13 02, 2020

Friday 021420- HPT

Clean & Jerk

5 x 2 Power clean & Jerk @ 90%
CFO Class: Strength

Today we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. All three lifts are about athletes generating as much force prouction as possible.

1RM Back squat

Backsquat: Athletes should think about controlling the way down as much as possible, we don’t want to go too slow and turn it into a tempo, however we need to be careful not to go too fast creating negative velocity when we attempt to switch directions in the bottom. Upon hitting the bottom, we should already be thinking of driving up spreading the floor apart with our feet as hard as possible.

1RM Bench press

Bench press: Our force comes directly from the floor and the bench, ensure we are engaging opposing forces towards the barbell through our feet and upper back- remember your five points of contact.

1RM Deadlift

Deadlift: *If that bar doesn’t move with a flat back, it doesn’t move. period. Knowing this, we want athletes to engage through the midline and take in a large amount of air before we even bend over to grasp the bar. After we are organized through the lungs and midline, we should immediately place hands on the bar, set our backs, dig in the heels and push the floor away as hard as possible thinking about prying the bar off the floor using the legs. Our core being the crowbar.

For max meters:

40min Row
Post chain stability

5 x 10/10 RNT single leg deadlift
12 02, 2020

Thursday 021320- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

11 02, 2020

Wednesday 021220- HPT


5 attempts at a max distance handstand walk

*If you’re max distance is longer than 50ft add obstacles
CFO Class: MetCon

“Triplet Test”

AMRAP 15mins

5 Ring muscle ups
10 Hang power cleans 155/105lbs
15/12 Bike
A MetCon put together specifically for this weeks test, this will be testing the athletes ability to pace consistently hard for a full 15mins and be smart about our approach. We are taking what we have learned over the year from a pacing standpoint and applying it within a balanced triplet.
Gymnastics Strength

3 sets
5 weighted strict toes to bar
Midline Accessory

5 x 10 alternating kettlebell deadbugs
10 02, 2020

Tuesday 021120- HPT


4 x 2 Push press @ AHAP

CFO Class: Snatch

1RM Snatch

Three attempts

This will be the focal point of today, establishing our 1RM. Athletes should remember that the technique work is behind us, we want to establish a set-up routine, how we address the bar should be the exact same every time. It doesn’t matter how, it just matters that it clears our heads so we are not thinking too much. Having one simple cue to focus on usually helps, like “tight” or “strong from the floor” or “speed through the middle” or “punch” if you are thinking of a cue, there are two requirements: 1. It adds value to your lift, 2. It clears your head of everything else. Let’s focus on one thing and do it really friggen well today!
CFO Class: MetCon

“CrossFit Games Open 12.1”

AMRAP 7min:


We saw this in the open in 2012 and we haven’t programmed it much if at all. We are simply doing this workout because it fits nicely in this spot to balance out the week. Nonetheless, we should take the opportunity to record our scores and see what we can do!

For time:
2Km row
9 02, 2020

Monday 021020- HPT

CFO Class: MetCon

“Foundations 1”

500m Row
40 Front squats 135/96 lbs
30 GHD sit-ups
20 Handstand push-ups
10 Bar muscle ups

Foundatons 1 is the first workout we give in the foundations program and it’s what we are kicking off our testing week with. This is a scaled up version of it, of course. The challenge is to see how much we can push the pace throughout and see if we can hang on for unbroken reps. We want to make sure the row is fast enough to make good time, but not so fast that we can’t pick up the bar for the squats right away. After this we want to make sure we are picking up the pace each movement as the required repetitions go down.

1 x Max Strict pull-ups
1 x Max Strict ring dips

4 sets
20 banded straight arm pull-downs
20 alternating high box step ups
7 02, 2020

Saturday 020820- HPT


3 x 15 Close grip bench press

The bar shouldn’t stop moving and shouldn’t slow down. Let that dictate the load we choose for this.
CFO Class: MetCon

For time:

50 Push-ups
30 Cal Row
150 Double unders
30 Burpees
50 Toes to bar
150 Shuttle runs 25′

A chipper that uses a blend of body weight and monostructural movements sticking to an upperbody loading plan to counter yesterdays post chain response. Any lower body usage is intended to flush out our muscle soreness. Today is a great day to develop upper body gymnastics base strength as well as actively recover from yesterday.
Gymnastics Strength

