off in between to recover.

Recovery Day Suggestion: 3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Tuesday 2/16

Performance & General Fitness
Teams of 3 20 Mins to Complete 400 Cals
P1: 20 Cal Sprints
P2: Slosh Pipe Hold
P3: Rest

Notes: Row as fast as you can!

Recovery Day Suggestion: Do a 40-60 Min Hike, Jog, Yoga, Swim or Bike @ Conversational Pace


Wednesday 2/17

*Reminder there is NO 8:30AM Class Today!  Sorry for the inconvenience

Performance
16 Mins: 3RM Deadlift (Do 1 Set every 2 mins)

General Fitness
16 Mins: Deadlift 7-7-7-7-7-7-7-7 Ascending (Do 1 Set every 2 mins)

then

Every 3 Mins for 18 Mins (6 Rounds)
Seated (on 12in box) Gimme Rope Pull  6 x 1 Length
Seated KB Seesaw Press 6 x Max Reps

Notes: As per usual… On part 2 with the seesaw press keep reps under 10 per side (20 total). For the gimme pull do as heavy as possible but still hand over hand as an alternating single arm pull.

Recovery Day Suggestion: 3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Thursday 2/18

Performance & General Fitness
AMRAP 20 Mins
P1: Sled Drag Around the Track
P2: Max Double Unders or NPU Burpees
P3: Rest

then

5 Rounds – 30 Seconds on / 30 Seconds off
Sandbag Push-up w/ Lateral Pull

Notes: Load the sleds so that you can do the big loop in 30-60 seconds (depending on traffic!) If you are really slogging then lighten it up, likewise if you are zipping around please increase the weight.

Recovery Day Suggestion: Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Friday 2/19

Performance & General Fitness
“Triple 5”

5 Mins Max Strict Pullups/Ring Rows
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row for Calories

Notes: “Triple 5” is a benchmark. Keep track of reps and how you MOD the movements. You can squeeze one of our challenges in there with Max Rep DH Pull-ups on the first set of the 5 mins.. Keep track of what you were able to do.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Saturday 2/20

$5 Community Team WOD – bring a friend, bring a stranger.
Help us grow the best most supportive community on Cape Ann!


Sunday 2/21

@ Open Gym is from 11AM-1PM
20 Mins Alternate 1 Min Working/ 1 Min Resting with a Partner – Bar Complex
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 OH Squat
Repeat till Min is Up!

Recovery Day?…3 Rounds of 10 mins Easy Rowing 10 Min Stretching (60 mins total over 3 rounds)

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

Nutrition Preparation: We are here to help – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time today to slow down and prep for next week.

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