4 sets

10s L hang + 10 Alternating single leg strict Toe to bar + 10s L hang

Pick a machine
10 rounds
1min @ RPE 7
1min @ RPE 5
Post chain, upper

3 sets
20 Banded Prone press
30s Y hold
Rest 30-60 seconds

6 02, 2020

Friday 020720- HPT

Gymnastics Push

5 x 60% max hspu + 25ft HS walk

If your max hspu is 10 reps do 6 hspu immediately followed by the HS walk. Rest 2-3mins between sets
CFO Class:

Back squat Tempo

E2MOM x 5

5 @ 3:2:X:1

Keep the percentage below 60%

During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall and even weight distribution through the three points of contact on the way down and driving hard & fast through on the way up.
CFO Class: MetCon

For time

25 Cal Bike
20 Sandbag Clean
20/20 Step-ups 24/20″
25 Cal Bike

Injecting some speed into our deload week! This is going to be a fast paced lower body burn. The first 25 cals should be done at a pace that allows us to do damage on the sandbag. The sandbag is choose our own loading, we have 20 to do, so we should be picking a weight that allows us to get into a good, quick, rhythm. Athletes can look to get the hands under the bag, stand up with it until it reaches the thigh and drive on it hard with the hips to heave it over our shoulders. The timing of the hip extention will be key in this movement to stay consistent. The step ups being unweighted will be underestimated, with a rep scheme of 20/20 we will perform all 20 reps on one leg, then all 20 reps on the other. This will burn hard, but athletes can look to transfer their weight with each step, staying overtop of their knee, not behind. The final bike is go for broke. Have fun on this mashup!

3 sets
20 Alternating Single side V-ups
20 Hip extension on GHD

5 02, 2020

Thursday 020620- HPT

Active Recovery Day: Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

4 02, 2020

Wednesday 020520- HPT

CFO Class: Weightlifting

EMOM x 6

2 position squat clean @ 60%

*top of the knee, floor

Working the positions of the clean today. At this lighter percentage, we should be taking advantage of the opportunity to dial in our technique. Deload weeks are great for this. We have been giving actionable macro cuing and areas of focus lately, today we want to leave a blank slate for athletes to work on something they have been cued on recently.
CFO Class: MetCon

4 rounds for time of:

150′ Heavy Sandbag Carry
20/18 cal Row

A nasty high intensity couplet, a deload week with a punch! We should make sure we are always moving in this one, if we ever find ourselves at rest we went too hard on the rower. Breathing can be difficult on sandbag carries, therefore we should focus on shallow breaths, pulling the sandbag tight to our abs. When we are relaxed this will inhibit breathing, but if we push back out against the sandbag with our abs we will create tension and strength.

42-30-18 cals for time of:


Rest 1min between each round.
Accessory, lower

3 sets
50ft Death march
45s Sandbag hug squat hold
3 02, 2020

Tuesday 020420- HPT


On 1min x 20mins

15/12 Cal Row
15/12 Cal Bike
CFO Class: MetCon

For time:

150′ Double DB front rack lunges

3 rounds of
20 push press 95/65lbs
20 shuttle runs 25′

150′ Double DB front rack lunges

DB’s = 50/35lbs

Today we get gritty with this one. A buy in and cash out of DB lunges with 3 rounds of the couplet push press and shuttle runs. We are going to fatigue the rack position right out of the gate with the DB lunges, so we can expect not to be fresh for the push press. Nonetheless, pacing this couplet too much will be a mistake, we need to be able to push for unbroken reps on the barbell and try to push the pace on the run too because these movements are very opposing. On the push press we should focus on relaxing the grip on the bar in order to tell the body to use as much legs as possible. On the shuttle runs we should be ‘driving’ hard off the line on the turn around with smooth strides through the middle. Coming into the final set of lunges, this is the grind. Don’t hesitate, we should be ready to pick those DB’s up right away and finish strong.

6 x 3 position snatch 60%

Hips, Knees, Floor
Accessory, Upper

3 sets
20 Bent over DB Row unbroken
20 Push-ups